Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Alternating Pistols x 12-20 reps
B.
Work up to a heavy Muscle Snatch;
and then,
Five sets of:
Power Snatch x 1.1
Rest 3 minutes between sets
C.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 reps @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 reps @ 95-101%
*Set 7 – 6 reps @ 80-83%
Rest 2-3 minutes between attempts.
D.
Three sets for times of:
20 Kettlebell Swings (32/24 kg)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lbs)
Rest 3 minutes
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A. Got 10m once! !!
5/3 on mu
20 pistols in flats not olys for first time
B. 155 muscle snatch
175, 175, 180, 185, 175 x 1.1 pwr snatch
C. 245×3, 255x 2, 265×1;
255×3, 275×2 hard!!, 295F, 235x 6
D. 2:00, 2:30, 2:12 tried to put belt on for second round. ..lesson learned to just leave it on loose and just tighten for ohs…also missed snatch (grip on 2nd round) c & j to back after that miss.
Not sure it would make sense but this is what CJ programmed for me last year on Tuesday 2 weeks before the Games.
A,
Three sets, not for time, of:Muscle-Ups x 4 reps
Strict Handstand Push-Up x 6-12 reps
Toes to Bar x 10 reps
B.
Take 15 minutes to build to a heavy Jerk
C.
For time:
Row 1000 Meters
Immediately followed by…
Five rounds of:
155 lb Shoulder to Overhead x 7 reps
Chest-to-Bar Pull-Ups x 14 reps
I sat out yesterday, went to the gym and did some mobility but really too tired not feeling well so went home and slept, feel much better today
Terry, I sat out yesterday as well…just felt drained mentally and physically couldn’t rally. Had fun with my kids in the ocean to recharge so I am gonna tackle these a day behind for now. I think the volume caught up w me a bit… gtg tday!!
Seriously, where’s our WOD!! It’s go time.
Where’s the WOD for Tuesday? I’m freak’n out man!
Me too…
I just left word over there. It should be up soon.
Thanks Brandon.
Megan Becker (50/5’5″/135) A. Got my longest HS walk today. I had a few that were between 3 and 5 meters, which is great for me, as I usually get less than 1 meter. Pistols were fine. MUs: 1st round got 4 out of 6 attempts, 2nd round 5 out of 5, 3rd round 2 out of 4 and got a blister on the heel of my hand, so I stopped. B. 85# MS, 95# PS (These did not feel as good as usual. Felt really off.) C. Had to skip C; my back was feeling weak and sore. (Not… Read more »
We’ve all been working hard. It’s been a grind. Just a little further to go.
Thanks Greg. I have to remind myself of that.
A: done – 8/6/4 ub MU. One round of 15 kipping HSPU didn’t feel real good today.
B: 175# MS, 190# PS
C: 300×3, 320×2, 340×1, 320×3, 340×2, 355×1, 300×6
D: 1:56, 1:55, 2:11 – C2B not smooth either
Weird day.
A. Subbed 15 HSPU’s.
B. 145 MS. 160 PS. Couldn’t get it right today.
C. 245. Felt weak again today. Way off my norm. Staying positive!
D. 2:12; 2:14; 2:22. Need better rhythm on C2B
A. Done
B. 145 muscle snatch. 145/150/150/155/155 on 1.1 power snatches.
C. Minimized FS 3×185, 6×200. Still trying to give left knee some relief.
D. 2:54, 2:56, 2:47 @ 24kg, 115# OHS
Note: lightened up on D and it was still very hard. Going to run 400 intervals tonight after rest.
A. HSPU x 10, 3 MU first round then zip, nada, nothing. Pistols good.
B. 145 MS, PS at 145 also. Didn’t feel good today.
C. FS 255, 275, 290, 275, 290, 305, 255
D. Time for 1 set only. Took 3 minutes at 53kg, C2B, 135lb. Blah!
Muscle snatch the same as power snatch? Oh no, we will need to get you using your legs and hips on your power snatch!
I generally can PS around 160 for a segment like this. I just had no pop today.
Where’s the WOD for Tuesday 7/8/14?