Workout of the Day
A.
Three sets for times:
21 Handstand Push-Ups
Rest 60 seconds
B.
Six sets of:
Hang Cleans x 3 reps
Rest as needed
Build in weight each set.
C.
Three rounds for time of:
7 Muscle-Ups
21 Wall Ball Shots
online pharmacy albuterol for sale no prescription pharmacy
A. 1:16/ 2:41/ 3:12. Still working on getting the Kip down. Getting better!
B. 185/ 205/ 215/ 225/ 235/ 245. All split cleans. Felt good today.
C. 4:58. MU 7/ 5-2/ 4-3, wallballs unbroken.
A. :30, :48, 1:38
sets were 21, 15-6, 7-4-4-3-2-1 first two rounds felt Awesome! 3rd round was a bit of a joke, I was smashed by then.
B. 225, 230, 235, 240, 245, 250
No misses, all were hang power cleans
C. 3:57
Muscle Ups: 7, 7, 4-3
Wall Ball: 21, 21, 21
(I wish this workout was in Regionals!)
A. 0:34, 1:11, 2:04
These are getting much better sets were 21, 15-3-3, 7-3-3-2-3-2-1
B. 205, 215, 225, 235, 240, 245
All were done as Hang Power Cleans.
C. 5:22
Muscle ups broke down during third round, 7, 5-2, 3,1,1,1,1. The singles also included two misses.
A. 1:08, 2:10, 2:10
B. 175,185,195,205,215,225(F3)
C. 4:57
you are all beasts. thanks for posting
Oh yea, 240×3 was a PR from a single at 230 (set 5 months ago)
I believe that should say. Paul z is a beast… Thanks for making a 100lb db for the gym.
Awesome week this week cj!!
A) :33 , 1:02 , 2:02. Gotta get Better at those!!
B) 165, 195, 205, 215, 230, 240
C) 7:02. Muscle ups were hard for me today. I was catching way too deep and having to work hard to press out.
Oh well…..still moved well. I love this stuff!!
Paul Z is a freak, but he leaves his equipment out!!!
A. 28s-1:31-3:00 This got ugly in a hurry. The good thing that came out of this is that I learned how to ‘long kip’ the HSPU. first set unbroken, then 7-7-5-2, then 7-4-3-4-3. Was gonna try 7-7-7 but felt good on that first set. Stubbornness. “know your engine” B. 205-215-225-235-255-265PR? Felt very good here! Form was very tight. the first 2 reps of 265 were a bit wide but tightened it up on the last rep (footage on FB) I think I’ll be able to get more next time 🙂 C. 5:20 Muscle-ups: 7/ 4-3 / 5-2 Wallball: unbroken Felt… Read more »
A.)
27s – 33s – 1:10
First set unbroken,second set (18+3) and last set (11+4+3+3)
B.) I built up to 135 lbs and just worked on that weight in six sets since it is so close to my max and I felt I needed to workon technique as well. Felt good today!
C.) 9:33
MU: 5+2,2+1+1+1+1+1, all singlets
WB were not so good today I struggled a lot but I used a heavier ball (8kg). Had to break them up…
I really really need to work the handstand push ups… Its tougher being a bigger girl 🙂 But have got better in the past few weeks of doing invictus with my Cfm buds…..
Today each round def got harder and harder 🙂 But I’m happy cuz then I’ll get stronger tomorrow
A) 1) 1:55
2)2:32
3)3:06
B)
1) 123
2) 133
3) 143
4) 153
5) 163
6) 173
Will do C later
A.) 1:02 1:32 1:45. Worked in unbroken sets of 7. Seemed to work well for me. Not stellar like the lil guys but much improvement from last year.
B.) 185 205 225 felt thumb pop so did last 3 @ 185. Need to take it easier in rack position.
C.) 5:05 mu 7, 5-2, 7. WB unbroken. Felt solid.
Definite needed rest day comin up. Get some!!!
Thanks again CJ this is truly amazing.
SOLID work Paul. I may steal What you did for part A. 😉