Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
(Expect to practice these movements frequently as we approach the Open – they have repeatedly been separating elements for athletes competing in the Open.)
B.
Every 2 minutes, for a total of 24 minutes (12 sets), perform the following:
*Sets 1-2 – Clean x 3 reps @ 65-70%
*Sets 3-4 – Clean x 2 reps @ 70-75%
*Sets 5-6 – Clean x 2 reps @ 75-80%
*Sets 7-8 – Clean x 2 reps @ 80-85%
*Sets 9-10 – Clean x 1 rep @ 85-90%
*Sets 11-12 – Clean x 1 rep @ 90-95%
C.
Three sets for times of:
135/95 lb Power Clean x 10 reps
Toes to Bar x 15 reps
Rest 2 minutes
Goal here is to learn rhythm and efficiency. Where can you pick up time, how can you cycle the barbell or your toes to bar quicker to beat the other competitors who will be unbroken for these efforts?
D.
For time:
Row 500 Meters
20 Burpees Over the Erg
100 Double-Unders
20 Burpees Over the Erg
Row 500 Meters
D.
8:49, that got me!
A. Done with regular CTB. Only got 1 muscle up.
B. 60-64-68-73-77-82-86 PR! (no misses)
These felt amazing today.
C. 1:02, 1:16, 1:29…cleans were easy/fast but T2B got me
D. 10:15…felt like moving through molasses on all of it
CONGRATS to Steph and Tino and Heather on PRs:)
B) 100, 108, 116, 124, 133
C) 85 sec, 90 sec, 105 sec…swore this was shorter but maybe not
D) 11 min
Nice work today, Leah! You did awesome
A. MU’s – 1, 2, 0
DU’s – 50, 50, 50
Butterfly C2b – 15, 15, 4 (rip)
B. Worked off 155
C. 1:04, 1:07, 1:26 the last round my grip was shot!
D. 9:32
A) MU’s: practiced MU progressions
Double unders: 50 each set
Butterfly pull-ups: 12 each set; still working on technique; felt much better today
B) Accidentally did EMOM instead of every two mins:
Sets 1-2: 90#
Sets 3-4: 95#
Sets 5-6: 100#
Sets 7-8: 110#
Sets 9-10: 115#
Sets 11-12: 120#
All sets felt good and strong
C) 1:35/2:10/2:58
Toes to bar got to me tonight; shoulders/grip felt smoked
D) 9:40
A) 3/3/3 50/50/50 Practiced Butterfly can’t get the rhythm down yet
B)115/120/130/135/145/155
C) :57/:56/1:16 grip was shot last round
D) Skipped D, still getting over a gross cold
A. compete (with modifications)
B. 95#/110/115/120/125/135/145
C. :56/1:24/
Had to leave (school called to pick up son) could not finish.
A. MU 2-2-2, DU 50-50-50, CTB 14-12-10 Still having trouble w/ MU and losing good rhythm with the CTB. Getting better though.
B. Cleans 185/185/195/195/210/210/225/225/237/237/252/252
C. 42s/ 41s/ 43s
D 7:57 DEATH! But I surprised myself with sub 8. Very happy!
A.
7/50/12-7/50/12-7/50/skipped
B.
Running short on time so only did first 5 sets @ 225, 235, 245; all power. Felt a bit weak today on these.
C.
0:42-0:42-0:55 Broke last round of T2B’s twice. Grip was smashed!
D.
7:49. That was gross… In a good way
Brutal coming off of a wicked cold…
A.
4,50,12
4,50,13
4,50,12
all unbroken
B.
217,235,251,268,285,302
Felt real slow on these today, not much pull
C.
Didn’t record separate rounds :-/
5:15
D.
9:29
Unbroken dubs, row was a killer
A) done getting all 7 Muscle ups pretty quick
B19,215, 235, 245,265, 275 I decided to go for the PR clean 285 clean it no prob but could not drive up from the squat. So CLOSE!!! Knee is killing me after that one…
B) miss read and did the first two sets with only 10 T2B sure felt fast on those 30s,31s then did 2 rounds correctly 44s,51s got a little tough on the T2B last round.
C) really wanted to do this but wifey called and reminded me that I had exceeded my time limit. So I split I’ll make it up thursday.
A)
Muscle up 3x 7
D.U 3×60
C2B 3×15
B) Clean 1 Rm 295lbs
1-2 3x 205lb
3-4 3x 225lb
5-6 2x 235lb
7-8 2x 255lb
9-10 1x 275lb
11-12 1x285lb
C)
1set 45″
2set 44″
3set 48″
D) 7:53
500m row 1:46-1:53
Burpees ?
D.U only broke up one time