A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
A. Bryan – Front squat: 6 @ 150#, 4 @ 170#, 2@ 180#, 2 @ 195#, 1 @ 205#. Max unbroken @ 195# – 5.
B. Bryan – (15 kb swings, 53#, burpee tuck jumps vs. jump overs).
This was heartbreaking. Bw movement endurance is work in progress!
A.
Muscle ups (rings): 14
Pistols (used box and 35#KB) : 14
Strict HSPU: 14
Strict Supinated C2B: 21
Max L-sit: :22 sec
B. As Rx…absolute grinder by the end of this one, first 4 rounds did 15 KBS then last 3 rounds did 10 reps.
It was a sneaky one! Way to push through 🙂
A: 19 low bar mu, 16 pistols w/ 35#, 16 shspu with 2 mats, 12 sup strict c2b, :20 L hold
B: done! TTB = tough today mostly hands hurt
It’s bee a grippy week! Awesome work today Amber!
… feel like I was dropped out of a plane.
Make sure you get some good recovery work in! Lots of stretching, maybe a sauna… Epsom salt soak!
I’m super sore from them as well!
A.
18 MU
40 unweighted pistols
16 strict hspu
21 strict c2b
30s L-sit
B. Done RX
Nice work!!
A. “Gymnastics Challenge”
MU – 12
1.5p KB Pistols – 14 (24″ Box Cat progression – legs/ROM is cooked from yesterday)
Strict HSPU – 22
Strict C2B – 17
Max L-Sit (Parallettes) – 0:23
B. EMOMx21 – as Rx (10 – Hybrid KB swings) – all UB.
Good grind to end the week.
Great work today Chris! Rest up and get that body feeling recovered!
A. No MU’s (no rings and can’t do Bar MU, yet)
12 Alt Pistols with 25 #
13 HSPU
17 CTB Pull-ups
8 secs max L-Sit Hold (used kettlebells to prop hands for assistance)
B.
10 WB shots (14#)
6 Burpee MedBall Clean jump over
10 TTB (3 rounds) – switched to 20 Abmat for last 4 rounds
Pretty spent after this one.
Modify Muscle ups with some sort of transition or ring work in the future. That way we can get some good practice in and work towards those ring muscle ups! 🙂