A.
Three sets of:
Muscle-Up Peek A Boo
x 1 rep + Muscle-Up x 1-3 rep(s)
Rest 60-90 seconds
Three sets of:
Handstand Leg Taps x 12 reps
Rest 60-90 seconds
One set of:
Hollow Body Complex x 10 reps
Complex: Tuck Sit Up + Leg Extension + Leg Extension + Hollow Body + V-Up
B.
Every 2 minutes, for 16 minutes, complete:
Front Squats x 2 reps @ 80-85% of 1-RM
C.
Every 2 minutes, for 6 minutes, complete:
High Hang Clean + Hang Clean @ 65-70% of 1-RM
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete:
Hang Clean + 2″ Below the knee Clean @ 70-80% of 1-RM
immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Clean Pulls x 2 reps @ 105% of 1-RM
D.
Four Sets of:
Barbell Glute Bridges x 8-10 reps
Rest as needed
Banded March
x 2:30 (step on and off of a 45 pound plate)
Rest as needed
Five sets for times of:
50 Meter Low Bar Prowler/Sled Push (Heavy)
100 Meter Forward Prowler/Sled Drag (Heavy)
Rest 2 minutes
A. Done – 2 MU per round, Complex was not fun, but I liked it!
B. Front Squats – 285#
C. 205# then 225# Pulls @ 295#
D. Didn’t have bands so I walked up and down stairs with 2 x 60# KB
Sled @ 225# for 2 rounds then 185# for the rest.
A: MUs Done, Taps did 60 second holds instead, HBC done
B: 3 x 240#
C:
135#/145#/145#
145#/2×155#/2×165#
3 x 215# (w/ straps)
D:
Glute bridges with 2 green bands anchored on 100# DBs
Banded march with 1.5 green bands
Sled work: done with low prowler an high prowler about 2:30 per set (alternated with partner. Was closer to 3 minutes rest)
A. Didn’t have much luck with the peek-a-boo into a muscle. Ended up doing them separately. Have only done shoulder taps, so leg taps were a bit of a challenge. Complex with the tuck sit-up were challenging as well.
B. Front Squats (goal was 160-170) 160/160/160/160/165/165/170/170
C. HH cleans (goal was 113-123) 115/120/125
Cleans below knee (goal was 123-140) 130/135/140/145/150
Clean Pulls (goal was 183) 185/185/185
Couldn’t do the sled pulls today, not enough time to complete before class – substituted a rowing and thruster WOD.
Had to modify a bunch as strained my quad the day before. Although improved front squats and cleans were not happening.
A. Worked on muscle ups for a while sets of 2 for about 10 sets
B, C. skipped squat and cleans
D. glute bridges with 165 and banded marches
2 sets with prowler and 3 sets with regular sled
B. 205 no misses
C. 115/120/125 then 105/115/120/120/125 (need to get better at pulling from below the knee)
Then 165
Bust week, challenge to get all work done (Love the sled work!!! not happy I had to skip)
Thanks Jenny, I’m going to try Whole foods this weekend. it’s tough to get there during the week. I’m working in Naples Florida. Not a bad assignment seeing I’m from Northern Michigan. Thanks for the advice.
A) 3 x 3 MU Peek a Boo Swings/HsLT felt really good today/hollow body complex 7/3
B) F.S. 8×2 all at 123#
C) (63)83-83-83 then 88-88-88-93-93 (messed up % on these, should have been heavier) then 113-123-123
D) Glute Bridge x 8 @ 83/103/113 Instead of Banded March I did some single leg deadlifts with 35# KB
145# for Sled work
A. Have not played on the rings much. Did hollow body to learn the movement. I know I am going to love this movement once I get it! Played with moving my hands on the handstand. Did the hollow body complex.
B.135X1 140 X 7
C. only have a 3 rep max hang so I did-105-110-115
into-110-115-120-120-125 only 1 rep at the high hang
did clean pulls way better form today.
d. Barbell Glute bridges done/did not do the Banded March
5 sets for time-took 26 min all together finished up with #175
A1. Peek-a-boo goes ok but I still can’t chain the mu’s with em, did 1 strict ea set
A2. Done, A3. Done, but it wasn’t pretty
B. 225
C1. 165,C2.190,C3.265
D1.Done 135 bb, D2. Done, no times just loaded so it was hard to start
Send over a video of you doing the muscle ups!
Uhhhh, how do I do that?lol
A. Done. Did 1 swing+1 peekaboo+1-2 muscle ups. Still catching too low.
B. 185#
C1. 130-140#
C2. 140-160#
C3. 210#
D. 155# BB Glute Bridges with back leaning on edge of bench.
Had to modify banded walks since we don’t have a typical rig. Used black band, looped it three times around thighs, and did step ups on a couple 45# plates.
