Workout of the Day
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A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45 seconds
Bar Muscle Ups x 2-5 reps
Double-Unders x 40 reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Sets 6-8 – 1 rep @ 85%
D.
Three sets of:
Matador Dips (with a 2 second hold) x 10-12 reps @ 20X2
Rest 45 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 45 seconds
Push-Ups x 20-40 unbroken reps
Rest 45 seconds
Romanian Deadlift x 6 reps @ 3011
Rest 45 seconds
A. Done, 2 BMU’s per round
B. 3x 135
C. Last 3 @ 218, OH is a major goat
D. Dips: 12,9,7
CTB: 9,7,6
Push-Up’s: 21,18,17
RDL’s: 225,275,275
A. 45sec, BMUs 3,3 (proper linked finally!), 2 linked, DUs unbroken
B. 135,155,155
C.
Ring dips 10,10,10
Strict C2B 4,4,3
PUs 21,20,13
RDL 185
For D:do 3 sets of each movement rest 45 sec or 1 set of all movements 3 times. And for RDL, what would you recommend for weight? Thanks
A. Nose-to-Wall Handstand Hold: 30, 30, 30 Kipping C2Bs: 6, 6, 6 Double-Unders: 30, 30, 30 B. 95, 105, 135 C. 135/145/155/165/175/185/185/185 D. Ring Dips (with a 2 second hold): 10, 6, 4 Strict Chest-to-Bar Pull-Ups: 4, 3, 3 Unbroken Push-Ups: 23, 20, 18 Romanian Deadlift: 3 x 6 w/185#s No clearance to do bar MUs in my garage. Nose to walls handstand were very challenging in a good way. Had to come down at 30 seconds when my mid-line would break and push me aware from the wall (haha). Split jerks felt really quick after jerk balances. As others… Read more »
A. Done with 45s hold
Bar-mu progressions
Double unders done. Just learned these so still very broken
B. Jerk balances done
c. Est. 1rm at 115
Last sets at 100
D. Done
Dips with microBand
Strict chest to bar with light band! Had a break through on these
Pushups- done
Rdls–105-115-125
Still recovering from savage race on Saturday!
A: Done BMU 5-5-5
B: 45×3-95×3-135×3
C: 155×3-165×2-180×2-190-205-215-215-215
D: Dips 12-12-12
SC2B 6-6-3 I don’t do enough of these strict!
PU. 30-26-22
RDL. 185-205-225
The strict chest to bar will be great for posture and really improve your pulling movements. We’ll give you a steady dose of them. 🙂
50-54
A. 30sec hold, BMU practice, DU (not unbroken)
B. 165#
C. 140, 155, 165, 175, 190, 200
D. Dips 6/6/5, C2B 4/2/2, PU 17/15/12, RDL 185
A. Complete/BMU 5,5,5/DU unbroken
B. 140 worked on mechanics
C. 58kg, 63kg, 68kg, 73kg, 78kg, 83kg could have gone heavier
D. Dips 12/12/12, C2B 8/7/6, PU 25/25/25, RDL 155
A. 45 sec hold x 3, BMU 5,5,5, DU 3 x unbroken
B. 145,155,165
C. 145,155,165,175,185,195,195,195
D. Dips 10/10/10, C2B 10/10/8, PU 30/25/20, RDL 200 x 3
A. Practiced HS walks 15-20m, Jumping BMU’s 3( I need to be getting these:), DU’s
B. 75/85/95
C. Based off 140, completed
D. Dips 10/8/6, C2B 4/ 4/ 4, Push-Ups 30/25/20, RDL’s(not sure on how to weight these) 6/6/6 @135#.
A. Done. Banded Bar MU 2 attempts each round –got 2 total! 🙂
B. 53/63/68
C. 78/83/93/98/103/108/108/108
D. Dips 5/5/5; Ring Rows 10/12/10 (hands beat up so skipped C2B); Pushups 15/15/15; RDL 123/83/83
A. Done 45 x 3, 5 x 3, 40 x 3
B. 95,115,135,
C. Done off 230
D. 10,10,10(ring dips)
15,12,11 ctb
35,33,30
Rdl 6 x 135
A-30sec hold, mu 3-5-4, du 40 unbroken 3x
B-worked up to 135
C-155,170,180,195,205,215,215,215
D-11-5-30-6@185, 5-5-20-6@185, 4-4-18-6@185
A. 45 sec. holds, Bar MU’s 2-3-5, dubs unbroken
B. Empty bar, 95, 135
C. 135,155,170,185,195,205,205,205. Haven’t done split jerk since terrible groin pull doing split jerk 18 months ago. Gotta get over it, so this was light but a success. Felt good, just wish I had jerk boxes. 🙂
D. (1) 12,5,30,235# (2) 10,4,23,245# (3) 12,3,20,265# (everything unbroken)
Just keep it easy when working back into things after the groin injury.
A. Done/2 attempts each round….my goat/UB
B. 65/80/95
C. Off 135: 85/90/95/100/110/115/115/115
D. Dips 10/12/12 with band, challenging with shoulder
Ctbpu 4/4/3
Push-ups 15/15/12
Rdl 105/135/135 conservative with lower back
Karen, we have to get these upper-body gymnastics licked this season! I want to see you knocking these out like a champ by February or so.
and remember…no more box to get on the rings when we have ring muscle-ups. Time to get that monkey off your back.
Sounds like a plan!!!
A. Done. bar MUs kinda ugly. Working on them. Been struggling with DUs lately. Timings off, don’t know why.
B. 135, 145, 150.
C. 150, 165, 175, 190, 200, 215. Felt solid.
D. Dips: 10 unbroken first rd, then had to break at 8. SPUs: 7, 7, 6. Pushups: 27, 20, 14. I really hit a wall when doing dips and pushups. Good session otherwise.
yep, most of us do, that’s why we’re going to be working that strength endurance on the upper-body pushing/pressing.
That’s why I’m here.
A. done with 2 bar muscle ups doubles unbroken each round
B. 135,155,165
C. off 280= 170,185,195,210,225,240,240,240
D. 12,12,12 – 5,3,3 – 20,20,10+5+5 – 6,6,6 @ 185
A Done/Banded BMU for 2/1 RX BMU
B 55/60/65
C 63/68/74/79/84/89/89/89
D 6/6/5-6/5/5-20/17/14-65#/65#/65#
A. done/5 bar MU attempts each set/unbroken DUs for sets 2 &3
B. 35/40/45
C. 57/62/67/71/76/81/81/81
D. 10/10/10-3/5/5 (used black band)-20/15/13-65/65/65
Very humbling putting in these numbers :/
A. Check /5/check X 3
B. 95/115/135
C. 155-215 light and easy
D. 12/12/10-7/7/4-27/21/20-135-155-175