A.
40-54
Five sets of:
Jump to Rings + 4 Strict Ring Dips
Rest 2 minutes
55+
Five sets of:
Jump to Rings + 2 Strict Ring Dips
Rest 2 minutes
………….
For max reps:
60 seconds Strict Handstand Push-Ups
and then . . .
Four sets of:
33% of Max Strict Handstand Push-Ups
Rest 60 seconds
40-49: As above
50-59: Strict Handstand Push-Ups to 2″ riser
60+:
Strict Handstand Push-Ups to 4″ riser
…………
40-49
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps to 4″/2″ deficit @ 50A1
Rest 2 minutes
50+
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps @ 50A1
Rest 2 minutes
40-49
Every minute, on the minute, for 8 minutes:
Minute 1 – Rope Climb x 1 ascent
Minute 2 – Legless Rope Climb x 1 ascent
50+
Every minute, on the minute, for 8 minutes:
Rope Climb x 1 ascent
B.
Every minute, on the minute, for 4 minutes:
Muscle Clean + Front Squat + Sotts Press + High-Hang Squat Clean + Mid-Thigh Squat Clean
and then . . .
Every 90 seconds, for 6 minutes (4 sets):
Tall Cleans x 2 reps
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean x 2 reps @ 75+% (use blocks)
C.
Every 2 minutes, for 6 minutes, complete:
Clean Pull x 3 reps
Set 1 – 90% of 1-RM
Set 2 – 95% of 1-RM
Set 3 – 100% of 1-RM
D.
Four sets of:
Single Leg Deadlift x 6-8 reps per leg @ 3111
Rest 60 seconds
GHD Sit Ups x 12 reps
Rest 60 seconds
Bent-Over Supinated Grip Barbell Rows x 8 reps @ 3111
Rest 60 seconds
A. Dips – 2 strict done; 21 SHSPU, 7/7/7/7, Negatives – 5/5/5, Rope climbs – 8 felt good on both of these skills
B. Complex – thought this was just with a barbell, Tall cleans 65/75/85/90, Mid-thigh 130/130/135/135/140/145
C. Clean Pulls – 155/160/160 didn’t go as heavy on this last set; never feel that fluid on these and yet I know I can clean these weights.
D. SLDL – 95 lb., GHD’s – 12, BB Rows 35 lb.
A. Dipsx4, 30 SHSPU, 10, 10, 10, 4″ deficit kip up
Ropes done
B. Complex 75# (sotts were terrible for me)
Tall Cl 135
Hang Clean x2…195, 205, 205, 215, 220, 225
C. Done, L hammie on fire single leg dl! 95#
A. Jumping MU into 4 dips
13 SHSPU, then 4,4,4,4 no riser
Negatives to a 4″ deficit – did not push back up, just dropped and kicked back up each rep.
1 legless rope climb each min.
B. Complex done, Tall cleans done, Cleans 155 all sets without blocks
C. missed this part.
D. Done except for single leg deadlift
only did a portion as I am still nursing my ankle
A. 5 sets of 4 strict ring dips completed
A2 completed all handstands from a pike position, didnt want to kick up or come down on my left ankle
A3 completed all rope climbs legless
B skipped
C skipped
D four sets single leg deadlift right leg only
GHD @ 15 reps
bent over supinated skipped
row 5000 meters time 21:18
A – Strict MU to 4 strict ring dips.
20 strict HSPUs. 7/7/7/7 (last set 5-2).
Deficits done. Thought these were great. Never done them before. Challenging.
Rope climbs done.
B – 65# complex. 95-115# tall cleans. Mid-thigh Cleans – 175/175/180/185/190/195
C – Clean pulls – 225/240/250
D – out of time. Had to coach kids basketball. Gotta coach tomorrow night too so Wednesday will be off day.
Mobilized shoulders, left shoulder been bugging me this past week. A. Jump to Rings + 4 Strict Ring Dips – 5 sets done 18 Strict HSPU; 6Ê»s – 4 sets done (shoulder holding me back on these) 2″ deficit strict tempo hspu @ 50A1 x 5 reps – 3 sets done (these were challenging) 8 min EMOM of rope Climbs – done B. Empty barbell warm-up done Tall Cleans 85-95-105-115# done Mid-Thigh Cleans 135-145# – only had time for 2 sets as needed to run to appt. Left knee kind of unhappy too, so just as well I ran out… Read more »
