A.
All age divisions
Three sets of:
Muscle-Up to catch position x Max Reps
Rest 2 minutes
*If you do not have muscle-ups then please complete Muscle-Ups with assistance or Jumping Muscle-Ups to catch position
………..
Five sets of:
35-38% of Max Strict Handstand Push-Ups
Rest 60 seconds
40-49: As above
50-59: Strict Handstand Push-Ups to 2″ riser
60+: Strict Handstand Push-Ups to 4″ riser
……….
40-49
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps to 4″/2″ deficit @ 50A1
Rest 2 minutes
50+
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps @ 50A1
Rest 2 minutes
……….
40-49
Max Legless Rope Climbs in 3 minutes
Rest 3 minutes
Max Rope Climbs in 3 minutes
50+
Max Rope Climbs in 3 minutes
Rest 3 minutes
Max Rope Climbs in 3 minutes
B.
Every minute, on the minute, for 4 minutes:
Muscle Clean + Front Squat + Tall Clean + High-Hang Squat Clean + Mid-Thigh Squat Clean
and then . . .
Every 90 seconds, for 6 minutes (4 sets):
Tall Cleans x 2 reps
and then . . .
Every 2 minutes, for 8 minutes (4 sets), complete:
Mid-Thigh Clean @ 75-80+% (use blocks)
and then . . .
Every 2 minutes, for 8 minutes (4 sets), complete:
Clean from 2″ below the knee @ 80+% (use blocks)
C.
Every 2 minutes, for 8 minutes, complete:
Clean Pull x 3 reps
Set 1 – 93% of 1-RM
Set 2 – 98% of 1-RM
Set 3 – 103% of 1-RM
Set 4 – 85% of 1-RM
D.
Four sets of:
Good Morning
x 8-10 reps @ 4111
Rest 60 seconds
GHD Sit-Ups x 15 reps
Rest 60 seconds
Chinese Rows x 8-10 reps
Rest 60 seconds
A. 4,5,4 MU
A.2. 5,5,5,5
A3. 5,5,4
A4. 4 – that was tough with no legs, almost fell on last one. – Didn’t see we had to do it twice till just now.
B. 65,95,115,115
B2 115, 115, 135, 145
B3. 145 each set
B4. ended at 160#
C. 185, 195, 210, 175
D. Chinese rows with 85 and GM with bar
A. 9, 7, 7
A2. 5×10 unbroken
A3. 3 strict 2 kip, 4s 1k, 3s 2k
A4. 5 legless 9 regular
B. Finished @ 95#
B2. 135, 155, 175, 175#
B3. 225, 225, 245, 245
B4. 245, 245, 245, 245
C. 275, 285, 300, 265
D. Ran out of time last night…
A. I did a lot of Muscle Ups playing around with the comp group before the max rep attempts, so only did 1 max set for 7; thought these would have been easier without the dip but the tempo was much faster and quickly burned out. SHSPU with no riser (resisting my age group when ever I can) 5 sets of 4 then 3 sets of 5 negatives to 2″ deficit. 6 legless climbs followed by 7 regular climbs. B. 165 for mid-thigh clean all sets, had to drop to 155 for 2″ below knee as I started losing my… Read more »
A. MU 1, 1, 1; HSPU singles then 7 negative singles; RC legless 4, regular 7
B. Barbell; tall cleans 65, 75, 85; mid thigh 115, 120, 125, 125; 2″ cleans 120, 125, 135, 140
C. 140, 150, 160, 130
D. Done minus rows
A. MU 5-5-5, HSPU 6-6-6, Negs 5-5-5 (Kipped), Rope 4 & 6
B. Barbell, Tall Cleans 165/165/185/185
Mid Thigh 205/215/215/220
2″ below knee 225/245/255/265(f)
C. Pulls – 255/275/295/255
D. GM at 135, GHDSUx 15, Rows at 155
A. worked on transitions and ring dips, then 5x 6 reps shspu to 2″ mat, then 3 x 5 neg
then rope climbs 8/4 Holy forearm burner!!!
B. BB
75/85/95
125/130/130/130
135/140/145/145
C. 165/170/180/150
D. done minus Chinese rows
Good work Litsa!
A – Shoulders a little sore from snatching yesterday. Did false grip strict MUs to catch instead because they are easier on my shoulder ROM. 8-7-7. Readjusted grip after each rep. HSPUs 5 sets of 8. Negatives to two 45# plates stacked with an abmat in between for safety. Climbs 4 legless, 7 regular. Fried out fast.
B – Complex at 75#. Tall cleans at 115#. Then 185-190-195-200 and 205-210-215-220 (94%). Went well.
C – Pulls at 225-240-255-215
D – GMs at 115#. Chinese Rows at 165#.
Did MU turn overs on the ground
SHSPU-3 still with the #15 and an ab mat-felt good pushing up
Did Strict Negatives-some better than others- more controlled
ROPE CLIMBS-YAY-2 in a row PR-then a 3rd one all in the 3 minutes!
B. Complex done
Tall Clean-Done-85/95/100/105
Mid Thigh-105-110/110/110
Below the knee-115
Clean Pulls with a coach today learning to pop my hips faster and drop…
D. Done
Congrats on rope climbs!
Thank you!
Thank You Karen…
Great work on the rope climbs Cheryl!
Thank you!
Thank You
After getting 3 full workouts at my home gym I find myself once again in GloboLand. That might be to nice and misleading. This place has 3 preacher curl racks, 2smith machines, 3 barbells, and 1 squat rack. Needless to say I’ll be modifying some of the program. Sorry, Nichole. A. 3×6 strict c2b, 5×5 shspu, 3×5 negative hspu, first 3:00 was 6×6 alternating side close grip unbroken pull ups, next 3:00 was 5×6 B. Mid thigh with pause and straps(no blocks)185,190,195×2, below knee with pause and straps was 200,205×2,210 C. 230,250,260,205 D.seated gm’s @95×10, 15 ghd, reverse grip bob… Read more »
No need to apologize!! I am just happy to see you have a gym to do some training in!
