Workout of the Day
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A.
Take 10-15 minutes to work on a gymnastics skill.
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
Goal is to work up to 95+% of your 1-RM Snatch
C.
Take 15-20 minutes to build to today’s 1-RM Snatch
D.
Four sets for times of:
5 Overhead Squats
5 Muscle-Ups
Rest 2 minutes
Barbell must start from the floor. Work on smooth transitions and quality of movement.
40-49: 155/105 lbs
50-54: 135/95 lbs; 5 Muscle-Ups (men); 3 Muscle-Ups (ladies)
55+:
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115/75 lbs; 3 Muscle-Ups (men)/1 Muscle-Up (ladies)
If you don’t have muscle-ups yet, perform 3 Strict Chest-to-Bar Pull-Ups for every prescribed muscle-up.
A. Pull ups- L sits- Kipping HSPU
B. 155-215
C. 210
D. :32/:31/:35/:38 – started staggering on ohs
A. HS walks
B. 95-155
C. 95-155
D. Done w/o clock.
A. MU’s, L-Sits, Legless rope climbs.
B. 105-150#
C. 95-150# (had some misses at 145#, went back down to 125 and built back up to 150# without any misses until 155#, stopped there…been a long time since I last hit 150#)
D. 0:38, 0:34, 0:33, 0:34 super fun!
Then some More legless rope climbs…one every 30 seconds for 7 reps.
Awesome work Cheryl!
Thanks Nichole!!! Looking forward to next week! 🙂
A. DU’s and HS walks
B. 95-145#; limited my weight to what felt safe for now.
C. 115-145#
D. :50/:44/:52/1:01
A. didn’t do
B. Snatch Balance – 165 175 185 195 205 215
C. 1 RM snatch….195…way off old one of 215
D. :53, :49, :45, :45….i needed to warm up my diesel motor up…lol
Prowler pushed 215 50 ft. every :90 secs for 8 rounds