Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
(Push Press + Overhead Squat) x 2 reps
(use your regular push press grip throughout, and hold the bottom position of the Overhead Squat for 2-3 seconds)
Build over the course of the four sets.
B.
Four sets of:
Snatch x 1 rep @ 90%
Rest as needed
C.
Four sets of:
Clean & Jerk x 1 rep @ 85%
Rest as needed
D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%
E.
For time:
21 Calories of Assault Bike
7 Muscle-Ups
15 Calories of Assault Bike
5 Muscle-Ups
9 Calories of Assault Bike
3 Muscle-Ups
Sorry ladies, no scaling for this one…you need to do the same calories and reps as the males. This should hurt. You need to hammer this as fast as humanly possible and still hang on to unbroken muscle-ups.
Session Two
A.
Two sets of:
Row 500 Meters @ 70% of 500m PR pace
Row 500 Meters @ 80% of 500m PR pace
Row 500 Meters @ 85% of 500m PR pace
Rest 8-10 minutes
Focus of this session should be on stroke mechanics and pacing. Find rhythm and relaxation, make your strokes smooth and efficient.
Rest until fully recovered, and then…
B.
For time:
3 Legless Rope Climbs (15′)
50-Foot Handstand Walk
(10-foot unbroken segments)
12 Strict Handstand Push-Ups
12 Alternating Single-Arm Dumbell Snatches (75/55 lbs)
Go as hard as you can, and note time…you will use this for the next portion of your workout.
C.
Three sets, performed every “**” minutes, of:
3 Legless Rope Climbs (15′)
50-Foot Handstand Walk
(10-foot unbroken segments)
12 Strict Handstand Push-Ups
12 Alternating Single-Arm Dumbell Snatches (75/55 lbs)
**You will perform these sets in double the time that it took you to perform your sprint set in Part B of this workout – e.g., if it took you 3 minutes and 12 seconds to get through this in Part B, you would perform three sets of this every 6 minutes, or every 6.5 minutes (pick the top or bottom of a minute just to keep it easy).
Session 1
A. 60/70/80/90kg
B. Done @107.5kg 4/4
C. Done @115kg 4/4
D. Done @122.5
E. 3:50 MU unbroken, went HAM on 21 cals but bike was paused, legs didn’t want to cooperate after a that!
Session 2
A. Done 5:22/5:21 x1500m
B. 3:02 shsp in
C. Every 6 mins x3
3:08/3:12/3:43/4:08 shspu 12/11-1/7-5
Leg less RC improved heaps, HSW done as 2x25ft short on space
Session 1
A. 70/70/80/90 Feeling tightttttt
B. Snatch x 1 rep @ 90% 100kg . 3 from 4 . Feeling rusty today coached all morning.
C. Clean & Jerk x 1 rep @ 85% 115kg 4 from 4 not the cleanest.
D. Back Squat x 8 reps @ 70% 130kg
E. For time: 2.54 . This went a lot better than today’s lifting. I will call this Fran 2.0. Yuk. I am improving on the bike. Cheers !
Session 2
Missed. A little mentally taxed today.
Session 2
Goals: 1:57, 1:48, 1:43.5
A. 1:57.1, 1:48.0, 1:43.6
1:56.8, 1:47.9, 1:43.3
B. 4:08 legless Rc done, HS walk UB, sets of 3 on SHSPU, 70lb DB for snatches(heaviest DB at gym)
C. Was gonna go every 8:16 until I finished my first one faster than I did in part B, so I went every 8:00.
3:50, 4:00, 4:04 Legless Rc done, HS walk UB each set, sets of 3 on SHSPU(very happy with this, can usually only get sets of 2), 70lb DB for snatches
Had to work around some unexpected schedule changes today but got at least one session. Skipped backsquat to test my muscle ups out. Session One A. These re my favorites!!!!! (Push Press + Overhead Squat) x 2 reps 85-95-115-125 B. Snatch x 1 rep @ 90% 115 Less jumping forward on these, felt strong 108 C. Clean & Jerk x 1 rep @ 85% 145 E. For time: 21 Calories of Assault Bike 7 Muscle-Ups 15 Calories of Assault Bike 5 Muscle-Ups 9 Calories of Assault Bike 3 Muscle-Ups Did air dyne cals and 3-3-3 muscle ups, unbroken and felt… Read more »
Session One
A. 95/110/120/130
B. 175/175/180/Missed 180 three times and gave up…. 🙁
C. 212.5
D. 245
E. 3:40 (Done on an airdyne, 21 cals took me about a minute, all MUs unbroken!)
Session Two
A. Tried a little more realistic pace this time. Held it on the first one, not on the second time around.
2:00
1:57
1:54
B. 2:24 (to a 12′ rope)
C. Every 5:00
3:07/ 3:12/ 3:59
Back to back sessions
Session 1:
A) 105,125,145,165
B) 220, did it every 90 seconds. Missed 3rd rep, rested 10 seconds, than hit it
C) 265, EMOM style
D) 315, squat feels weak
E) 4:45, super slow on the bike. Walk from the bike to where our rings are was well over a minute
Session 2:
A)Didnt row
B) Class was going on so subbed rope climbs for 12 strict pullups, 2:15
C) Done,
Moved all day so did one session
A. 115,135,155,175 did x4 reps
Not mobile enough so just did push press
B. 160,160,165,165 90%
Weight felt good so went up
C. Only clean w/90%
205 5×1 due to not jerking
D. 3×8 w/235lbs
E.
21 cal AAB
15 Pull up
15 Cal
12 pull up
9 cal
9 pull up
4:45
* weights feeling light again so that’s good
Session 1
A. 65# the whole time
B. Dropped from 105 to 85#
C. 110#
D. 115#
E. 10:14 did 32/23/14 on airdyne and 5/3/1 for muscle ups. I died a little here
Taking it easy for the rest of the day. lower back flared up after a massage and adjustment I got yesterday
Session two
All the humidity tonight.
