Gymnastic Skills and Drills
Three sets of:
Speed Swing x 8-10 reps
followed by . . .
Three sets of:
Peek-A-Boo Swings
x 5-6 reps
followed by . . .
Ten sets of:
Muscle-Up x 1 rep
Rest as needed
Goal is to make each rep as perfect as possible.
A.
Three sets of:
DB Front Squat Press x 10 reps per side
Rest 45 seconds between sides
and then …
Every 2 minutes, for 12 minutes, complete:
Push Jerk + Jerk
Build in weight over the course of the 6 sets
B.
Five Rounds for Max Load
“The Bear”
Complete 7 unbroken sets of this complex below:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round.
Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Post loads used for each round.
C.
Three sets of:
Dumbbell Tate Presses
x 12 reps
Rest as needed
Banded Pull-Downs x 30 reps
Rest as needed
Muscle ups feel even better than usual. The progressions have changed my technique for the better. I feel much lighter which is cool being on the heavier side (96kg/210lb)
A: PJ/SJ complex 105-110-115-117.5-120-125kg (275.5lb)
B: started at 60kg and ended at 84 (185lb) which is a 14kg PB
Then 2nd session was
EMOM for 20 minutes
1. 3-1 bench press
2. 7 supinated strict pull ups
Built bench from 105kg to 140kg (308lb)
Busy at work so only had time to do some bear complex when I got home.
Start 135 and ended up at 175. Dropping the bar on your back and the jerks get very difficult.
GS&D. Swings and MU progressions done.
A1. 25/27.5/30 DB’s.
A2. Up to 105#.
B. I remember why I hate the bear complex. The back of neck becomes raw and then I get a scab. 🙂
65/75/85/95#/75#. I broke on the 95’s went back down to 75# to take it easy on the shoulder.
C. Banded pull downs only. Ran out of time.
MUs – Did doubles on the minute for 10 minutes. Wanted to work on 2nd rep. I tend to drop into the next rep with my feet too low and I lose momentum. Trying to really focus on making the second rep as clean as the first each time.
A – PJ + J: 145/155/165/175/185/195
B – 95/105/115/120/125. I kinda wussed out at set 4. Should have gone for 125/135 last two. Either way, this was still taxing but a lot of fun.
C – Done.
Nice work on those MU!
Gymnastics skills done. Really enjoyed these today…I’m finally starting to feel the hip pop and fast turnover which is allowing me to catch higher and therefore doesn’t hurt the shoulder! A1. 15# DBS A2. 125-145-155-165-175-185# push jerk + jerk B. 65-75-85-100# (as Nichole programmed with each movement partitioned for 7 unbroken rounds). The last set I went with 125# and the Wodapalooza standard of 6 unbroken rounds and can use squat cleans and jerks. However after watching the video I forgot to squat clean rounds 2 and 3, and only power cleaned it and then didn’t front squat it…so that’s… Read more »
Yay!! Less pain is sooooooo nice! And yep, per Wodapalooza standards you can definitely get 15 lbs!
Thanks! Do you mean 15# more? ?
Gym skills and drills – Done (getting better)
Muscle-up from feet on box (getting better)
A. DB FS press 10/15/20
Push Jerk + Jerk 95 115 135 155 165 175
B. “The Bear” 75 95 105 110 110
C. 25 DB and Green bands
Gymnastics done
A. built up to 155#
B. Did all at 65#
C. Done
Learning the MU drills-
Did 4 sets of each today.
Did this reversed
A. 105/115/125/130/Failed 135 Push-got the jerk-Dropped back down to 125
#20
B. 35/55/70/80/85-Good workout….was not sure how heavy. Now I have a starting point
C.#20
Done
Mile run…
Thank Goodness for Rest Day!
Invictus running. 6-6 min runs with 2 min rest
MU drills done
MU done. Felt great
A1-Done w 40’s and 45’s
A2-185/205/215/225/235/245(missed on push)
B- 95/115/125/135/145
C- Tate w/ 50’s, pull downs done.
Lots of mobility for shoulders and back
Knee was tight after some squat moves and power cleans yesterday so-
A. did bench press- built to 300PR
Played with some dead lifts then did
Strictly Diane at 3:25
Beast!!!
300 club!!!
How is the knee feeling today?
Knee is good – it was a little tight after 185 pound cleans but has felt better today since I did not stress it yesterday.
Awesome to hear!
Mups work done
2 mups every minute
Dumbbells 25#
Push jerk+jerk up to 245# legs felt quick
B. Bear complex at 145#
C.
