A.
Spend 3-5 minutes working on bar muscle-up technique.
and then . . .
Every minute, on the minute, for 10 minutes, complete:
Minute 1 – Muscle-Ups x 2-6 reps
Minute 2 – 20-30′ Handstand Walk
If you do not have bar muscle-ups or handstand walks, then . . .
Every minute, on the minute, for 10 minutes, complete:
Minute 1 – Jumping Muscle-Ups x 2-6 reps
Minute 2 – Handstand Walk with assistance x 15′
B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Power Snatch + Hang Snatch + Overhead Squat
Build to the heaviest weight possible, keeping the complex unbroken.
C.
A.
Three rounds for time of:
Power Snatch x 10 reps
Box Jumps x 20 reps
Rest exactly 5 minutes, and then…
B.
Three rounds for time of:
Shoulder to Overhead x 15 reps
Toes to Bar x 15 reps
Rest exactly 5 minutes, and then…
C.
Three rounds for time of:
Deadlift x 25 reps
Pull-Ups x 15 reps
40-54
135/95 lbs; 24″/20″
55-59
95/65 lbs; 24″/20″; step ups are allowed
60+
85/55 lbs; 24″/20″; step ups are allowed
A. 2 Bar MY; HS walk practice
B. 85; 90; 95; 95; 100 subbed another hang snatch for OHS due to wrist injury
C1. 7:38
C2. 5:56
C3: 7:07
really disappointed with my pull-ups. Grrr – Gotta work on hanging on longer.
A. 6 bar mu; 30′ HS walks
B. 105-115-125-130-135#
C1. 4:29
C2. 3:59 (ripped on left hand on 2nd set t2b ?)
C3. 4:26 (subbed pull-ups with hand release push-ups because of rip)
Left shoulder really sore today, made the snatches and shoulder to overhead a lot more difficult than they should have been.
A. 4’s, 25’…
B. 155, 165, 175, 175, 180f, 180
C1. 4:31
C2. 4:10
C3. 4:50. Grip!!
Great work Matt.
A. Done with jumping bar muscle ups and HSW
B. 83/88/93/98/103
C1 6:47
C2 7:36
C3. 6:19
B. Up to 145
A. 7:12
B 9:21 ( i have so much touble with t2b)
C. Skipped because of sore back from yesterday (did w. Pullups instead)
How is your back feeling today?
Thanks for asking Nicole! I think i did the right thing. My back is ok. I did the workout today without any problem.
Good to hear!
Just been doing short conditioning sessions plus light weights this past week. Gave the shoulders, lower back and arms some much needed time for extra recovery. I have not winched nor cried aloud … but sure felt like it during some moments (signs of adrenal fatigue?). I knew in my heart and body that I made the right decision to deload, on Monday eve. Still had to fight off some demons during the week seeing the workouts and everybody’s numbers. Hope to be back on the program coming Monday. Mahalo – One Love – onward and upwards – Stoked for… Read more »
Good call Dutch!
https://goo.gl/gFHJNY&oqicj
https://goo.gl/o2sCBP&rumi
A) 5 J Bar MU’s/rd. and HS Walks to the wall 3-4/rd. 4-5m
B) Up to 83; failed 88
C) 75# 8:04; 75# 6:04; 95# 6:18 (25-9/6, 25-9/6, 17/8-7/5/3)
*My shoulders are tired…was hard to wash my hair 😉
https://goo.gl/7BfVPQ&iparj
A. Half way through this EMON I accidentally knocked over an open gallon of paint. I spent the next hour trying to clean it up.
B. Up to 165
C. 6:33, 5:00, 5:42
Have a nice weekend all!
lol oh no Al!!
https://goo.gl/iu66Cz&ahefy
Oh man! I could totally see myself do something like that!!!!
It was a mess. Nice job on Nor Cal. I haven’t seen results but I bet you did great.
Oh that wasn’t me! I think you’re thinking of the other Cheryl!
