My Journey

Week 3: Good | Better | Best

18.3: with a 14 minute time cap:
2 rounds
100 double unders
20 overhead squats (80#)
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches (35#)
100 double unders
12 bar muscle ups

(second attempt on 3/12: debrief below)

Good

  • Approached with less nerves than the first time, which helped muscles to relax in first and second set of double unders
  • Knew first attempt’s time benchmarks, and paced ring muscle ups appropriately in quantity and speed to manage both shoulder fatigue and pace
  • Stuck to one method of dumbbell snatches (except for when taking short break) – helped control breathing going into 4th set of double unders
  • Didn’t count my own double-unders, left the job to the judge… tried to zone out as much as possible and go into “auto pilot” with these, even when tripping in rounds 1-3.
  • Did not take 30 seconds to put on hand grips for bar muscle ups.
  • Placed plates directly under rings and bar to decrease jump height for muscle up attempts
  • Worked until the very last second of the workout with a strong finish
  • Improved overall score by 47 reps — got into 43 double unders in round 2

Better:

  • Utilize proper and practiced technique on bar muscle ups for efficiency: push down on bar with straight arms as toes come forward for the kip.  DEEP “chest to bar” + turnover did not maximize efficiency and increased grip and tricep fatigue.  Also landed on my upper abdomen on a few reps, which affected good breathing…. and then made me feel like I was going to puke or have my heart pop out of my abdomen afterwards for 5 minutes straight!…
  • Utilize the kipping rip dip more effectively.  A few muscle up reps landed in a “dead” hang at the bottom of the dip, which caused extra tension, again, in triceps and shoulders… no looking like a dead fish–look like a gymnast!!!

Best

  • Improve SINGLE jump roping technique in order to…
  • Improve high volume double-unders at any time
  • Improve double-under movement pattern to focus on relaxing shoulders and using wrists to rotate rope, rather than forearms
  • Continuously mobilize ankles and calves (which get the least amount of mobilization currently, especially in the winter!)
  • COMMIT to strengthening high-skill gymnastics skills in accessory work sessions throughout the week (3hrs/week * 52 weeks = 156 extra hours of practice for maximum achievement output) – need to re-prioritize this!

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