Workout of the Day
A.
Three sets of:
Muscle-Ups x 2-4 reps with a 2 seconds pause at the top
Hanstand Wall Runs x 20 reps
L-Sit x 8 reps + 10 second hold
B.
40-49
For time:
60 Double-Unders
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chest-to-Bar Pull-Ups
60 Double-Unders
50-54
For time:
60 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
60 Double-Unders
55+
For time:
60 Double-Unders
30 Chin-Over-the-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chin-Over-the-Bar Pull-Ups
60 Double-Unders
Rest 5 minutes and then . . .
40-54:
For time:
Three rounds for time of:
Row 500 Meters
15 Hang Squat Cleans (95/65 lbs)
55+
For time:
Three rounds for time of:
Row 500 Meters
15 Hang Squat Cleans (65/45 lbs)
C.
Take 10 minutes to do passive stretching. Some examples would be:
– Hamstring Stretch
– Hip + Hamstring Stretch
A. Done
B. 16:30 – C3B slow me down. Can’t chain them together.
DU – seem to get better
Burpees over the box jump – too slow
Lot’s of work to get the right flow.
A. Done
B.11:24
A. Done
B. 11.50. Pull ups not c2b
C. 15.34 Rx. Row hurt
B. 11:35
Got in this afternoon after a long drive…
A. Done w/2 MUs
B. 10:22 & 11:45
A. Done, but not close to MU yet. Chest to rings and dips are fine, but can’t get to transition.
B. 12:25
C. 13:09
A did MU x 4,4 & 3. Third set swing wasn’t quite right. I have a tendency to kip my feet at top so makes for a harder catch. Will post a video next time we do them. Only did 5sec hold after the L sits.
B did this in 8:35 then died for the next part and only did row/ h squat clean in 13:35. No stamina there.
After this tried some close grip ohs (light) which was difficult.
Taking ur advice Nicole and doing more stability/ mobility for oh position. Thanks.
A. Done – was able to link 2 MU together today, working those drills this week helped. Thank you!
B. 10:58 then 11:54
C. Done
Fantastic work Elissa!
A. Done *scale MU w/ jumping bar MU
B. 8:17/11:20
C. Done
Ooops, did not do MU- worked swing and transition…I have some work to do with the MU, C2B and T2B…definite goats! I do feel confident that with this program I will be able to do before 2016 (I am close with all and with the C2B/T2B I can do but begin to falter after approx 10 reps).
Yes!!!
A) Done
B1) 11:14 (1st set Pull-ups C2B, 2nd set of pull-ups kip to chin).
B2) 15:22
C) Done
A) done
B) 11:05 (dbl unders slow me up)
15:20 ( was not physically or mentally commited to this part and it shows)
C) skip- no time
Back from camping for week. Wake boarding and inner tubing were may workouts everyday.
Did DL Snatch Halt and HH Snatch from yesterday.
Up to 165, felt pretty good.
Did Cascade Games Qualifer:
6 PU
9 Burpee over bar
12 S2O #115
176 reps-will need to repeat and improve on Monday.
Love love love wake boarding!
A:done
A1:Did every 2 min 3 tuch and Go power cleans at 225 for 14 min.
B:9:58
C:12:10
Doble Log: Yesterday: Mobility and Activation done. The Hip circles felt a bit tedious. I did prescribed reps both ways. Then 3x Sotts Press with 15, 20, 25Kg. A) EMOM 2′ x 8 Used 50Kg. Failed 2 reps so did a ninth set. I’m assuming anything that doesn’t say Power is the full squat version of the lift. Am I right? B) EMOM 3′ x 5 Back Squat (High Bar) with 100Kg C) 3X Push Press x 7 reps with 50, 55 and 60Kg D) 6X: Assault Bike 20 Calories 15 Push Ups Subbed the Bike for 300m runs Times:… Read more »
A. Decided to skip it; wrist has been a bit sore and I didn’t feel like worsening it.
B: 13:38 – Fun workout! wish I knew how to kip; strict pull-ups are s-l-o-w, LOL.
C: Worked on my clean form with an unloaded bar, instead.
A. Done. 4 regular grip MU per round, trying to get away from the false grip. 5 reps of 10 sec L-sit holds, think I read this wrong.
B. 8:59 Thought I was done when Litsa asked if I was on the 5 min rest, found out there was a second part to this. So, 6 min rest/scramble to get bar and rower setup then 13:50.
C. Done.
a. used RX Smart Rings; 2/2/1&1; L-sit/managed 5 sec hold after reps
b. scaled reps to 30/15/30/15/30; 9:58…struggled with front rack hand position coupled with barbell cycling for these/finally took shape 2/3rd set-14:10
A. Done 3UB MU
B. 11:46 & 12:26 subbed 400m run
C. Done
Our gym was closed today, so went to another local gym to work with an Oly coach.
Snatch DL + hang snatch: 65# 4×2, 75# 3×3, 85# 2×2, 90# 1×4
Clean DL + PC: 85# 4×2, 95# 3×3, 105# 2×2, 110# 1×4
FS: 105# 5×5, 125# 2×4, 145# 3×3, 165# 1×4
Struggling with the second pull and the shrug in my clean. Nichole, can I send you a video for your critique? 🙂
Absolutely! Send them over to nichole@invictusathlete.com
Will do, thanks! 🙂