Workout of the Day
FIRST SESSION
A.
For time:
12 Rope Climbs (15′)
Don’t hold back. Pace for 12, not 27…but be careful on the descent!
B.
Three sets for times of:
Two rounds of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups (4.5″/3″)
Rest 3 minutes
You’ll perform a total of 6 sets of this, but you’ll rest 3 minutes after every two rounds. Goal is to push the intensity in the two rounds, recover and match it.
SECOND SESSION
A.
Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.
B.
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lbs)
1 Squat Clean (255/165 lbs)
1 Squat Clean (265/175 lbs)
Note time off the rings, and total time.
C.
Three sets of:
30 Calories on Assault Bike @ 70%
Rest as needed
15-20 GHD Sit-Ups
Rest as needed
A. Sacrificed rope climbs for a shot at using a TrueForm. .. worth it!
B. 5:27, 5:38, 5:50
Second session
A. 1:40, off rings at 0:58… couldn’t drop weights ugh
Practiced TrueForm
A. 2:35 (6 reps at :44), foot is much better tho not quite 100%. felt i was ready to test it. didnt hurt till 9 and adjusted a little towards my toe.
B. 5:12, 5:34, 7:02 (last hspu set 6-1-1-1)
A. 4:04. Didn’t go as fast as I wanted. Used the brand new ropes in our gym that are very slick so had to do climbs in 4 pulls rather than 3
B. 6:05, 6:59, 8:02 (includes 40 sec rest after row to remove my natural grips). SDHSPU UB on 4/6 rounds. Rows were all sub-2. Shoulder/elbow was NOT happy after this one. Good thing I’m seeing my chiro tomorrow.
Session 2:
A. Gonna skip MU/cleans because of elbow/shoulder pain.
B. Done immediately after first session. 30 cal row, 20 GHDs per round
Good Job today! Sorry you’re hurting :/ sounds like the two of us having some resting up to do!
its so frustrating! i was on such a good streak there for awhile…there were a couple weeks when i didnt have any pain and now its returning 🙁 just gotta keep resting it until regionals!
One big super early session…! Had to get it in early to support our guys at the state weightlifting meet.
A) 2:30
B) modified…avg 1:38 row then some 20lb curls and body weight dips with feet on the bench
B2) no muscle ups. Went faster today thru the ladder with a run to the first bar. Cleans in 0:27.
C) done. 20 GHDs.
A: 2.50
B: Just around 3 mins per round, a bit more in the 5th and 6th round.
A1: Have to be better at this
B1: The fixed height is killing me, dragging my feet, destroying the kip. Practicing nonetheless. 2.14
C1: Done with 20 GHDs.