Ok so it’s been a rough day at the OConnell house and all I literally had time for was 45 minutes of training and the row I did this morning. So… I did some strict muscle ups and a class WOD of
24 min amrap
500 m enter row
30 walking lunges
15 Kb swings
15 ab mat sit ups.
Got 6 rounds plus 4 reps
My row was 6500 meters in the AM
No yoga today either 🙁
Life happens sometimes.
I hope today is better!
Gymnastics Skills – done! split the MU’s up into BMU’s and RMU’s. Happy with RMU’s because today I was able to get away from using a false grip on them. They actually seemed pretty easy and wasn’t having an issue with the transition. Looking forward to linking them since that was always an issue when using the false grip. A. DB front squat press – 25/30/35 Push Jerk + Split Jerk – felt pretty rusty on the push jerk today. 95/115/125/130/135/140(f) on PJ but made SJ B. “The Bear” – been quite some time since I have done this workout.… Read more »
Pumped to hear about your MU progressions Barry!
Thanks Nicole! Funny how all of a sudden some things seem to just click.
gym/drills Done
10sx1 m/u had about 6 missed attempts but completed all 10 reps
A1) 3s used 20 lbs
A2) 105x2fails,105×2,112×2,117×2,120×2,125x2fail,120x2fail 🙁
this is was tough! WOW good challenge
B) 85 (1-3rd) 95(4th) 100(5th)
C) 20lbs/red bands
hope everyone is healthy and happy!
Dry needling for shoulder abd bicep pain . Just have to say it felt amazing!!! No issue with MUs or overhead after.
Gymnastic Skillz done. MU done every 30sec and was catching high on rings
A1: DB press 25;30; 35lb DBs
A2: 175; 185; 195; 205; 215; 220(missed push press)
B: 95; 115; 135; 145; 155
I have to try this! Dry needling thing that is! Great work today my friend. ?
So awesome Corey!
Gymnastics done – all felt great
A1. Done
A2. 155/165/175/185/195/205
B. 75/85/95/105/115. Wow – this was fun. Started light as I didn’t know what to expect (and read some of the comments on here first) and worked up. Was able to get all reps unbroken and worked fairly quickly through it – wanted to get the bar out of my hands so didn’t rest much. Probably could have done a little more weight, but I got a great workout with the weight I did.
C. Done
Still off grid…
Got a really good sweat : every 3min for 30min 250m row + 10 Burpee kept every round under 1:15.
Did 10 rounds of 3 MU these felt killer, that to this program my confidence is sky high on the rings these days…
Messed around with the Bear at 135 & 155 I was informed this could be the 1st WOD for Wodapalooza qualifier so I was just playing around.
This break has pumped a lot of energy back into my blood, I should of taken a break sooner!!!
Do you want to come cut my grass??
You got plenty of La Croix???Ha…side job!!! I refuse to pay someone else to do physical labor that I can do myself…I’m a firm believer that’s why I invest in my fitness..
I’m right there with you Pete. Besides I live on 3 acres and can not wait for this heat to break.
O.M.G. I love La Croix!
Breaks are needed!!
Awesome to hear about your muscle ups!
A. Done
B. 85/95/105/115/125/135
C. 55/65/75/85/95… Holy Smokes?
D. 15/20/20 on dumbbell
Gymnastics done. I usually resit the urge to alter the programming, but Did strict MU’s as I want to work on getting stronger at those. Did 1 a min for 10 min A1) 30lb dumbell for the 3 sets A2) 145, 155, 165, 175, 185, 200 (got the push jerk, missed the jerk) B) 95,105,115,125,135…. Sort of … 33 reps. The bar slipped as I was dropping it on my shoulders and It hit my head and then hit the floor….. and there it stayed, was really considering letting it stay there forever. man that complex is tough. C) ran… Read more »
Oh boy, hope you’re ok Dave!
I am ok, it was a glancing blow and I am already a knucklehead, so no risk of society losing a genius mind, ha. Nicely done on the Bear complex, 95 is legit
Thanks Dave and happy your ok!
Yikes! That sounds scary. Glad to hear you didn’t get hurt on that one.
Sorry, I’ve now re-read it based on Al’s response. Each round of 5 movements is UB, but we add weight between rounds and rest.
Each round of 5 movements is performed seven times (with no bar dropping). Then you rest and add weight. Repeat this five times. Make sense? It took me a while too.
Then it’s 175 reps. Oy vey. 🙂