A.
Three sets of:
Muscle Ups x Max Reps
Rest 2 minutes
and then . . .
Five sets of:
Muscle Ups x 40% of Max Reps
Rest 60 seconds
If you do not have muscle ups then . . .
Three sets of:
Peek-A-Boo Swing
x 3-5 swings
Rest 30 seconds
Low Ring Transition x 3-5 reps
Rest 30 seconds
and then . . .
Five sets of:
Jumping Muscle Ups x 3-5 reps
Rest 60 seconds
B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Power Clean x 2 reps + Hang Clean + Jerk
Build to the heaviest weight possible, keeping the complex unbroken.
C.
Five sets for times of:
5 Power Cleans
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
40-49: 205/135 lbs
50-54:
185/125 lbs
55-59: 155/105 lbs
60+: 135/95 lbs; 8 Chest to Bar Pull Ups
Rest 5 minutes, and then…
All Age Divisions:
Five sets for times of:
Row 250 Meters
10 Burpees over the erg
Rest 60 seconds
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Shoulder to Overhead
10 Pull-Ups
20 Double-Unders
40-49:
135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Optional Conditioning Sessions
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Warm Up:
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
To complete:
25 minutes of running for max distance
Late posts…
A. 7, 5, 4 , 3 3 3 3 3
B. 185 195 205 215 225
C1. :45 – 1:00
C2. 1:08-1:18
C3. 4 rounds, hands tore, darn!!
A. 5 sets of 2 reps
B. 95/105/115/125/135
C1 1:10/1:25 (lost count – think I did 6 reps)/1:15/1:13/1:05 using 135 lbs.
C2 1:58/1:59/1:59/2:00/1:59
C3 3 rounds
A) 4,4,4 the 5 sets of 1
B) 155,165,175,185,190
C) 1:09, 1:55, 1:52, 2:00, 1:53
C2) 1:43,1:44, 1:43, 1:41, 1:38
C3) 2plus 8
A. 6/5/4 then 5 sets of 3. These were a major struggle today!
B. 60kg-65kg-70kg-73kg-75kg
C1. :28, :28, :27, :28, :32 (ripped on the last couple reps ?)
C2. 1:27, 1:27, 1:29, 1:28, 1:27
C3. 4+3 reps
I couldn’t train yesterday so had to go alone today; makes me remember how I hate training alone! Thank goodness for training partners!!!
So fast Cheryl! Great job! Wish I could train with you again 🙂
Thanks Teesh! Me too!!!
No muscle up (dips at end of workout)
B. 113/123/123/123/133
C1. My 1rm power clean is 145. I did these RX at 135. :49/1:06/1:05/1/11(missed a clean)/1:04
C2: 1:55/1:54/1:51/1:46/1:41
C3. 2+6 (felt really dizzy on sto)
Will struggle this week to get decent workouts in. Traveling to Atlanta, Jacksonville and Charleston – all day trips Monday Tuesday and Wednesday.
Great job on those metcons especially those 135# cleans!
A. So I read this as a high volume of muscle up and skill- I tried to capture that without being able to set the rings high enough to swing
Emom to complete 16 muscle up- these were from an L-sit sitting flat on the floor, the first 3:00 I managed 2 reps strung together then 1 for the remaining 12
3 sets of low ring transitions then 5:00 Emom of :10 L-sit from support
B.155,165,175,185,190
C1. Lowered wt to 185, c2b strict-2:04,3:29,2:20,3:10,2:27
C2. 1:25,1:37,1:32,1:35,1:35
C3. 2 rds +20 reps
No conditioning
A. 5/4/3 then 5 sets of 2.
B. 185/195/205/215/225 missed HC
C1 Avg time 1:15 all at 205
C2 Best-1:29 slowest-1:34
C3 3+1 at 135
Did conditioning session 5 hrs later
3.5 miles in 25 minutes.
A. 4/3/3 then 5x singles (singles went fast and smooth) also did a series of transition and hold drills with gym coach
B. 165/170/175/180/185# (missed HC at 185 subbed for PC then a Jerk)
C. @ 50-54 y.o. scale
C1 0:55/1:03/1:01/1:00/1:12 (missed one clean)
C2 1:30/1:28/1:30/1:31/1:32
C3 3 rounds + 6 reps
A1. 3, 3, 3 —can’t get past sets of 3!!!
A2. 40% – just 1. My 1st one is so pretty.. then it turns to…. blah……I just want 5 pretty ones in a row!
