Warm-Up.
Scapular Pull-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each
Followed by…
Two Sets:
Assault Bike (or Rowing) x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds
A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
A. 2 legless/2 normal, 1 legless/3 normal
40′ / 30′ total lots of breaks
RMU progressions – from sitting and jumping RMU
B. AB – 33, 34
Scaled to DB snatch without the squat. didn’t have the flexibility 35# – 39, 40
Rower, 50, 47
Ring dips – 17/12
This was horrible, and there were breaks between each exercise etc. But, finished it despite the loud voice in my head telling me to quit because it SUCKED!
🙂
Way to not listen to the voices! Let’s not listen! 🙂
A. Subbed single arm OH press, single arm bent over row and single arm farmer walk for A,
B. Done.
June 3 WOD A. Bench x 3 @ 21X1 (based off 150#) – All sets done at 115# Not sure I got much speed on the drive, but definitely focused on the tempo and my breaths ***25 ABMAT sit ups between sets B. Desire – 55 reps (2 less than last time…I have no real excuse…just the way it played out) C. Wasn’t sure if this was supposed to be 12 min or 3 sets…so I went with 3 sets Supine Ring Rows x 8 @ 2111 RSA x 12 @ 3030 (no weights…focus on control and holding pelvic tilt)… Read more »
Good thing “x” is the intention and not the actual action. 🙂 Are you back from vacay?
Yes… unfortunately Vaca was only a week long..but it definitely did me good to get some sleep!
A. This was really fun! I’m not proficient in any of these movements, so it’s nice to set aside time to work on them. Rope climbs went well, so that was cool!
B. No counter on bike
Snatch scaled to 25# 18/16
Row 671m/617m
Ring dips off box 29/34
Have a great weekend ?
You are the first person to admit how much fun they had with this one! 🙂 Glad you liked it and also surprised yourself with the rope climbs! Your consistency with the workouts is a big part of your successes. Great job!
A.
2 legless + 2 standard @ 15′ per round
50-ish feet of HSW per round (had to break up into 2 tries per 50)
2 sets of 3 MUs per round
B.
Done w/o counter on bike,
14/15 DB Squat Snatches (Tough to find the right position)
650m+ rowing per round
26/24 ring dips after MU
Happy Friday!!!!!
Hi,
warm up
A:
rope legless/wall climb with nose to wall + shoulder taps/ring swing
rope legless/single leg thigh taps/ring swing
B:
DB @12.5 kg (some problems with mobilty doing Single-Arm Dumbbell Squat Snatches)
41/10/41/15
41/10/40/15
stretching
I suffered a lot also today.
I need rest. I’m going to skip tomorrow workout.
Have a good weekend.
Warm-up as Rx A. Every 2 minutes (1 min work: 1 min rest) for 18 minutes (3 sets) A1. Legless Rope Climb (from seated): 3 ascents x 12′ A2. 60s Handstand Hold A3. Pause Ring Dips: Bottom Catch, Kip to Extention 23X3: 7 reps / round … unanimous vote for only one round of B on a running clock … B1. 3 minutes Assault Bike: 47 Cals B2. 2 minutes 50# Alternating DB Power Snatch: 32 B3. 3 minutes Row: 45 Cals B4. 2 minutes Strict Ring Dips: 24 … woke up trashed – no chance of cycling single arm… Read more »
Good morning everybody…
A1. 3×5 l-sit towel pullups
A2. worked on handstand only. found tuck position is easier to hold
A3. worked on transition in 1st round and pull in 2nd
B. 316 Rx; went like this:
52/44
30/30
50/50
30/30
Good job, will go for a similar way on the gymnastics tomorrow! Nice! B just looks like it just wants to be done. Will see if I can get to your numbers.
A. Power Snatch Primer: based off 67.5kg projected 1rm 9 Sets: * 1 Tempo Snatch Pull 1 Power Snatch Sets #1+2+3 – 60% of 1RM Power Snatch , Sets #4+5+6 – 65%, Sets #7+8+9 – 70% Tempo snatch pull = 3 secs from floor to knee, shrug with arms staying extended. Really liked this drill, and translated well into a nice power snatch. B. Power Snatch 5 Sets of 1 Set #1 – 74% of 1RM Power Snatch Set #2 – 77% Sets #3+4+5 – 80% Transfer from primer meant 80% felt pretty light! C. For Time: 75/50 Calorie Assault… Read more »
I have to try this Snatch drills! Also good job on the BMU progression!
Still a day behind:
Yesterday’s warmup!
EMOM 30
Deadlift 8x 120 kg ~65%
KB lunges 32 kg x16/16/16/12/12/12
Strict leg raises x8 @tempo
Shoot throughs x12/12/12/12/10/10
Plank hold 40 sec
Damn this was a really tough one!
After 4th round it became a bit of a mess.
Could one win the 8 week strength circle with this one? 😉