A. Splits were 2:04/1:49/1:42
B. 3:09 legless took like 1:20
Hsw 40+10 because of space
Hspu ub
Dumbbells contemplative
C.
Chilled on my rope climb pace
3:47 hand over hand
3:46 some Kipping
4:47 all Kipping and broke up hspu 🙁
You can do strict dude…c’mon!
kipping legless…the hspu were strict haha
Ha I was wondering makes sense now
Session 1 (did this session second today because I had more time in the p.m)
A. 45/55/65/75 shoulder mobility is a big limiter here, this hurt.
B. 205 for all sets. 1 fail.
C. 255 for all sets. No fails.
D. 285 for all sets.
E. 4:10 Rx. Muscle ups unbroken
Session 2
A. 5:47, 5:44 used perceived level of exertion.
B. 2:50 for one round used 6 min for C
C. E6MO6M. 2:54/2:46/2:48
S1
A.
An impressive 45 pounds lol with a really wide push press grip. These hurt.
B.
Snatch 255
C.
Clean and Jerk 305
D.
Back Squats 355
E.
2:36
Couldn’t keep the 5 muscle ups unbroken. Failed on the 4th rep. 3/2
S2
Rowing done
B.
3:01
C.
Every 6 minutes
3:34
4:15
4:53
Good job with the workout in session 1! That was had me hurting for a good while today after
Thanks Hunter – great job to you as well. You crushed that one. And yea it laid me out for awhile too lol
sesh 2: For time sake, I decided to skip rowing. Need the most work on parts B & C. However, I did not finish due to having a head cold or some kind of sinus infection. I cannot seem to catch a break. One of my girls came home from kidz camp last weekend sick with a fever and since my immune system is probably not the best at the moment due to mono…l caught what she has. B. 4:55 My rope climbs are slow although they felt descent. 55# snatches are doable for me, I’m just not fast at… Read more »
Get yourself healthy before you start pushing. If your immune system is off pushing will only prolong the recovery process.
Session 1
A: PP+OHS @ 95-115-145-165.
B: Snatches didn’t feel great today. Did my 4 lifts at 86% and those were hard.
C: Cleans felt awesome, jerks were meh. Clearly my arms are just tired. Though I did end up doing 6 lifts, starting at 85% up to 90% and nailed them all. Last one at 90% was sloppy so I stopped after that.
D: Backsquats felt good until rep 5 each round, then I lost the energy but grinded through. All at like 72%.
E: 3:47rx on the Metcon. All unbroken.
Session Mash ups today! AM Session: A. Bike/MU: 6:25 – might have been faster if the strap on my rings didn’t slip on rep 5 of the set of 7..then found a really high pair of rings, lol, fun jump to the rings after the bike! Rest of the rounds were UB MU. B. Row: done (pacing was around 2:25/2:15/2:05 for both rounds) C1. Legless/HS Walk/HSPU/Snatch: 3:25 (we don’t have a 55# DB, so I went down to 50# today to focus on speed through those) C2. Done every 7 min – 4:11/4:26/5:30 I struggled today with doing the legless… Read more »
PM rowing done
6:50.4/6:50.3
Consistent and so much better! Rowing has always been a weakness of mine so I’ve focused on it for so long and still am. It’s improving!
Session One
A.40/60/80/100 (1 rep) kg
B. 4 x 1 PS @ 70 kg
C. 4x 1 PC&J @ 90 kg
D. 100/ 120/ 120 kg
E. 02.51 – MU UB,
Session Two
A. Row:
5.42
5.24 – much better split, 1.55/ 1/48 then down to 1.38,
B. 02.19 – all out,
C. 3x E5min (scaled up)
3 LLRC w. 5kg weight west
HSW: UB
12 SHSPU, deficit 6 inches, UB
12 Alternating D.Snatch
Fun day :o)
Awesome work on the workout Leif! That was a burner!!
Thank you, but 2.25… That is fast ??
Session 1:
A. 45/45/55/55
B. 145 for all reps
C. 195 for all reps
D. 225 for all reps
E. 4:10 We finally got some AirDyne bikes at our gym and whoo boy, they are awesome. First time using one in a workout. I did 27/21/15 for the cals to adjust to the AB cals, all MUs unbroken. First time doing muscles since my partial collar bone dislocation and they felt great!
Solid day! Good to see are able to do muscle ups again after your injury
Am session
A. Front rack snatch balance
95/115/135/185
B. 230 – switched from Lifters to nanos, I don’t feel good hamstring activation in my lifters. Feels like I’m pulling on my toes. Feels much better in my nanos.
C. 290
D. 315
E. 4:01 with rower and 9/7/5 of MUs
PM session
A. 5:20/5:20
B. 2:20 – had to run between rooms
C. Every 5 for 15.
2:34/2:35/2:50
The clean grip ohs where hard for me. I lack mobility in shoulders and spine. I had to go a little wider than was perscribed. Snatches felt heavy but went well today C&j were challenging but got through them. Feel tired and sore, but powered through at perscribed weights Wod upset me cause the my should easily b u broken but I slipped off rings on rep 6 the first round cause of the extreme humidity here today. Got done in 449 Rowing done. Was challenging for me. Sore I likeD the wod But it wasn’t easy. Definately more muscular… Read more »
Keep working on that overhead mobility. It’s frustrating at the moment but I guarantee of you spend time do exercises like today’s it will pay off
A. Done, 115# as heaviest.
B. Hit all 4 at 145#. Felt good.
C. All done at 150#.
D. Done at 157#
E. 5:55 Rx and UB muscle-ups. That assault bike is gross.