Workout of the Day
Mobility and Activation
Three sets of:
Double Lacrosse Ball to T-Spine x 45 seconds
Ring Pec Stretch x 45 seconds
Banded Pigeon Stretch x 45 seconds per side
Two sets of:
Banded (Slingshot) Monster Walks x 10 steps forward and backwards
Goblet Squats x 10 reps @ 3211
A.
Three sets for time of:
Muscle Ups x 5/3 reps unbroken
Handstand Walk x 20 meters
Double Unders x 50 reps
Rest 2 minutes
55+:
Chest to Bar Pull Ups x 10 reps
B.
Every two minutes, for 16 minutes (8 sets), complete:
Clean x 1 rep
Build up over the course of the 8 sets to today’s 1-RM.
C.
Five sets of:
4 Front Squats
6 Bar Muscle Ups
8 Box Jumps (24″/20″)*
12 Kettlebell Swings
Rest 3 minutes
40-44:
155/115 lbs; 32/24 kg
45-54: 135/95 lbs; 32/24 kg
55+:
115/75 lbs; *6 Ring Dips; Box Step Ups are allowed; 24/16 kg
Compare results to May 8th, 2015
A) done – around 1:20 each round
B) built up to 205
C) didn’t have time did July 3 & 4 on Sunday… to make up
Feel my cardio is lacking… wish I had more time in mylife…
Mobility-done
A. 1:29, 1:27, 1:25. (*4 muscle ups)
B. 135-145-155-165-175-185-195-200# (yeah…long time coming but finally tied my all time PR from April 2013…it wasn’t easy but I stood it up)!
C. 1:07, 1:03, 1:03, 1:03, 1:02. Super fun!
So pumped for you Cheryl! And your bar muscle ups were ON POINT!
A. 1:48/1:52/ 2:00
Threw in a 5-3-1 OHS
after A. 5@ 85%-215-fail only got 3
3@90%-225 good
1@95%- 240 good
B. 205-215-225-235-245-255-265-275…felt good..did another..280..pr by 3 pounds. Yeah baby!!!
C.1:21-1:14-1:18-1:15-1:16
A. 1:56/1:58/2:09
B. 155/165/175/185/195/205/215/225f/225 PR
C. 1:26/1:28/1:26/1:26/1:28 Rx vs. 2:19/1:52/1:49/1:46/1:48 all jumping BMUs on 5/8/15
Awesome work Perry!!!
Thanks Nichole!
Warmup
A. 2:49/2:51/2:39; did my best impression of HS walks
B. 165/185/195/205f/205/215f; not good enough for me.
C. 1:19/1:01/:59/:55/:55; 1st round dropped the FS twice?? each round improved my transitions.