Yep. My bad. I’m delirious half the time.
https://goo.gl/BW3qdV&uryma
https://goo.gl/g3ggwm&jrufa
https://goo.gl/qpqPjZ&xjro
https://goo.gl/UEEWdU&ugab
https://goo.gl/kwZM8W&ipogo
C. 7:45, 7:40, 7:00
Then girls against guys 6,000 meter row, teams of 3.
Will try and get A. and B. in tomorrow.
Sounds fun!
I hope the girls won 😉
NO. We think they cheated ;p
A. Jumping bar MU/HS walks so much better all UB
B. worked to 95
3a & b 85# c = 95#
7:50/6:50/7:14
Wahoo!!! That is awesome to hear Litsa!
https://goo.gl/akj1a8&ydapy
https://goo.gl/D83qg9&gysa
A. Done BMU work, 5×3 MU, 5x30ft+ HSW
B. 135, 145, 155, 165, 175#
C. 7:51, 4:43, 4:39
This was twice as bad as yesterday lol!
Have a great weekend all!
A. Did 3 BMUs & 30′ HS walk per round. Felt good.
B. 105/105/110/115/120#
C. 5:57, 5:03, 4:56 Rx (95#); holy forearms!
Good day but tough. Thanks and enjoy the rest of the weekend everyone!
Wow! So fast! Great work!
Thank you Litsa 🙂
https://goo.gl/4LSaug&urymu
https://goo.gl/gthbpt&zekj
https://goo.gl/UE5go8&uxyf
A. Bar MU 3/2/2/2/3, HS walks all approx. 30′
B. 95-125
C1. 7:23
C2. 7:37
C3. 5:49 Forearms toast.
All @135. Good session with the comp team.
A. Did ring MU every 2 mins for 10: 3-3-3-3-4 skipped hsw practice
B. 80-85-90-90-95
C. 6:32 – 5:13 – 5:50 (95#)
holy grip in the last couplet!
I was actually looking forward to the last couplet – oh 95# deadlift wil be a treat compared to this other nonsense. I actually think that was the worse one!!! Grip and forearms were smoked.
https://goo.gl/Ri6Wp1&pufez
https://goo.gl/CixFK2&apuhj
A. Only did 4 sets and not exactly EMOM. 4 bar MU and 20-25 ft unbroken HSW. Think this is the first time I’ve been that consistent on my HSW for that distance, felt good. B. My shoulder didn’t like the bar MU, warming up with pass through was a little painful. Only did 4 set here also and did not try to push the weight. C. 31:13 total time at 105#, did not keep track of my individual times. Legs were tired today (actually almost everyday) failed the very first box jump, so glad the gym got those new… Read more »
Great job on the HSW!
Worked out with the class today, trying to get appointment to get cortisone shot to help bring down swelling, hoping that might relive the neck and headache pain after each workout
Not good. Feel better
Not feeling a hundy today, so decided to go supermarket and get bacon and eggs with avocado for breakfast. Will do ur guys saturday workout(our sunday) on monday.
A. COS and Jumpimg BMU for warm-up.
Then EMOM of 4 BMU then 30′ HSW. Both felt smooth and consistent.
B. 135/145/155/165/175
C1 8:47. Tired legs. 🙂
C2 7:03 STO felt good. 1st 2 sets UB 3rd 10/5, T2B not UB
C3 6:18 just worked thru a tired grip
With more snow arriving I’m having the kids shovel the driveway before their basketball games. Enjoy the weekend
Hahaha I am sure the kids love that plan lol!
A. gymnastic bodies work
B. 115, 122.5, 130, 137.5, 145
C1. 10:40 (power snatches are slow for me at that weight)
C2. 9:05 (S20 still not able to cycle too quickly, but was still able to keep doing sets of 5)
C3. 5:39 (my grip was shot at this point, but was able to keep moving through both movements)
A. BMU 4/4/4/7 + HSW with assistance
B. 145/155/175/185/195f (couldn’t catch the HS @ 195#)
C1. 6:19 @ 135# (PS singles)
C2. 5:33 @ 135# (15/8-7/6-4-5 STOH felt heavy, 15/10-5/6-9-singles T2B)
C3. 6:25 @ 135# (small sets of pull-ups from 8 down to singles)
wow … what a day! Now all out recovery!