1 bar muscle-up every 27 seconds for 10 minutes = 22 reps.
3 x 7 strict handstand push-ups
Every minute on the minute for 10 minutes: 12 Russian KB swings @ 32kg
Notes: I've been trying to get my muscle-ups up to speed all year. Started with 1 every minute for 10, now on 22 in 10, plan is to get up to 30 in 10 minutes. Not sure why, apart from the fact that it's a movement I've always enjoyed. My HSPU seem to have slipped. Was up to a max of 14, but a few weeks back a set of 10 was a struggle, so I'm building them back up. Also been building up my KB swings all year for two reasons: firstly I've always found them beneficial, secondly I had an Achilles injury earlier this year and so couldn't squat, hence swings for the lower body. I started with 10 swings each minute with a 24, added a rep each week until I got to 20 each minute. Now I've started the process again with the 32. Plan is to get to 200 with that bell, then move up to my 40. Incidentally, there's a great description of how those "on the minute" workouts feel here.
Great to have you back mate. I have just done exactly the same thing. Started the year with the aim to focus and improve my barbell. This was going well until I started having issues with my right knee. Tried to work through it but it became a real issue, I had to get it looked at and it turned out I has patella tendonitist. This has been improved with rest and rehab but there is still an ongoing issue which I think related to strength and ROM issues with my left ankle after breaking my leg. So I have restructure my week to make rehab and mobility the primary focus and the skills and strength secondary until and can train without pain anymore. Actually feel like i have some direction now.
Notes: Front squats are back up to bodyweight - not huge in the grand scheme of things, but a pleasing milestone nonetheless. Starting to feel ha peavy though - have been putting it up by 5kg each week - that's going to have to drop to 2.5. Should have been some pull-ups in there too, but my right shoulder is niggly so I left them.
3514 Pre-breakfast fun in the sunshine this morning.
3 x 8 standing rollouts (partials)
Then this one I nabbed from StrongmanWOD: 30-metre suitcase walk @ 40kg 30-metre waiters walk @ 24kg 8 rounds, alternating arms each round.
Notes: Gradually trying to get back to full standing rollouts. Didn't do the be carrying session timed, just made sure I got on with it and didn't allow my heart rate to drop down too far. Good little workout, can't have taken more than 10 minutes.
4514 More pre-breakfast fun in the sunshine this morning:
3 x 3 box jumps @ 30"
Deadlift 3 x 5 @ 122.5kg
8 pseudo-planche push-ups 8 L-pull-ups 3 rounds
100 sledgehammer swings
Notes: Deads should have been 120, but mugging here got the plates wrong. Not sure my form on the L-pull-ups was perfect, as I was too concerned about the large nest of spiders directly above my head. Sure my neighbours loved the sledge work.
1 bar muscle-up every 26 seconds for 10 minutes = 23
Every minute on the minute: 13 kettlebell swings @ 32kg 10 rounds
Notes: Should have been some handstand push-ups between those 2, but my shoulder is till twingy so I left them out. Muscle-ups were a grindey mess. Didn't miss any, but a couple were very close. Put that down to a heavy weekend of booze and crappy food. Swings are starting to get nasty towards the end.
Farmers walk: 5 x 30m @ 20kg DB each hand with Fatgripz
Notes: Squats are starting to feel heavy, but got them done. Not sure the dips were a good idea, shoulder wasn't happy. Might leave my upper body alone for a week or so. Fatgripz sure made a difference.
11514 Got all the toys out today, and indulged in 20 minutes of random, unscripted carrying - Farmers walks, suitcase walks, bear hugs, bottoms-up KB carries, yoke walks, other stuff. All good fun.
1 bar muscle-up every 25 seconds for 10 minutes = 24
Every minute on the minute: 14 kettlebell swings @ 32kg 10 rounds
Notes: Should have been HSPU here as well, but shoulder is still temperamental, so left them. KB swings are still hard work, but seem to be getting faster. I used to always be at 1 rep every 2 seconds, but that seems to be getting a little faster. Was managing the 14s in 25-26 seconds consistently today.