Workout of the Day
A.
Build to a heavy-ish deadlift in 4-5 sets
B.
On the minute, every minute, for 8 minutes, complete:
315/215 lb. Deadlift x 3 reps
Burpees x 6 reps
(Be smart here, if these weights are more than 85% of your 1-RM, you need to scale the weight.)
Rest exactly 2 minutes, and then . . .
C.
On the minute, every minute, for 6 minutes, complete:
12/8 Chest-to-Bar Pull-Ups
(12 for men, 8 for women)
Rest exactly 2 minutes, and then . . .
D.
Complete as many reps as possible in 4 minutes of:
10/6 Ring Dips
10 GHD Sit-Ups
(10 ring dips for men, 6 ring dips for women)
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A:
120kg*2
150kg*2
170kg*2
180kg*1
B:
16-17-18-17-17-17-17-16
C:
made 10 and then the clock broke
made 8 and then the clock broke again
found another watch and started again:
32 seconds
47 seconds
50 seconds
48 seconds
only made 10 at the end of the round
therefore i made 14 the last minute
D:
Exactly 4 rounds.
some seconds to go from rings to GHD and place yourself in it and way back.
What a day!
A. 90kg, 120kg, 140kg, 160kg, 170kg
B. Did 6 rounds as rx’d (142.5kg) + 2 rds at 130kg
C. Done as rx’d.. Forgot that I NEVER do kipping PU’s. Paid for it with torn hand…
D. 4 rounds
Love the MAP training.
A) Built Up to 160kg
B) Did this at 160kg Opted to go a little heavier to see how the regional weight felt. All sets ranged from 17-20s.
C) As Rx’d All smooth apart from last set where the last 3reps were kipping. Taking around 14-16s. 20s on last set.
D) 6 Rounds + 6 ring dips.
Saturday’s workout. Feeling *much* better today.
A. As rx’d
B. As rx’d based on 125kg 1RM
C. Still having wrist issues. Worked at 50kg today.
D. As rx’d based on 135kg 1RM
CJ, I’m wondering if an imbalance in scap muscles would lead to the wrist issue possibly. Maybe balancing out my powell raises would help? I’m gonna give it a try, but if you have any other ideas, please let me know. Thanks!
It feels like an impingement or sharpness just below my thumb at the wrist.
A. 405 lbs.
B. all rounds apprx. 20 seconds
C. 12 unbroken , 12 unbroken ,7/5, 10 (broken), 9 broken, 7 broken
C2B kicked my butt today. Lost my kip after middle of 4th round then had a lot of misses. Stopped at about 50 seconds on rounds 4 & 5 so that I would still have some intensity in the last couple of minutes
D. 3 rounds + 9 ring dips
Deadlifts felt really strong today, probably could have PR’d had I gone for it. Cycle time on burpees was very good for me today. C2Bs and dips crushed me
Normally do performance but this looked fun (and not too long)
A. 405
B. All rx. 23 seconds or less
C. Regular pull ups. Recovering from elbow injury. All unbroken. About 16 seconds per round
D. Rxd. 3 plus 10 ring dips.
Would start doing competition wods but I really like the performance workouts.
am did Diane in 3:05 hungover
pm a. 405
b done, this was burpees made it difficult
c. hard as well. pullups were broken up last 2 sets.
d. 4 rds + 4 dips.
1k row warm up and cool down@pm
A.
315
B.
245
C.
6x Rings to chest
D.
4 1/2 rounds (6x dips)
A.
5x 110 kg
3x 150 kg
3x 170 kg
1x 190 kg
1x 200 kg (NEW PR!)
B.
Did it as RX’d with 142,5 kg
C.
No comment
D.
7 rounds + 2 ring dips (did the sit-ups on an abmat, no GHD)
A. 225/275/315/345
B. skipped 6th round, completed the rest
C. 12/12/6-6/3-3-3-3/3-3-3(9)
D. 79 total reps, 1 rep shy of 4 rounds