Workout of the Day
A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)
B.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch
(high hang, then mid-thigh)
*Pause for 2 seconds in the receiving position after the second snatch.
C.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 85-90%
D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Burpees Over the Barbell
5 Ring Dips from Muscle-Up Station
5 Power Cleans (205/135 lbs)
(If you can’t yet perform a muscle-up, perform the ring dips from low rings.)
A. Done + sotts + front rack mob
B. 155, 155, 155, 165, 165, 165
C. 250 across. ..this was my limit exactly
D. 5 + 12…205# felt hvy at first then warmed up into it…I felt this was a great workout for knowing your bod and when to get back on the bar/ rings…
Very nice Matt! You were moving!
A: done
B: 165, 175, 185, 190, 195, 200
C: 320# – tough
D: 5 rounds + 5 + 5
Kind of whimped out on the cleans today. Didn’t attack hard enough on them. Wish I would have hit 6 rounds.
did 5 minute EMOM of strict HSPU first 2 set 3 no problem, then 2’s
A. Done
B. 115,125,130,135,140
C. 110kgx8, missed one rep 7th set
D. 5+12; 155#, went light still cant really catch the bar on my shoulders with a bum finger, and the beers from Fathers day were still wearing off, so was a little tired. But it was a great day to have all 4 kids at home.
A. Done
B. 115,125,130,135,140
C. 215×8
D. 4+12; 185#
Note: 185# was heavy for me and made it hard to do the MU – no problem on burpees or dips
Great job Brett! For what it’s worth, I don’t anticipate that 185 would be a weight that would be prescribed for 60+ athletes. The 1st place clean and jerk from last year was 205…so I think you should be safe there. 🙂
Megan (50/5’5″/135)
A. Done. Skipped the C2B pullups after first round. Having some pain in my forearm and lat on right side.
B. 75, 80, 85, 90, 90, 95 (all good reps today)
C. 162# for all 8 sets
D. Used 115# and came up 1 shy of 6 rounds (ugghhh). 5 rounds + 4 cleans. I know of 2 things I could have done differently to finish at least 6 rounds. Lessons learned.
Lessons learned is the most important part…I think that’s called “training.” 🙂 Great job today Megan!
A. Done. Subbed UB strict HSPU an got 4 each round.
B. Hit 6 UB doubles at 165#. I swear my Oly lifts are better from a hang position.
C. 250# straight across. Felt good today finally!
D. 5 + 4. My left hammy warning light came on so I stuck to singles 😉
Play it safe buddy. Keep that hammy healthy!