A.
Three sets of:
Muscle-Ups x Max Reps in 60 seconds
Rest 3 minutes
B.
Five sets of:
Tempo Front Squat x 1 rep @ 3111 + Front Squat
Rest 2-3 minutes
C.
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean Lift-Off x 3 reps + Clean @ 65-85%
D.
Five sets for times of:
50 Meter Low Bar Prowler/Sled Push (Heavy but shouldn’t stop)
100 Meter Forward Prowler/Sled Drag (Heavy and may stop 1-2 times)
Rest the amount of time it takes you to complete the 150 meters
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B. 135/145/155/165/175/185
C. 115/120/125/130/135/140/145F
A. Decided to work on HS walk today rather than MU’s. Doing a Partner Comp in 3 weeks and need to be able to walk 20’without a break, Have been working on this skill for quite some time and 10′ is a good day for me. Made it about 19 feet today on one of my tries. Also worked on HS push-ups with a deficit. Did a few with a 5″ deficit. Happy with how much I have improved on these in the last 4 months. B. 135/145/150/155/160 C. 115/125/135/145(f)/145/135 D. sled push – worked up to 150lb. on the… Read more »
A. Did gymnastics class Dips, MU transitions seated from ground and 10 min EMOM 2 MUs
B. 225/235/245/245/245
C. 135# to 175#
D. 3 rounds of 3:30 with 135# loaded 2 rounds of 3:00 with 90# loaded on a westside butcher sled.
A. worked on muscle ups for 15 minutes. a few singles, then a set of 3, then a bunch of sets of 2
B. 100, 102, 104, 106, 108 on front squats
C. 155, 165, 175, 185, 195, 205 (cleans felt good even though have not done them in almost a month)
Skipped D as gonna work out Thursday, Friday and Saturday this week
A. 12, 10, 9
B. All sets @ 295#
C. All sets @ 245#
D. Blizzard in Winnipeg today and the road was very slippery. Sled had 205# and I pulled for 400m, but had no traction for pushing!
Did the 12 Day of Christmas with someone following the comp blog. Changed to 1 MU at the beginning and 4 GHD sit-ups. Used 95#. 53# kb. Was finally able to kip my dip out of my MU – I’ve been trying to do this for a year 🙂
Awesome to hear Elissa!
A) Skipped today
B) All sets at 125#
C) Stayed at 95# for all
D) Raining: 3:30-3:22-3:32-3:40
A – 10/10/10 (each set went 6/2/2; burned out faster than I would have liked. Could feel arms tiring and I started pulling harder in response. Bad move. Need to get back to technique work on this.) B – All sets at 225. Felt fine. C – Really like this combo. Helps fight early pull on the clean, which I need. 165-215#. D – 135# on sled, which was plenty. Pushes were nasty – I swear our sleds don’t slide in the parking lot for sh!t. The screeching noise is awful. Each set between 2:15-2:45 except the last one, where… Read more »
A) 3,3,3
B) press
c) 145,165,175,185,190,195
D) sleds with teens
Tried banded MU
115-135-140-1450150
115-115-115-115-125-125
Rained out so rowed 25 cal x3 60 second rest
Doing an experiment for a friend.
Did some rope climbs
Working on gymnastics for NorCal Masters.
A. 8, 8, 9.
B. 235, 245, 255, 260, 265
C. Wrist really hurt in clean position so skipped it.
D. 5 sets all sub 2 minutes.
Extra energy so did 4 rounds of
25 cal row and 25 GHD.
I am not sure I did any of this workout correctly with the exception of he MU’s. 🙁
A. 4/4/3
B. Totally did this wrong- Loaded the bar with 150# and did all sets at that weight.
C. 110/115/120/125/125/125
D. It was raining hard so I had to do these sled pushes inside. I had to keep doing laps and turning the sled around. I don’t really know if I did them correct but I got a good workout and my legs were toast when I finished! It took me a total of 16:48 to complete.
This made me laugh. Good job!
Sounds good to me Tracy! : )
A. I lost muscle ups about 6 weeks ago and have not been able to do any. So tonight I just practiced and got them back. Yay. And linked two together – PR for me!!!!
B. 133/143/150/155/160
C 113/118/123/128/133/135
D. Dang. No prowler or low sled. Subbed 25 cal on air dyne for prowler push. 160# total sled weight. All times approximate 5:00/4:30/4:38/4:53/4:50.
Wahoo, fantastic Jenny!!!!!
A. 9-9-5. Experimented with different opening sets; first set started with five unbroken. Second set started with seven unbroken. Third set went four unbroken. The middle set felt the best
Awesome Cheryl!!!!
A.3/3/3
B.245/265/275/275/285
C. Did Snatch lift-off+Snatch 165/170/175/185/196/210
D.Yup, these sucked…4th&5th got easier cause it started raining!!! Bwahaha ?
I did 12 Days of Christmas since it was programmed for our members yesterday. So today I did yesterday’s workout. Mobility – done Ring shoulder stretch was a good one. A. First time doing Barski snatch. I think I will throw this into my warm-up for the snatch more often. Being ‘forced’ to hold on to the bar was good for me. I surprised myself in that I was able to work up to 100 lb. B. Wow those ‘front leaning rest on rings’ were challenging to hold for a minute. That last 30s was definitely tough. Did butterfly pull-ups… Read more »
A. 17(ub/pr)10,10
B. Up to 255
C. Up to 215
D. Short on time, did alt. met. Con. WB and PC
Congratulations on the muscle up PR. 17 UB, that’s incredible.
Thank you Brent. I appreciate that. Solid work yourself. Thanks for being the early morning pace setter.
Awesome job Al! That is great!!!!
Thanks Nichole. Great programming this cycle. I hope that your Holidays are fantastic.
A. 5, 5, 5 (at least I’m consistent 🙂 – then practiced some singles catching in a better position and working on my second swing.. I lose it after the 3rd. B. 115#, 120#, 125#, 125#, 125#, 125# C. Clean Lift-offs: 95#, 100#, 100#, 105#, 105#, 105# D. No sleds or prowlers so I thought… hmmm what should I do? So, I decided to do the 12 Days of Christmas since we are traveling back to the U.S. tomorrow – (happy, happy). So, after counting how many MU I would be doing in one day, I adjusted it: 1. 1… Read more »
A. 0,0,0. don’t understand I have done before but something is off
B. 185#,195#,205#,215#,225#
C. 155#,175#,195#,200#,200#,200#
D. Only had time for 3rds. 3:50, 2:40, 3:40 all with 135# . No traction with shoes today.
Your pulling just may be tired from all the pull ups from yesterday.
Yes I’m sure all the ctb might have affected it some but it is has been off for a while. Technique is off.
Muscle ups- 6/6/6 a little tentative after an rc injury during ring dips in July. Oddly I find mu’s a bit gentler to the shoulder than ring dios are. Tempo FS 185/205/225/245/265. Hoping I did this correctly. Every set had 1 fs tempo controlled at 3111 and a second squat tempo at athletes discretion? Clean lift offs x3+1 full clean x 6 eomom. 135/155/175/195/215/215. Good drill. New to me. ” Sled” push 50 m x 5 worked to about 8 rep. We don’t have a proper sled so we push a 20″ box plus 90 lbs on AstroTurf. No pulling… Read more »
You may be landing higher on the rings then when you do ring dips, avoiding that super protracted shoulder position.
Correct for the FS!
Makes sense, Thanks Nichole.