Workout of the Day
A.
Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)
B.
Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2-3 minutes between sets
C.
Every minute, on the minute, for 10 minutes, complete the following:
135/95 lb Thruster x 3 reps
Chest-to-Bar Pull-Ups x 6 reps
The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 14s, 14s, 13s, . . . . Focus should be to be smoother and faster each set.
D.
Take 10-12 minutes dedicated to mobility work.
A.free handstand , ropeclimb
B.70,75,80,85kg ( scaling my max down to 100 kg and building up slowly due to my knee surgery)
C.25,22,22,22,22,24,30,35,30,38sec
A.free handstand , ropeclimb
B.70,75,80,85kg ( scaling my max down to 100 kg and building up slowly due to my knee surgery)
C.25,22,22,22,22,24,30,35,30,38sec
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A. muscle-ups, planche
B. 225 (5), 235 (5) NOTE: Yes…I’m bad at math apparently, 245 (5), 260 (5), 275 (3)
to be continued…
and continued…
C. 20sec, 20sec, 18sec, 18sec, 18sec, 18sec, 17sec, 18sec, 18sec, 17sec
D. done
A) freestanding hand stands (walking is not a problem, staying still was the challenge). Strict ROM ring dips.
B) 220/230/245/265 all x5. These felt light and great. I might have a new 1rm
C)20,20,15,18,18,18,15,16,16,15
Felt good to be back, Last week was a little rough for training. I am already feeling great and confidant this week.
A. Handstand walks/ single leg overhead squats
B. 230-245-260-275. All 3′s
C. 10 min complete. 16sec, 15sec, 15sec, 15sec,16sec, 15sec,15sec, 15sec, 14sec, 14sec
A) Free standing handstand/butter fly pull-ups
B. 200×5-215×5-230×5-245×3
Legs felt good, but I was not feeling very ‘strong’ today. CNS not recovered?
C. 18,20,20,20,24,20,20,20,20,20
All unbroken except for round 5 thrusters. 1st set I had it in my head that it was 5 C2Bs, so that was all I did. 5th round I lost my balance at the bottom of the 3rd thruster (spaz!) and fell over on my butt. Not super fast in either of these movements, but they both felt really good today.
D. Complete
A) will pick this up later (handstand walk, free standing handstand)
B) 185, 200, 215, 230
C) 29-27-28-28–28-29-29-29-31-29
D) done.
A:
Free handstand and D.U.
B:
50, 70,80 and 100
C:
18.18.18.18.17.18.17.15.17.16
D:
Focus on hip and shoulders.
A. Kipping dips and ring handstand pushups
B. 55kg-60kg-65kg-70kg (5 reps each time)
C. 21sec, 22sec, 21sec, 21sec, 21sec, 21sec, 24sec, 21sec, 21sec, 21sec!
D. Done!
A: Free handstand and DU
B: 70kg, 75kg, 80kg, 85kg all 5 reps
Could have gone to 90kg
C:
20,21,20,25,22,25,27,26,23,26
A.
Ring HSPU 3 x 6
Foward roll to support progressions (this seems like an almost impossible movement)
3 x 8 strict ring dips w/ turnouts
B.
235 x 5
255 x 5
270 x 5
285 x 5
Felt nice!
C.
18s, 17s, 16s, 16s, 16s, 15s, 15s, 14s, 14s, 14s
Went with kipping for the first 5 sets, butterfly for the next 5. Butterfly C2B is FINALLY starting to click
Very excited about that! Thrusters were cake.
Da.
Ran 800m
Db.
Mobility Work. Check!
A: Free Handstands and Muscle ups (20lb vest)
B: 230-250-265-280 (all 5′s)
C: 10 Min. Complete 16,17,16,17,17,16,17,17,17,18
A. Handstand walks, kipping HSPU’s
B. 220×5, 235×5, 250×5, 265×4
C. 16/16/17/16/16/16/16/17/16/16
D. Rolled out the legs/ IT bands with the barbell, then worked on the shoulders.
A. free handstand,DU’s
B. 3x-120#,150,160,170
C. 120/4x chin 26,26,26,26,26,26,25,25,24,22
D. Achilles on oly bar/lower back foam roll
A. Handstand holds, L-sit
B. 212,231, 242, 257; all sets of 3
C. All sets between 14-17 sec. When I nailed the butterfly C2B I was at 14-15. This felt great.
D. Done
A. Muscle ups handstands
B. 210,225,240,255-all sets of 5
C. all sets between 22-27, Thrusters pullups unbroken have to figure out the chest 2 bar.
A.) free standing handstand work and ring skills
B.) 255 275 295 315 all 3′s. Brutal at 6am
C.) 18 17 17 17 19 18 18 18 19 18
On rogue rig. Almost tore the ol hands so I had to take it easy.
D.) worked on hamstring flexibility and some low back stuff
Can’t wait to have 4 days off here.
Whoops did back squat instead of front
Found a ART Dr. to help release a very tight scapula etc. Friday in alot of discomfort, First treatment Saturday and a world of difference. Felt good and instructions were to resist putting anything overhead.
Saturday kept it simple
5 rounds
100m Butcher sled push w/ 140lb
50 d/u’s
20 kbell swings 24kg – eye level
Pete K rested while I was working, I rested as Pete worked.
Today – another ART treatment. Feeling good to go but 1 more appointment and Doc. says I’m clear.
A: So just did L-sits and Pistols and some d/u’s
B: 165, 175, 185, 195 4 -reps
C: 3 x 135lb Squat clean + 6 CTB
27, 25, 25, 25, 24, 25, 26, 25, 25, 24, 25
A. Freestanding Handstands / Overhead Pistols / Few HSPU’s
B. 245 x5, 260 x5, 285 x5, 295 x5
C. 16, 16, 16, 16, 16, 16, 22 (Tried to catch bar low in squat clean… didn’t pan out.) 16, 16, 16
D. Spent 15 minutes on mobility. Realized I need A LOT more work. Will be making Chiro and massage appt’s tomorrow.
It took a lot of restraint not to do more work today. Proud of myself for leaving the box right after this workout. Anxious for Wednesday!!
A) 1 armed iron cross and triple gainers into handstand
B) 215, 225, 245, 255 all x 5
C) RX’d
B) front squats
110lbs,125lbs, 135lbs, 185lbs
C) thrusters 3 reps , chest too bars 6
135lbs, CTB 6*10
22,22,23,21,22,24,19,21,23,25
good workout tonight…
I had a rough morning at work, went into the gym w/ aggression and walked out with my first actual legit muscle-up! My horrible day went down in history. Maybe, I just need to get “Mad” more often!
B) Front squat 115lbs, 135 lbs, 150 lbs, 153lbs
C) Used 98 lbs vice 95 lbs -averaged 25,26,27,30,35,38,45,43,40,30 missed 8 C2B reps, finished them following the WOD.
A
Paralette HSPUs
BF C2B pull-ups
Still struggelig a lot with both…
B
5 reps @ 95, 101, 108, 115 kg
Felt good.
C
Skipped
D
hamstrings and lower back.
A). Ring work, handstand walking/holds
B). 265, 285, 305, 325 for sets of 3.
C). 18, 17, 15, 15, 14, 14, 14, 14, 14, 14s
D). Complete…