Workout of the Day
A.
Three sets, not for time, of:
Kettlebell Snatch x 8-10 reps
Skin the Cat x 4-6 reps
Strict Toes to Bar x 8-10 reps @ 3010
(try to control the descent – 3 seconds – from top to full hang)
B.
Five sets of:
Power/Push Jerk x 2-3 reps
(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)
Rest 2 minutes between sets.
C.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
Used today as more of a “skill” session day. Didn’t really push anything over an 80% ish effort.
A) Worked just skin the cats since I have never done them before
B) Skipped. Shoulder’s extremely fatigued
C) 1:45/12
1:48/12
1:51/12
1:53/15
Towards the end, legs were extremely fatigued. I did not push the tempo on the HSPUs. Never been really good at the whole kipping HSPU movement. So I moved at a much slower pace than normal to focus on the tripod positioning and making sure I was getting the full ROM on the kip. Overall a productive day even though I didn’t push the tempo very high.
2 RNFT (didn’t have time for 3)
10 KB Snatch/hand (16kg/20kg)
8 Strict T2B
3 Skin the cats
Push Jerk
42/46/38/42 – stayed at around 55-65%…back was not feeling good
Row/HSPU
9/4/4/5
Today (or really yesterday, I’m a day late posting) seemed fairly moderate, but on top of the past few days, moderate was ok in my book. My back has been irritated the past few days and the Push Jerks and HSPU’s didn’t feel that great on it. Just started seeing a new chiro though, on top of everything else I’m doing (mobility, egoscue, accupuncture, etc), so I’ve got my fingers crossed that my back issues will be on the mend shortly.
A.Snatch 10,10,10
STC 6,6,6
TTB 10,10,10
B. Push Jerk 3 @ 83,93,93,93,93
C. 5,6,5,7
I did this work out today (Thursday) and took yesterday as a rest day since there was no way for me to get a workout in yesterday.
A. Snatch 10/10/10
STC. 4/4/4
TTB 10/10/10. Did not do these strict because I don’t have the core strength!
B. Power jerk 73/83/93/93/93
C. 1/1/1/1 Kipping HSPU with 2 ab mats. Was unable to do HSPUs 2 weeks ago, and today I got 4 after 500m rows. I was excited about it!
A. Kb snatch: 44#/62#/70# x8 each arm
Skin the cats: 6/6/6
T2B: 8/8/8
B. 185#/190/195/200/205 x3′s
C. Rows: 1:45/1:46/1:46/1:46
HSPU: 19/19/15/13
Hey Guys! My boyfriend is an athlete of CJ’s so since I’ve been training with him I figured it would be fun to follow in here and start posting!
A. Done
B. Push Jerk x3 @125/135/145/155/165
C. Rows: 2:08/2:10/2:08/2:05
HSPU: 20/18/15/15
A. Yes
B. 205#, then 225# for the rest using JerkBoxes
C. HSPU’s 20, 17, 20, 21, 14. oops, did one extra
A. 53 # kb
B. 155×3, 165×3 for the rest
C. 6 using abmat and plates
9,9,10 using just abmat