Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Russian Baby Makers x 10 reps
Wall Slides x 5-6 reps
A.
Three sets, not for time, of:
1 Muscle-Up + 5 Ring Dips
10 Alternating Pistols (5 per leg)
40 Double Unders
B.
Every 90 seconds, for 15 minutes (10 sets), complete:
Clean & Jerk
Let mechanics dictate load.
C.
For time:
Row 1000 Meters
50/35 Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders
50-59: HSPU x 6-8 reps to a 2″ riser
60+: HSPU x 6-8 reps to a 4″ riser; 10/5 Ring Dips
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Scott DeTore 45-49
B. 205-245…missed 260
C. 8:24 strict deficit 25lb plates…then 5 rounds + 1 ring dip Rx’d
M and A- yes
A. yes
B. 155-165-175-185-195-205-215-225-235-240PR did an 11th set hit 245 clean missed jerk.
C. 6:24 then did first round Rx with ring dips but 2nd round I did 30 push ups instead ( shoulder pain) but was way harder than I thought bc of previous HSPU only got 3 + 8
M&A complete.
A. Done but Elbow still inflamed and irritated at me! So no muscle ups (only ring dips).
B. 135-145-155-160-165-170-175-175-175-180# (took me about half of these sets until elbow started feeling somewhat ok)
C. 5:45 and 5 rounds.
A. Done. Pistols getting better.
B. 155-205, then back to 185 to get more aggressive with split jerk
C. 9:52, no riser, then 3 rounds+4 ring dips. Shoulders blown up.
M&A complete
A.Done
B. Worked up to 130#, this is when my mechanics start going. I’m working on this lift with an Oly coach. I need lots of help here…
C. I ended up doing Karen’s workout instead because I suck at burpees over the erg: 4 rounds of 500m, 15 burpees over the Erg. 3 min. rest. 2:47, 2:46, 2:44, 2:47. Then 5 min AMRAP 10 ring dips/30 DU. 5+6.
Warmup
A. Done Rx
B. 115-195# focused on mechanics
C. 9:08 (50@2″), 3 rounds (10 ring dips)
Confused on the 6-8 reps for the HSPU for 60+, is that instead of the 50 HSPU?
Thanks for catching that Jared! Omit the reps in the age division. It should look like this:
50-59: HSPU to a 2″ riser
60+: HSPU to a 4″ riser
And these are not strict HSPU 🙂