Workout of the Day
A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)
If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight
C.
Two rounds for time of:
Row 20 Calories at your 50 cal/hr pace
20 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)
D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (205/135 lbs)
Rest until fully recovered
Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 64 pull-ups before doing so.
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TEAM WORKOUT OF THE DAY
A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)
If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight
C.
For times:
12 Muscle-Ups
12 Ground to Overhead (135/95 lbs)
Rest 4 minutes
9 Muscle-Ups
9 Ground to Overhead (135/95 lbs)
D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (185/115 lbs)
Rest until fully recovered
Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 49 pull-ups before doing so.
A. HS walks felt excellent yesterday! Did 2 sets of 105ft with no problems
B. 180-190-200-215-225f-225
Snatch felt great up until the first set at 225. Failed the 225 because I threw it behind my head too far (so in my mind, a positive fail). Locked in the second set at 225, and then attempted 230. Got under 230, and couldn’t stand all the way up
C. 6 something—pistols felt super smooth
D. 1:05 and 1:15 —locking that OHS in really is tough
A. Done…still a struggle but I’ll shoot for the moon on Friday 🙂
B. Missed at 115 first attempt, made it 2nd attempt. Will prob open w 110
C. 9:45…MU feeling good
D. 2:35, 2:35 – OHS unbroken
A.100ft
B. 125,130,140,145,150, 150
C. 11.59….left calf has really been bothering me on pistols – I think from the way I was rebounding on the box over jumps. Fixed the movement error, but calf hasn’t completely recovered yet. Makes pistols pretty painful…
D. 1:35, 1:29
A. 85 ft
B. 195,205,215,230 missed and 240 missed. Still going to open with 240. Not feeling the best today
C. 7:15. First row was about 1:00 second row was 1:40.
D. Skipped due to lack of time.
A. 100 Ft unbroken
B. Based off of 120#
C. 15:11
D. 2 min each set
A. hit 100ft both times
B. 125,130,140,150,155,155
C. can’t remember the time…. it was 6mins and 40 or 50sec
D. Both sets around 2mins
B.150-160-170-175-185-185
C.7:39
D.4:12