Warm-Up.
Thoracic Iso Holds
Then…
Every Minute on the Minute 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – 3 Romanian Deadlifts @ 2211 tempo
(Hold the bar at your launch position for 2 seconds – make any necessary position adjustments i.e. knees back or your thoracic iso hold)
Then…
Every Minute on the Minute 6 minutes (3 sets):
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching)
Followed by…
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Compare today’s results to February 27, 2019.
A. Fitness
Bottom’s Up Kettlebell Carry @ 28 kgs
Bulgarian Goat Bag Swings @ 28 kgs
B. Oprion 2:
11:20 @ 47.5 kgs
A. 95, 105, 115, 125, 135, 140, 145, 150, 155 (1 fail), 160 (current PR, failed x 2)
B. Option 1.
Scaled to
135# PC
RMU with feet on 24” box.
7:39 – last time I think i did jumping and scaled back the reps to 4-3-2 and it took 13 min. This felt good and like I was getting the intended stimulus.
A. 135,165,185,205,225,235,245,250,255,260
B. 6:53 Option 1
C. 5 min AMRAP
12 GHD sit ups
3 15’ rope climbs
2+12
A. Up to 195. I failed 205 twice and stopped there. I didn’t have enough in the tank to accelerate properly today.
B. PC weight 135
21, 15, 9 strict ring dips
7:44
A. 105-115-125-135-140-(failed 145)-140-140–145-145-failed 150
B. Option 2 in 7:09 with purple band for ring dips.
A) 155/185/205/225/235/245/255/265/275/285X
B) PC/ring dip
6:20
A. 165/ 185/ 195/ 205/ 225/ 235/ 245/ 255/ 265 (F)/ 265(F)
Pretty frustrating as both attempts at 265 lb were certainly high enough, but didn’t have enough speed to get under.
B. Cherry picked here and did:
9 Power Cleans 205 lb
30 Ring Dips
7 Power Cleans
20 Ring Dips
5 Power Cleans
8:42
Fun burner.
A 90kg, pr when (hobby) competing was only 100 in power, so this made me a little happy!
B. Shoulder wonky so did alternative B with banded dips not on rings, weight rxd. 12:00 exactly.
Not been this fatigued in shoulders in years I think ?
A. Power clean to 245. Felt easy but failed anything higher.
B. Option 2 RX: 5:24
C. Fitness B.
AMRAP 8m
10 cal echo bike
15 push ups
20 KBS #53
5 rounds
Banded glute ham raises to finish 3×8
Hi,
A:30(3),40(3),50(3),60(2),70(1),80(1),90(1),95(1),100(FAILED),100(FAILED).
B: option 2
15:14
Bye
A. 95/105/115/125/135/145/155x/155x/155/160!!!!! Yay, pretty sure that’s a pr ?
B. Option 2 – 3:55 with ring dips off a box
Combo of a couple of missed workouts.
Push press up to 80kg
5rft 400m run, 25 kbs (28kg), 15 wall ball. 25 min ish. Happy as I’m new and terrible at wall balls but getting better! Modified the reps in this accordingly from saturdays rx. Can’t wait to power clean tomorrow!
Warm-up as Rx (thanks for the suggestions)
A. Power Clean (OT2M)
155, 175, 185, 195, 205, 215, 225, 230, 235, 240(f)
… tied my current PR.
B. For time: 7-5-3 of 205# Power Cleans | Ring Muscle-ups
4:47
… singles throughout … went way better than expected – probably should have went Rx.
A. Power Clean up to 195
B. (Option 2) scaled power clean to 105, just didn’t have much energy this AM. Time – 6:41
A. up to 245#
B. 9-7-5: PCs @205#, BMUs – 9:55. Quick singles throughout.
DUs: 5-10-15-20-25-30-35-40-45-50
-5:13
A. Up to 225#. Missed 235# on the power clean. Hit it with no issue with a squat clean.
B. Did option 2. Did 20 ring dips in first round before hitting a wall. Switched to strict dips for the rest of the workout.
8:29
Ring dips after all the pressing yesterday had to be tough!
A. My technique was not where it needed to be tonight so I stayed at a moderately heavy weight. 90kg, 95kg, 100kg x 8 Had no ‘pop’ tonight. Felt much heavier than it should have! B. Did fitness workout instead because I was a bit over powerclean ing after the heavy singles tonight and DT yesterday. 8 min amrap 10 Cal bike 10 pushups (no rings) 20 x 24kg kb swings (Russian) 4 rounds + bike + pushups + 13 swings Biked at 600 watts Everything unbroken Could’ve pushed the transitions harder to make 5 rounds, but happy with my… Read more »
Yesterday’s:
A. PP 1 RM up to 90 kg/ failed at 95
B. Amrap 12‘
4 SHSPU UB
8 Pull ups 5.3
12 Box pistols 6/6
5+14