Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
B.
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%
Please note load used and time – 275, 11 seconds
C.
Three sets of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
Rest 3-4 minutes between sets
Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.
D.
For time:
Row 1000 Meters
50/35 Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders
A.
MU’s: 7, 7, 7
DU’s: 50, 50, 50
TTB: 15, 15, 15
B.
265 / 235 / 205
Neglected to keep times. These were tough though! I believe my final set was 1:19
C.
365 X8
405 X6
435 X4
D.
7:39 HSPU’s still need some refining
4 + 10
A. Complete
B. #285 – 12 sec
#255 – 43 sec
#215 – 1:17
C. Worked on technique. Always had back problems with Dead-lifts
D. 8:17 – 4 rounds HSPU killed me today
A. (was at school didn’t have a jump rope)
4×3 bar mu’s/15×3 ttb
B. 185-31 sec
165-58 sec
145 1:18
C. 275×8
305×6
315×4
D. 7:30 (again no rope or rings so…) 5 min AMRAP 15 hand realease push ups and 20 box jumps 24′ in. 4 rounds
A. Complete
B. #275 – 30 sec
#245 – 45 sec
#205 – 68 sec
C. #405 x 8
#455 x 6
#500 x 4
Was feeling good so went for a new 1RM. Got #600, new PR by 25#.
http://youtu.be/DhnO1187enQ
D. 13:20 – 3 rds + 10 RDs
light weight
good job clancy
Dam man nice!
Lulu:
A.
MU’s: 3, 3, 2
DU’s: 50, 50, 50
TTB: 15, 15, 15
B.
125 (?s) / 115 (39s) / 95 (34s)
C.
175 X8
195 X6
195 X4
D.
6:52 (4:25 and 2:27)
3 + 5
MikeE:
A.
MU’s: 7, 7, 7
DU’s: 50, 50, 50
TTB: 15, 15, skipped
B.
230 (?s) / 205 (40s) / 175 (45s)
C.
315 X8
365 X6
395 X4
D.
9:08 (3:27 and 5:41) My weaknesses. Glad I got to work on them. Kipped every HSPU
4 + 11
Felt great for both of us; glad Mike took 2 days off to recover.
A.
Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps 5 / 8 / 10 (finally got the Technique down!)
Double-Unders x 50 reps (Skipped due to calf being tight)
Handstand Push-Ups x 5-15 reps 5s / 7kip – 5s / 7kip – 5s / 7kip
B.
Five sets of: 133 / 155 / 170
Snatch Balance + Overhead Squat
Rest as needed
Build as heavy as mechanics permit.
C.
For time: 9:20
Row 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps
Rest exactly 6 minutes, and then . . .
D.
For time: 9:00
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
95/65 lb Hang Power Snatch x 20 reps