B. 95# and 100# – worked on form with an Olympic Coach.
C. 1. :40 (95#)
2. :37 (95#)
3. :50 (100#)
4. :55 (100#)
5. 1:10 (105#)
C2. 1. 1:40
2. 1:40
3. 1:41
4. 1:42
5. 1:40
At least I’m consistent on that darn rower!!!
C3. Ran out of time.
A. 7,5,5 then 2 set of 3. Stopped at 2 set as I tore my wrist, so pissed as I had just healed up from the last time it tore.
B. All sets at 135. To go along with my wrist tears I also have a callus tear on my hand, grip on the bar is mostly with finger tips.
C1. 0:55 to 1:05 at 135# and Pull-ups, hand is just to sore for a good grip on the bars.
C2. 1:25 to 1:35
C3. 2+10 at 95# and sub push-ups for pull-ups
A) Did the swings and transitions and then attempted several muscle ups with neutral grip…no success yet.
B) Up to 115 but failed the jerk
C) 1:08 (115#) – 1:02 (105#) – :58 (105#) – :57 (105#) – 1:00 (105#) *Maybe should have given 115 another attempt but they were ugly P.C’s T&G felt good with 105# and closer to what the effort should have been.
C2) 1:45/1:42/1:37/1:37/1:35
C3) I was so in the mind set of 5 sets w/1min. rest that is what I did…1:58 (95#) – 1:20 (85#) – 1:20 (85#) – 1:35 (85#) – 1:37 (85#)
A1. 1,2,3 Forgot how to do MU on last weeks workout???
A2. 1-1-2
B. 135, 155,155,155,155
C1. 1:22, 1:14, 1:18, 1:22, 1:24 (155#)
C2. 1:29, 1:28, 1:34, 1:44, 1:38
C3. 3rds plus 7 reps (115#)
Worked out with my members today 30min AMRAP 30cal row 30 Burpee 30 GHD 30 WB
A. 3, 4, 2 – 2, 2, 2, 2, 1
B. 135, 155, 185, 205, 205
C. 10:49 205#, 12:39, 2 rounds + 10 Reps 135#
Only did section A today as I rolled my left ankle on Wednesday doing the Jerk recovery. Today is the first day swelling is down but still tender.
Warm-up 5000 meter row. Time: 21:52
A-1 6-3-2
A-2. 2-2-2-2-2
Oh no! Hope it’s better soon!
Thanks Elissa,
Feeling frustrated as can’t really do much. Just been doing upper body stuff and rowing.
It stinks, I know. Hoping for a speedy recovery for you!
A. 16/8/7 then 5/5/5/4/4
B. 155/175/185/195/195 (last two sets did clean from ground)
C. 40,45,47,51,52
1:31,1:41,1:43,1:45,1:45
3plus 20
Have a nice weekend all!
Did C first as coaches workout this morning. Was great to have a group to do this with!
1. :47, :59, 1:25, 1:35, 1:35
2. no times – shared rower
3. 2+20
A. Did 5 total. So tired!
B. Worked technique up to 115. Arms felt like led so no jerks.
Optional: 25 min airdyne
A.11/8/5 on MUs then 4/4/4/4/4
B. Skipped
C. 1:09/1:14/1:06/1:05/1:42- 205 is a heavy PC for me
Then all 1:30-1:34 on erg/ burp stuff skipped last 5 min was going to b late for The Revenant
Wooooo! This week caught up to me today. Sore and not feeling very strong. Just warmed up and did the Metcon with Al.
C1. 10:32 or 11:32 total @185. Can’t remember.
C2. 1:37, 1:27, 1:27, 1:28, 1:19
C3. 3 +2. Holy maceral my shoulders just gave out here. Also, subbed sit ups cause ripped palm was killing me on the bar.
Time to go do some stretching and recover… Have a nice weekend everyone.
Always another training day ahead Kincaid. See you next week. Good work this week.
You too Ed!! Hope your ankles is better Monday! Looking forward to rest til then…
I was pretty beat up today too. Ready for a rest day!
So ready!!
I was with you on the shoulder fatigue!!
Yeah, last few on the STOH could barely get them.
A. 5, 7, 5
A2. 3, 3, 3, 3, 3
B. 185, 195, 205, 215, 225. Strange that 225 had the best PC to HC to jerk transition. Satisfying.
C. :29, :40, :48, :57, 1:04
C2. 1:31, 1:39, 1:39, 130, 1:28
C3. 3 rounds + 6 reps. 126 total