A.
40-49
Three sets for times of:
7/4 Muscle-Ups + 30′ Handstand Walk
Rest 3 minutes
50-54
Three sets for times of:
5/2 Muscle-Ups + 15-25′ Handstand Walk
Rest 3 minutes
55-59
Three sets for times of:
5/2 Muscle-Ups* + 15-25′ Handstand Walk
Rest 3 minutes
*Women get an option to do ring-dips instead of muscle-ups
60+
Three sets for times of:
3/1 Muscle-Ups* + 10-15′ Handstand Walk
Rest 3 minutes
*Women get an option to do ring-dips instead of muscle-ups
And then . . .
40-49
Every minute, on the minute, for 14 minutes:
Minute 1 – Bar Muscle-Up x 2-3 reps
Minute 2 – Strict Handstand Push-Ups to 4″/2″ deficit x 5 reps
50-59
Every minute, on the minute, for 14 minutes:
Minute 1 – Chest-to-Bar Pull-Ups x 8 reps (work on mechanics)
Minute 2 – Strict Handstand Push-Ups x 5 reps
60+
Every minute, on the minute, for 14 minutes:
Minute 1 – Chest-to-Bar Pull-Ups x 5 reps (work on mechanics)
Minute 2 – Strict Handstand Push-Ups to 4″/2″ riser x 5 reps
B.
Every minute, on the minute, for 4 minutes:
Power Clean + Front Squat + Tall Clean + Mid-Thigh Clean + Clean
*To be performed with an empty barbell
and then . . .
Every 2 minutes, for 10 minutes (5 sets), complete:
Power Clean x 1 rep (build in weight over the course of the 5 sets)
and then . . .
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean x 1 rep @ 80+%
Go based on feel. I don’t want to see more then one missed repetition. If you miss more then once, take the weight down and work good mechanics for the remainder of the sets.
C.
Four sets of:
Single Leg Deadlift x 6-8 reps per leg @ 3111
Rest 60 seconds
GHD Sit Ups x 15 reps
Rest 60 seconds
Bent-Over Supinated Grip Barbell Rows x 8 reps @ 3111
Rest 60 seconds
Modification Night!!!
A1. 4 muscle ups, 24′ HSW 2:46/2:30:1:50
A2 1 ring muscle up/5seated strict press 25#db
B1 done
B2. 83/103/113/123/128
B3 128/138/143/148/153/PR attrmptx3 at 160
C done 78 on deadlift/unweighted ghd/83 on bbell row
Shoulder is smoked but dang I can’t believe I actually did that many muscle ups tonight!!!
A – skipped MUs (shoulders); did HS walks to wall (1-2 ft at a time) along with 20 hip touches. EMOM: Subbed bar MU with 5 strict supine grip weighted pullups and 5 strict ring dips. HSPUs as Rx. Supine grip does not bother shoulder.
B – Complex done. PwrClean 165-205. Cleans 175-185-195-205-215-225-235F-205.
C – Single Leg 135# @3111 (tough!), GHD, Bent Over Rows 135# @3111. Did GHDs @3111 – eccentric loading supposedly helps groin tendon. First GHDs in almost a year. Hopefully this damn tendon is turning a corner. We’ll see…
Great to see progress Mike – how does the groin tendon feel today?
Feels surprisingly good. Just a very puzzling injury. Diagnosed as tendinosis. I’ll send you an email with some background on it. Too much to describe here.
A1. 0:40, 0:32, 0:32
A2. Hand still ripped so subbed bar mu with strict weighted pull-ups x 5 reps (15# DB) and strict deficit hspu done.
B1. Complex with bar.
B2. Power: 145-155-165-170(m)-170#
B3. Subbed with clean pulls x 2 reps: 195-200-205-210-215#
C. Did 3 sets, back had enough by then. 95# on s/l deads and rows.
A1-1:37, 1:29, 1:41
A2-3 BMU & 5 4″ HSPU (Kipped these)
B1-215/225/235/245/255(got squatish on this one)
B2- 225×3, 245×3, 255×2 (focused on ext and front rack catch)
C-SLDL at 135, GHDSU – done, Row at 155
Fun day, felt good(for a non-gymnast).
A1. 1:17, 1:14, 1:20 5/2 on sets of mu
A2. 3 bmu/ 5 shspu 4″ def, all unbroken sets
B1. 205, 225, 235, 245, 250 power
B2. 205, 215, 225, 235, 245, 255, 260, 265F, 225 x 4 for mechanics and better speed under
C. Done 135#
Good day overall
Nice work on your cleans
Got back to the box for yesterday’s part D conditioning: 30 min, 4 rounds plus 2 min row for 5050 meters total
A. 2:47,2:58,3:22 then in lieu of my relatively new relationship status with bar mu, I did 1&5, although I kipped the last 2 sets of def. hspu
B. Power Cleans@185,195,205,215,220,-Cleans @205,210,215,225,230,235,240,245f
C. SLD@115, t2b sub in absence of ghd, 115 sup. Rows
Fantastic Jay!!