A. worked on RD w/band. Still struggle with these at the bottom position with shoulder.
SHSPU with 2 Abmats. 18 then 6 x 4 then negatives to one abmat, rope climbs done
B. BB then 65/75/85 then 125 x 6
C. 155/165/175
D. Done 65/75/85/95 Dl x 6reps / 12 GHD x 4 sets/ 65/75/85/95 x 8 reps
Shoulder warm up and stretches then 12 YTWLs
A. Strict Ring Dips: done
SHSPUs 60 second max 15 (1 abmat 50.y.o)
4×5 SHSPUs
5×5 Negatives 5 seconds down, kipped up
8 rope climbs
B.Cleans warmup with 45# bar (muscle,sotts etc)
Tall cleans up to 115#
Mid thigh from blocks 155/160/165/170/170/175#
C. 195/205/215
D. SDLs and Rows at 135# 8s
A. false grip MU from knees- 4 sets of 4 (dips hurt my shoulder so that is why I did these) Max reps of strict HSPU- 18 6/6/6 3 sets of 5 SHPU with a 2 inch deficit – @ 50A1 I did these with a 5 sec count down explode up hold for 1 second then repeated. I hope that was right. Rope climb and legless rope climbs – done’ B1 EMOM- with the bar Tall cleans- 80/90/90/ 90 Mid thigh clean- 100/110/120/130/140/ 145 … tried 150 but failed. Next time maybe. D. SLDL with 35# dumb bell Bent… Read more »
A1 MU+4 strict dips
A2 15
A3 5/5/5/5
A4 5 Negatives done with Kip
A5 rope climbs done – Forearms sufficiently taxed
B1 Complex done
B2 185/185/195/205
B3 215/225/225/225/235/235
C. 265/275/285
D. Done -DL @ 125, GHDSU w14# Ball, Rows @ 145
A. 5:00 Emom of6 strict stationary dips, 14 strict hspu, 4×4 shspu, 3x5neg def. hspu, 8:00 Emom of 6 alternating side close grip pull-ups
B. Parts 1&2 with the bar, 6×2 mid thigh clean(straps, no blocks)
C. Pulls @225,235,250
D. SLD x8@135, 8,8,8,6@135 on rev grip rows
Lets just say-Hard day-Hard to focus- frazzled form yesterday. Just a day.
Did strict dips with feet on the bench for full depth of motion
7 Reps 2 ab mats-couldn’t get the depth on the mat and plate today
Did negatives-Learned to control on the way down
Rope climbs not so lucky today did only 4 some almost to the top.
Tall cleans #45 bar
Clean pulls with a coach that was there- need to explode more
Did 3 rounds of D-Ran out of time.
Looking for a better day tomorrow
Tomorrow is another day : )
A. Done
A2. 26 then… 9, 9, 9, 9. Unbroken!
A3. Had no assist so: 3 strict then 2 kipping X3
A4. Done
B. 4 sets @ 95#
B2. 4X2 @ 155#
B3. 6X2 @ 215#
C. 1. 255 2. 275 3. 305#
D. Done @ 115# SLDL, 135# SGBOR
A. jump to dips- done
35 HSPU then 12/12/12/12 broke up last 2 sets
5 negs w 4″ def x 5
rope climpes/legless – done
B-D. Ran out of time – hope to go back tonight
Stretched out.
A. Jump to dips- felt solid.
6 HSPU then 2(33%) used 25#plate.
5 set’s of negative HSPU 25# plate defecit. Good one. Could really feel it working. Definitely needed a partner to help up.
8 rope climbs. First time I’ve ever done legless. Was stoked to get about 8-9 feet up til grip would scare me. :p
B. Complex done, tall cleans @95, off blocks @165.
C. 3 sets of pulls @235
D. 4 sets of DL, bent over row and GHD situps done.
Fun day. Enjoyed trying new stuff.
A. MU to dips
16 sHSPU, then 4 sets of 5 (2″ riser)
Rope climbs done, trying to get 2 pulls (15′) consistently
B. Empty BB, then hc complex 155-175, 185f
C. 205/215/225
D. Skipped, did 4x500m row @ 1:50, 2mins rest
A. Done – did a MU then 3 dips, 2 strict HSPU, then sets of 5 with one abmat, deficits done.
Rope climb EMOM done.
B. Complex with barbell. Sotts press hurts. Cleans from blocks: 115, 115, 120, 125, 125, 130. Love working from the blocks. Each week is better.
C. 135, 145, 155
D. skipped single leg deadlifts (hurts knees) GHD/BOR done.
What a fun day of training. I loved the mix of gymnastics and skill work. 🙂
Yeah, I thought it was a good mix today.
A. dips done, hspu just 2/min for 6 minutes then 4 to finish off (shoulder was feeling funky and it took a while to warm up to these), negatives done, rope climbs done to 13′
B. tall cleans at 65, 75, 85, 95 then 155, 162.5, 170, 177.5, 185, 192.5 (power up to 185 then last two full cleans)
c. 225, 235, 245
d. DL w/2 35# kbs, and rows with 125#
A) 5 sets Jump to rings + 4 strict ring dips…really good today A 2&3) sHSPU 3 (feeling dips for sure) then 1-1-1-1 then negatives at deficit 25# plates…liked that I could really feel my triceps on these…the last couple inches need more control A4) Rope Climb/Legless RC Done B) Empty bar for complex then tall cleans @ 65# then mid-thigh cleans x 2 up to 98# *struggled today..knees are really tender C) Clean pulls @ 1113-123-128 *again, challenging because of tender knees D) SLDL with single KB in opposing hand (sets of 6 @ 44#); GHD sit-up done; Supine… Read more »
A. 3 sets of 3 jump to rings with dip hold, no dips as this is painful
MU work, false grip there… Non false still working
3 sets of 5 negative hspu, no deficit…too much on shoulder
Rope climb, only 1 full leg less, 3 were 1/2 way
B.tall cleans 85/95/95/105
Then all mid thigh cleans at 150…my legs did not want to jump…tired from yesterday’s front squats I guess
C. 180/190/200
D. 55# on sldl/55-65-65-65 bb row
Hope your shoulder feels better Karen. Have you been working on opening your pecs?
Yes I stretch those every day