Workout of the Day
A.
Three sets, not for time, of:
Bar Muscle Up x 2-3 reps
Handstand Walk x 15-20 meters
L-Sit Leg Raises x 5 reps + 10 second hold
*Perform jumping bar muscle ups if you don’t have bar muscle ups yet.
B.
Every 2 minutes, for 10 minutes (5 sets), complete:
Snatch Balance + Overhead Squat
Build over the course of the 5 sets.
C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
40-49: 115/75 lbs
50-59: 95/65 lbs
60+: 65/45 lbs; Chin-Over-the-Bar Pull-Ups
A. scaled jumping bar MU
B. 85/105/115/125/135/145/155F x 3
C. 4+3
A) Played around with the BMU both jumping and a hips to bar kip; HSw with partner assist and L-sits done.
B) This was the second Friday in a row that my body just said “NO”; mentally tired as well as my joints were sore…I felt it best to take a rest day.
A. BMU a little off today-no bar, did later and was a bit tired…got 1; loved HS walks!
C. 3 rounds even
***did another metcon later with group at my home gym
5 RFT
15 WB
10 DL 75
5 snatch 75
8:32
Did today (Sat) – was exhausted yesterday. Even the barbell felt heavy, so I rested.
A. done with some modification
B. up to 155 pr – Nichole, since I split snatch I did behind the neck split jerks + OHS. Is this ok?
C. 3+16
Did this on Sat-Work got in the way of Thursday and Fridays workouts 🙂
Worked up to 75 kg on my snatch. Comp coming up and pretty good chance there will be a maximal Lift in there.
A: 3 Bar MUs and 20m on HS walks. 2x10m UB every rd due to space limitations. Felt really good though.
B: 65, 70,80,90,95kg (missed the OHS on the last one. Got wobbly)
C: 4 rds+ 14 (52.5 kg)
I read from Karjalan Kovin qualifiers report that you won the whole thing
Thanks! I hope you can make it.
A. Done
B. Did snatch + Ohs combo instead of snatch balance because felt that haven’t done snatch for ages
Question? I qualified for Granite Games. Should I stick to normal Masters training? Or something different? Or both? To you CJ, & Nicole.
Hey Beau – shot me an email! nichole@invictusathlete.com
A. jumping bar MU X3; did HS walk attempts and was able to get a few steps each round; 5 sec hold but with knees to chest only – lower back is still cranky!
B. kept this light as well, just worked up to 115#
C. used 95#; 3 rounds with C2B dropping to doubles and then to singles as well!
A. Jumping bar mu
B. Up to 145
C. 3+23 ugh! Wanted 4 rounds…cardio got me and ctb slowly become doubles and singles
A. Bar MUx3 HS walk consistent L-sit raises ok
B. 125-165
C. 4+4.
3 Consecutive Bar MU per set!!!, 30ft ub hs walk, 5 sec hold on Lsits
B. up to 145#
C. 4 + 3, Rx 40-44
Awesome job on the bmu!
A. Done w/2 BU/round
B. 105#, 115, 125, 135, 145
C. 4 + 12 reps Rx (75#)
A: Done
B: 50-70kg 80f
C: 4+1 @52,5kg
A:done
B:100,100,105,105,110pr KILOS
C:4rounds+16reps 115lbs