A. 2/2/3/3/3 Did extra sets, stayed so crunched in the beginning. they were pretty much strict.
B. 5×6 to floor
3×5 w/ 25# bumpers
10 Rope climbs 4/3/3 per min (blanked on the second set of rope climbs…)
B. Burgeneresque done with Bar
Tall cleans 75/95/105/105#
155/160/165/165#
165/170/175/180#
C. 195/205/215/175#
D: 95#
Had pencilled in yesterday’s optional conditioning but arms and back felt pretty worked, skipped it.
Had to change up order of rope climbs and hspu, did rope first then hspu.
A1. 4/5/8 – started to get the hang of these on 3rd set
A2. 7×5 sets
A3. Used 35# plate for deficit- done
A4. 4 1/2 legless; 8 regular
B1. Bar
B2. 95-105-115-125#
B3. 150-155-160-165#
B4. 165-170-175-180#
C. 185-195-205-175#
D. Good mornings 95#, ghd x 20 reps, Chinese rows 125#
Good session with Beals today! Thanks Matt!
Did the whole workout today arms still a bit sore from this weekend
Leg less max 4 15 ft
Reg rope climbs 6 15ft
80% was 165 for me did them all at that.
Used 65lbs for part D
Goodnight
A1-12/10/7
A2-12×5 sets
A3- 4inch deficit-done
A4-5 legless and 8 regular- i lost the legless fast
B- dabbled here but back never felt right- I did the complex and some talls but 185 felt sore on the mid-thigh- so i skipped the rest
D- did 2 rounds and called it a day
Good call Al! How are you feeling today? Maybe skip the back squats to rest your back some more.
A1- No mu for me still letting he shoulder unwind
A2- 5 sets of 7 HSPU strict
A3- 5 at at 2 inch deficit. These were not easy today
A3- our rope is 15 feet- I did 4 legless each set didn’t read this right and did both 3 min max as legless rope climbs darn it! oh well…
B. 60-95#
Tall cleans 90-100
Mid thigh cleans from the blocks- 110/115/125/130
clean 2″below knee- 120/125/130/135
C. 135/145/150/125
D. Done- used barbell for GM- and 35# DB for chinese rows
A1. 6, 6, 8 jumping MU
A2. 2, 2, 3, 3, 3 HSPU
A3.4″ deficit neg. HSPUs
A4. 1 + 3 half way legless. Grip held me back. Then 5 regular climbs in 3 min.
B1. 135-145 tall cleans
B2. 165, 175, 180, 185 mid thigh cleans
B3. 185 below knee Cleans
C. 235, 245, 255, 225
D. Barbell good morning, GHDs, 50# Chinese row.
Glad to be back and ankle feels 90%! Happy no metcon today after all the work.
Awesome work today!
Thank you Nichole!
Hey Al, I got to steal your secret weapon again today. Worked out with Cheryl Brost on my home turf at 808…
A1. 6, 7, 6
A2. 11, 11, 11, 11, 11
A3. 4″ deficit (45+10 plates stacked ) 3×5 w kip up
A4. 7 legless, 10 normal…swole bro!!
B. Complex at 135#
Tall cleans 185#
Mid thigh: 195, 205, 215, 225
Knee: 225, 225, 235, 245
C. 245, 255, 275, 265
D. GM 135, 15 GHD, 155 plank pulls
Aaaaaaaargh! Curse you, Beals, nooooooooooooooooooooo!!!!!!
Lol
Solid work on those climbs!
Did this a little out of order today. Kinda resembled what my day felt like! A1: 4/3/6- Got the hang of this on the third Rd. A2: 5×5 Strict HSPUs A3: skipped until after qualifier workout and cleans to save my grip. 4 legless and 8 regular to a 15ft rope B1: 40; 50; 60;70kg B2: 70; 75; 80; 85kg B3: 95; 100; 105; 107.5kg B4: 100; 105; 110; 112.5kg Then I did Battle of Britain qualifier WOD 2: For time- 10 min cap 25 cal Row 30 WB 25T2B 20 WB 15 T2B 10 WB 5 T2B 25 Cal… Read more »
Jumping MU 6/4/6 only 1min break inbtwn
Hspu 5 sets of 12, then 3 sets of negatives only 5″deficit
No rope climbs
B. Complex with 125#
B2. TC 125 across
B3. MTC 175,180,185,190
B4. BKHC 190,195,200,205
C. 220,235,240,200
D. GM with 95#, GHDSU done, Chinese Rows skipped.
A. MU catch 4-4-3 (I send you a video in your email)
Strict HSPU 5×5 ,
Negatives OK
I did the 3 minutes of legless rope climbs but did not count how many. My rope in winter is not so high but I am very confident on this mouvement
B. Tall Cleans until 40kg
Mid-tight with blocks – all sets with 55kg (75%)
Below the knee – all sets with 57.5kg (80%)
C. 65/70/75/65kg
D. Good mornings and chinese with 35kg and GDH completed
A. 3 sets of 3 reps for MU, then 5 sets of 4 reps HSPU, negatives done, 5 legless rope climbs, 10 regular rope climbs (13’rope)
B. complex with barbell….tall cleans to 85 pounds
185, 192.5, 200, 205 from mid shin….then 185, 195, 205, 215 from below knee
C. 235, 245, 255, 225
D. 115×8 on Good mornings, 115 x 10 on rows