Gymnastic Skills & Drills
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Cast Swings x 5-6 reps
followed by . . .
Three sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 8-10 reps
followed by . . .
Three sets of:
Strict Ring Pull-Ups to sternum x 5-6 reps
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle-Ups x 10 reps
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Jerk Balance
x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 65-70% with a 3 second pause in the receiving position
C.
Four rounds for time of:
Row 500 meters
Toes to Bar x 15 reps
Wall Ball Shots x 10 reps
40-54:
20 lbs/14 lbs
55+: 20 lbs/10 lbs
D.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
JM Press x 6 reps
Rest as needed
Banded Pull-Downs x 30 reps
Rest as needed
Not feeling it today… I’ll try again on Friday.
Gymnastics: Complete
A. Complete
B. 225# for all
C. 14:11
D. Ran out of time. Will have to make this up.
Gymnastics and A done
B.110 for all, used blocks instead of bringing weight back down
C. 1 round with row, rat with bike .4 miles each time 14:38
D.done 15#, barbell
Skill: done
A: done
B: to 185
C: 15:24 (ttb slow today, rows avr 1:35)
D: still figuring out my limits here
Tate: 25# db
JM: 135#
A-done
B-all at 110#
Will return this evening for the rest.
Skill work done.
A. Done
B. Done 150
C. 14:36 UB but slow on the row.
D. Only 2 sets and don’t think I did the JM Press correct, will have it review it again.
Nice work staying UB Hoke!
AM – Aerobic Threahold work-5k run. 21:24
PM – gymnastic work done – thanks for the drills. Liked these.
A. Jerk work done.
B. 185 all sets
C. 14:06
D. Tate press 50#, JM press 155#(never tried those before), banded pull downs – done
Solid Art!
MU Transitions done. That Prone Upper Back thingy was rough.
A – Done. Empty bar and then 95#
B – All sets 175#
C – 13:22
D – Done.
Fantastic Mike, great time on Part C.
Thanks Nichole! I’m not too bad until a barbell gets over my head. 🙂
Gymnastics done
A. 35(3)/65(3)/65(3)/85-95-95#
B. 115-120-125-130(3)#
C. 13:38 Rx
Nice work on the metcon!
Thanks, Jean!! Nice work on the endurance workout!
YYYYYYEEEAAHHHH – great time on part C!!
Thanks Nichole 🙂
Yeah, great job Teesh! 🙂
THE TEAM IS BACK!
Cheryl and Al back to regular training. Well, Al is half back! Hehe?
Skills and Drills done.
A. Done
B. To 215
C. 13:53 rx T2B kill my time!
Wahoo!!!! Tell Al hi!!!
And great job on that conditioning portion Andy!
1st workout back at the box since the games, just been doing some trail runs and chilling. Good to be back!
GS&D Done
A. Jerk warmup/split press/split jerks/jerk balance all done with empty bar
B. BTN Jerk: 145-145-150-150-155-155#
C. 13:09 unbroken all movements and used 20# ball
D. Tate press 15#, JM Press 65-85-95#, banded pull down with purple band x 20-23 reps
Nice work CB. UB T2B! Great job.
Thanks Jean! Great job on your training too and dang, you are doing the endurance program too! You beast!
Cheryl, you are amazing!!! 🙂
Thanks Nichole! I was pretty happy with that time…considering it had rowing and wallballs in it and I was racing Andy, Kincaid and Ed…Andy has just a slight height advantage on me at 6Ê»6″! 😉
Anyway, I was starting to go a bit nuts not training for a couple weeks, but it was a nice break!
gym elements; (love these)
1) Done
2) done
3) ring to sternum:
need a lot of work on these only able to pull rings to chest ( boob line) 🙂 I am weak!
4) done
A1) 5 mins working on foot work
2) 63,68,73 (very weak in the presses -not my favorite.. LOL need more work for sure
3) 83×1,88×2
4) done
5) 105,110,120
6) EMOM 85×1,93×5
C) 15:30 Rxd
D) used 10lbs ,15lbs,20lbs
33bb,45bb,55lbs
purple thin band
Hope eveyone is healthy and happy!
Completed Tuesday’s programming. Overall not a great day of training as traveling yesterday caught up with me.
Mobility completed.
A)165#(5)
B1)Empty barbell. I found another weakness.
B2)105#(3)
B3)125#(3)
B4)145#(3)
C)1:17/1:40/1:58/2:13/2:11. The assault bike times were between :45 to :50 seconds. The ring dips were just plain awful.
D)Completed
Now to get a good night sleep and complete today’s programming tomorrow.
Hope you slept well last night Dean!
Got about 10 hours of sleep and feel so much better.
Mobility done. MU and pullup work.
A. Jerks work.
B. Split Jerks 155-165
C. 13:53
D. Done.
Stoked! First day back., Took it easy on the heel and made it through everything.
Nice Kincaid!
You and Andy in a dead tie…that was awesome!
Gymnastic skill done, interesting drills. I enjoy all of the drills that get included each day!
A. Complete
B. Kept this all really “light & skill based”, but from looking at other posts I think I should of went heavy, will remember for next time and do it better.
C. 13:35, good relaxed pace, fun little met con!
D. Not enough time left for this today.
Solid work Mike!!! Blazing fast 🙂
Gymnastics – done
A. split press 45/65/65
split jerk w pause 65/75/75
split jerk 95/95/95/
jerk balance 45/65/65
B. behind neck jerk 3 @ 115/3@ 125
C. 16:26
D. one set completed
GS&D DONE
A.. pretty much used 95# to 115# on all the jerks. This was fun!
B. 125,125,135,135,135,135
C.14:09
D. Done.
Solid Chris!
Gymnastic portion done really enjoyed
A. Did with 135 didn’t fully understand the appropriate weight oh well felt good
B. 185,205,215,225,235 for 2, 240×1 the in to ohs
C. Will do tomorrow too late in day
Gymnastic skill drill done, really liked!!
A. Done
B. 105/110/110/115/115
C. 15:57
D. 15# db, 35/45/45 barbell, liked bar pull down
Yay, awesome to hear Karen!!
Skipped due to Time-Cant wait to be back on regular training time!
Done-
B. #110 felt good
C.17:21-Nursing a rip from last week had to drop to some singles on T2B-
Felt Good! Confidence is back! YAY!
Do you use grips?