Squat, MU & HSPU VII

Sq Sn w/ 30kg x 1 + 2 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1
Back Squat:
70kg x 5
90kg x 3
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MU w/ BW + 3kg x 2 x 3
HSPU x 2 x 3
2 minutes rest]

40kg one arm swing (16+24kg):
5x
[5L+5R
1 minute rest]

Squat, MU & HSPU VI

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sq Snatch w/ 50kg x 1,1
Sq w/ 70kg x 6

[Sq w/ 96kg x 2 x 3
1 minute rest]
2 minutes rest
Sq w/ 100kg x 2 (PR)
3 minutes rest
Sq w/ 106kg x 2 (fail)*

[Sq w/ 96kg x 2 x 2
1 minute rest]

[MU x 2 x 3
HSPU x 2 x 3
1 minute rest]
2 minutes rest
MU x 5 (PR)
HSPU x 1 (PR, increased my ROM so my head touched phone books)
3 minutes rest
MU + 5kg x 3 (PR, will be using 3kg, 5kg is just too much for short rest periods)

5x
[16+24kg one arm swing x 5
30 seconds rest]

NOTES:
-Using a backpack with the desired weight will force me to keep the rings close as I have to compensate for the weight pulling me back during the Muscle Up.
-Will be continuing as I am doing now for the Hand Stand Push Up, increasing the ROM until I touch my forehead to the floor. Next step is HSPU on parallettes. Curious to see how this carries over to the Military Press.
-Hope to be increasing my swing height of the 40kg one arm swing to about head height soon. Then I'll start adding reps.

Squat, MU & HSPU V

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 30kg + Light Band x 1,1,1
Sn Gr High Pull w/ 50kg + Light Band x 2
Sq w/ 70kg x 6

[Sq w/ 96 x 2 x 6
2 minutes rest]

[MU x 2 x 6
HSPU x 2 x 6
1 minute rest]


16+24kg one arm swing x 6
+
4x
[16+24kg one arm swing x 5
30 seconds rest]

Squat, MU & HSPU IV

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 50kg + Light Band x 1,1,1
Sq w/ 70kg x 5
[Sq w/ 96 x 3 x 4
3 minutes rest]

[MU x 3 x 4
HSPU x 3 x 4 *
2 minutes rest]

5x
[16+24kg one arm swing x 5 **
1 minute rest]

NOTES:
*: Improved Range Of Motion
**: Good grip for about 3/5 sets, slightly increased swing height

Squat, MU & HSPU III

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq Sn w/ 56kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 6 + 1 rep (normally 8 sets)
2 minutes rest]

[Muscle Up x 2 x 8
HSPU (Partial Range) x 2 x 8
30 seconds rest]*

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
30 seconds rest]

NOTES:
-Added some bands to assist me in the muscle up for only 2 sets.
-The muscle up is really a very intense movement. If I could get
a Muscle up w/ 10kg, I think I would have increased my upper body strength
substantially.
-My legs were still tired of the previous evening bike ride home from work.
I will take it easier when faced with a heavy squat session the morning after.

Squat, MU & HSPU II

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 5
2 minutes rest]

[Muscle Up x 2 x 45
HSPU (Partial Range) x 2 x 5
1 minute rest]

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
1 minute rest]

Squat, MU & HSPU I

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1,1
Sq Sn w/ 56kg x 1

Back Squat w/ 70kg x 5

[BS w/ 96kg x 2 x 3
3 minutes rest]

[Muscle-up x 2 x 3
HSPU (limited ROM)x 2 x 3
2 minutes rest]

Squat, Press, Pull VI

OHS w/ Bar x 10
Sq Sn w/ 30kg x 3 + 1 DS
Sq Sn w/ 50kg + 15 OHS (PR)
BS w/ 70kg x 5
BS w/ 90kg x 3
3 minutes rest
BS w/ 96kg x 2 (PR)
3 minutes rest
BS w/ 100kg x 1 (PR)
[BS w/ 90kg x 2 x 5
1 minute rest]

MP w/ 32 kg x 1 x 2

10 minutes of Muscle Up Practice:
'Big Kid's Muscle up' with limited foot support*

NOTES:
-Was pleased with the OHS (&Back Squat) PR . Next step is 52kg: Sq Snatch +OHS x 15
-All Back squats were - as usual - dead start back squats.
*:legs were almost completely straightened out.

Squat, Press, Pull V

BS w/ 70kg x 5
[Back Squat w/ 90kg x 2 x 6
2 minutes rest]

[MP w/ 32kg x 1 x 2
PU w/ 24kg x 2 x 2
1 minute rest]

NOTES:
-Tired, did this after cycling home from work.

Squat, Press, Pull IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[BS w/ 90kg x 3 x 4
3 minutes rest]

[MP w/ 32kg x 1 x 4
PU w/ 24kg x 3 x 4
2 minutes rest]

[Partial Muscle Up x 2 x 3
2 minutes rest]*

[L-sit (rings) x 10 sec x 2
1 minute rest]

NOTES:
*: 'Big Kid's Muscle Up': a no kipping, strict Muscle Up.

Squat, Press & Pull III

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 8
1 minute rest ]

[MP w/ 32kg x 1 x 8 (last 5 sets were squat thrusts)
PU w/ 24kg x 2 x 8
30 seconds rest ]

[20 second L-sit]

Squat, Press & Pull II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 1,1

Sq w/ 70kg x 6
[Sq w/ 90kg x 2 x 5
1 minute rest]

[MP w/ 32kg x 1 x 5
PU w/ 24kg x 2 x 5
1 minute rest]

[Tuck Planche: 5 seconds x 3
Tuck Lever: 5 seconds x 3
30 seconds rest]

Squat, Press & Pull I

Back Squat:
30kg x 5
70kg x 3
[90kg x 2 x 3
3 minutes rest]

[MP w/ 32kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

[Tuck Planche: 2 sec x 4
Tuck Lever: 2 sec x 4
30 seconds rest]