Sled: only have E-sleds so we modified to 100m forward drag, 50m backward drag for time. Did drags outside on asphalt, 135# of plates on sled.
2:45, 3:05, 3:00, 3:07, 3:12
This was a long training session today!
Great work today Cheryl!!
A. Done. Liked the MU Tech work. Helped me take note of a couple points I need to tighten up. (Peek a boo +2). Taps Done, these felt good. Hollow Complex was a fun challenge. Enjoyed that.
B. 285 x 8 sets. (MU in between sets)
C. 205 then 225 (feeling more comfortable re-hook griping on the way down) then 285 for pulls.
D. Done (185 on bridges)
Then 280 sled push130ft/drag 260 ft. Avg time 2:52
A.1 unable to get MU worked on the peek a boos
A.2 Shoulder Taps unable to get leg taps will work on
A.3 Done
B. 185, 185,185,185, 195,195,195,195
C. 145,160, 160
160,165,170,175,180
D. Did the gluet bridges 95,115,135,135
No place to do the banded march
Prowler work
Low handle 125# 50m
Sled drag 125# 100m 2:11, 2:45,3:10, 3:19,4:25
A. Done. Worked on swings and keeping feet together. No Handstands do to wrist. Complex with Vee ups were mean!!!
B. 280 felt great.
C. Can’t clean with wrist so worked on pulls every 2 min building to 235 (105%).
D. Done. 175 Bridges felt good. Banded March gets difficult as time goes on.
E. 4 sets at 180-185. Fastest was 2:22, followed by a 2:34. Didn’t time them all…
A1) Just did a MU attempt every 60s. Went 3/3.
A2) Did shoulder taps.
A3) I found this complex challenging but awkward. Took some time to get the pattern down. I ended up having to break it up: 6 then 4.
B) 240 across all the whole 16m. Wow, very challenging.
C1) 150-155-160
C2) 170-175-180
C3) 240-240-240
D1 & D2) Done. Those Banded Marches though…jeebers!!
A. MU peekaboo only. Work on staying in hollow position. Handstand leg taps done. Hollow rock complex done (well that was fun)
B 145/145/145/148/148148/150/150 (last rep was grind)
C 100/105/110 then
C1 110/113/115/120/123 then
C2 158 across
D done (83/83/83/103) and done the.
Sled pull 100m with 165 and 15 cal on air dyne as prowler not available. Only times last three rounds – 3:30/3:30/3:09
I think my rear end will be killing g me by tomorrow night
Wonderful!
OK. so I’m a bit challenged. I am unfortunately working out of town for the next six weeks and the box I found only has a hour for open gym and my diet is extremely tough out of a hotel room. Any advice would be well received. A1) worked hard on the muscle ups but I was unable to land one. Sooo close. A2) shoulder taps – completed reps A3) done B) 135, 135, 135, 155, 175, 175, 185, 185 C) I did all three parts with 135. just working on the movement. I need a lot of practice. D)… Read more »
Are you near a whole foods?
I’ll look tomorrow. I haven’t seen one nor have I ever been to one. I’m currently in Naples Florida
Had to take a short trip to Cancun… used the gym there for knee rehab.
A. Did everything but the MU – worked out at home
B. F. Squat – 105# x 2 sets, 110# x 2 sets, 115# for 4 sets (up 10# from last week)
C. High hang clean + Hang clean – 75#, Hang clean + 2″ below the knee @ 85# then Clean Pulls @ 115#
D. no time – will do tomorrow.
A. Done
B. Back Squat 350/350/350/350/360/360/365/370 for Doubles
All Snatch work for C (cant front rack)
C1. 170/170/175
C2. 180/190/190/195/205
C3. 265 across
D. Done/ 275 sled about 3 min average
Made some adjustments due to location & weather…
A. Subbed bar muscle ups, remainder completed
B. 205# front squats, 145# High hang + hang, 165# hang & 2″ below knee (this felt good today!), 235# clean pulls
My clean session felt very smooth & strong today
D. 4 sets of GHD & weighted walk (100# sand bag) for 60m
then,
5 rounds of:
1/2 mile assault bike
20 med ball over the shoulders, 50#
14:54
A. Done with Swing+2MU and no leg taps (wrist)
B. 155
C1. 100-105-110
C2. 115
C3. 165
D. 3 Rds banded march and glute bridges
Sled pulls @70# between 6-7 min each (50m backward, 100m forward)
Question: Do we count the weight of the sled or just the plates we add to it?
How much weight are you using for glute bridges? Nice job today!!!
Thanks! I used 85 which seemed like plenty when combined with the marching.
Yeah that’s what I started with too. Thank you!!