A. MUs/HS walks done, not timed, had to work in a class
EMOM complete, finally got rid of the riser
B. Power cleans/cleans only up to 185
C. Done. V-ups/T-spine mobility.
A1. Did 1 Bar MU each round and a 20, 25, and 30′ handstand walk…supper stoked! Something clicked and this is the most I ever walked!
A2. 1 Bar MU every min/ 5-50# “L” sit DB presses…trying to save the shoulders.
B1. Done
B2. 205/225/235/245/265 Power Cleans
B3. 245/255/255/265/275/280/285/290 Cleans
C. Done
Nice job on the HS Walk Andy!!!
A. 7MU / 30 ft hand stand walk :40/:41/:42 unbroken on both movements
then EMOM w 3 bar muscle ups and 4″ deficit
B. 185/195/205/215/225 on Power cleans
then cleans – all felt bad (sore back and light headed) 205/215/225/235 (m) then I stopped because I felt so crappy
C. did 3 sets at 95lbs
Solid A buddy all 7’s!!
Hope you feel better Al – take care of your back!
Did class Hero wod Jack today. This month Noah has programmed a hero wod everyday. Want to try to get some of them in.
B. BB then worked to 135 then 125.
C. All 4 rounds with 85 for DL and BB rows
A. Four sets of 4 MU (singles) and assisted hs walks. I did an extra set to try and link together but was too tired by then.
Rack was in use so I will do bar MU tomorrow.
B1. bar
B2. 125, 135, 145, 150, 155
B3. 135 for all
C. Done minus single leg deadlift. 85#.
Trying to get back into the grind. Been a rough couple of weeks…
A. Did bar MUs & wall walks
B. BB work complete
suprised myself here & got to 235, probably could’ve done a little more as it felt real good
worked at 190#x4, 200×2, 205×2
C. 3 rounds of:
20 cal assault bike, 20 over the shoulder w/50# ball, 20 KB swing @53#
not on a timer, but with 2 other people
50-54 scale
A1 3 sets 5 of MUs, HS walks were poor could not complete 25′ today, wrist pain.
A2 EMOM14 done, felt the shoulders during the HSPUs, C2Bs went fine.
B1. Barbell warmup done
B2. Power Cleans up to 60/65/70/75/80 kg
B3. Cleans capped it at 80 kgs (not seeking to max out right now)
C. Done DLs and Rows w. 60kg.
Swam 1,100yds
Part a
2+1+1
Last one did 3 in a row
HSW went good
Bar mu 2
Strict hspu hate them
Power cleans at 80% at 155
Then invuctus comp wod
First round 4:04
Second round did CTB instead of mu 5:02
Then 1,000 row easy
Oly class tonight
A1. Did jumping ring MU and 30ft HSW not for time as I do not have RX
C. GHDSU 4×15 done, 4×8 @135 barbell bent over row supinated grip
A. Worked at my personal gym today and roof too low for me to do MU on rings or bar, so did progression work on the rings and worked on walks (getting better). Did emom with jumping bar MU on lower bar and strict HSPU (no deficit for me yet).
B1. Done
B2. Worked up to 215. Attempted 225 on last set but missed.
B3. Up to 215
C. Done
Big improvements Joe!
Thanks! Starting to come together!
A1 three sets: 5 MUs/ handstand holds (don’t have my handstand walks)
Muscle ups done unbroken with 30 sec handstand holds
A2 done with 2 bar muscle ups and 5 SHSPUs for the first 5 rounds, remainder
Completed with 2 bar muscle ups and 2 SHSPUs. 14 min.
B1 Clean complex done with empty bar
B2 Power cleans 135, 155, 165, 175, 185
B3 Cleans 175(80%), 185, 195, 205 fail, 205, 210, 215(100%) failed X2
C Done with 95lb, GHD @ 15 reps, 4 rounds
Went in to go light today.
Didn’t happen. Did some mobility ran 3 400.
Practiced some DU, T2B and jumpiBar MU. Also did some ring mu turn overs from the ground.
Hoping to do a little more tomorrow.
A1 3 MU’s plus 15′ HS walk ??/1:25/1:23 *First time I’ve been able to link all of my MU’s. It finally clicked. Yes!!! A good tip by Ed Rapoza on how to get my re-grip before the swing and that’s all it took. Very happy because this is something I’ve been wanting to be able to do for quite some time. Made quite a difference in how much time I saved being able to link them. Felt as though I could do at least 5 in a row linking them. Definitely stoked about this. A2. C2B’s and HSPU’s – 5… Read more »
Awesome on linking your muscle ups today Barry, they looked solid. No more singles for you! Thanks for the tips on SHSPU, still a struggle but making progress.
FANTASTIC Barry!!!!!!!!!