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 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:
Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups
C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
(Don’t skip the rows just because they’re not sexy – you need them.)
A. 3/3/3 MU-Thanks for the help Tino; 50/50/50 DU; 12/12/12 C2B Butterfly
B. 4:42, 5:13(forgot to reset monitor), 5:17
C. Used 53 lb kettlebell, 20GHD
7:20, 7:36, & 7:36. KB Swings slowed me down – I don’t like doing anything after rowing.
Done with 35# dumbbells.
A. Done- Chest and shoulders were fried from yesterday.
B. 4:43, 4:54, 4:54- unbroken
C. I worked on my DU’s again, I’ve lost that sweet spot and I’m trying to get it back, with the open so close I feel like it’s a must to get them back.
A. MU 5/5/4
DU 50/50/50
CTB 15/12/12
B. 5:10/5:23/5:23
C. 8/20 for all sets
A. 7/50/12, 7/50/11-1, 5/50/9-3
B. 4:55 – 3:43 row, kb and PU UB
4:55 – 3:42 row, kb and PU UB
5:01 – 3:45 row, kb UB, PU 14-1
C. Complete
A. 4,50,12
4,50,12
3,50,11
B. 5:17/ 3:32. 4:55/3:42. 5:10/3:50
Messed up with kb swings in the first round.
C. 65lbs
A. (all UB) 5/50/15 5/50/15 4/50/10+5
B. 5:18 5:22 5:14 (it was so hard going past 10 reps in pull ups!)
C. 50lbs felt good!
C. 10 reps for each
D. Then i did tabata hollow rocks and hand release push ups, just random but i feel like hand release push ups will be in the open so i practiced.
A. 4/4/5
50/50/50
12/12/12 (regular C2B)
B. 5:55/6:16/6:31 (used 55lb KB)
C. Done
I have tried about 3 times to enter a post with no success for some reason. Giving it one more shot.
A. 3 x 3-4 muscle-ups (singles)
40/40/38 unbroken double-unders (These felt good today)
12/12/12 C2Bs (a couple were butterfly, but mostly standard kip)
B. 5:15, 5:47, 5:48
Tough!
C. Rows: 10/10/10 with a 44# KBs
GHDs: 16/16/16 (scaled the reps back a bit
A.
done
B.
5:15, 5:30, 5:40
C.
done
A.
MU: 5/5/5
DU: 50/50/50
C2B: 12/12/12
B.
5:20, 5:22, 5:35 (grip totally gone for pull-ups)
C.
Done. rows with 70 lb dumbbell… a little on the light side but wanted to make sure to stick to 2111 tempo
February 6, 2013 – Competition
Workout of the Day
A.
Three sets, not for time, of:
Strict Muscle-Ups x 3 reps
Double-Unders x 40 reps
Strict Pull-Ups x 5 reps
B.
Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:
Run 800 Meters
20 High Hang to over head with 75lbs. Strongman log
15 Pull-Ups
4:57
4:59
4:59
everything UB, I suck at running.
A. Complete with attempted MU’s.
B. 6:29, 6:35, 7:02
C. 8/20 all sets
A) done
B) 4:54/4:49/5:00
C) done
A. Complete…worked on strict muscle ups.
B. 4:50/4:54/4:59…tough rowing is definitely a weakness!
C. Complete
A) Practiced MU progression each set
Double unders: 50 all sets
Butterfly pull-ups: 12 (working on technique)
B) 7:50/8:39/9:39
C) DB Row done at 35# – 8 each set; 20 GHDs each set
A) work in progress as always re: MU & C2B
B) 6:40/6:50ish/6:57
C) ugh…GHDs!!
A. Didn’t get much done here
B. 6:55 (trying for butterfly but had nothing so went to kipping)
6:42, 6:47
Rested too long before picking up the KB, KB Swings overhead and unbroken, pull ups broken
C. (3x) 8x35lb, 20 GHD
Posting at long last…
a)3 sets:
3 muscle up transitions
50 dbleunders broken… but new pr 41 in a row!!!!!!
worked on butterfly pull-up technique
b)6:15 6:25 6:30 w overhead swings
c) completed w 45lb dbs
A) done
B)4:50, 5:10, 5:20
C) DNF no time
A.
Muscle Ups: 7, 7, 7
Double Unders: 50, 50, 50
CTB Pull-ups: 15, 15, 15
Everything UB.
B.
4:37 / 4:40 / 4:43 Everything UB
C.
Single arm DB row: 10 ea. / 10 ea. / 10 ea. All sets with 70#
GHD Sit-ups: 20 / 20 / 20
Had very sore arms and a hot left elbow after yesterdays ring-dips/push ups.
A: X/40/12 – X/40/10 – X/40/12
First set DU’s where messy. Did ordinary butterfly pullups first set, then kipping c2b set 2 and 3.
B: 6:01(3:34) – 6:36(4:35) – 6:07(3:57)
Second round I tried upping resistance setting got 200m and then totally died. Have never experienced such a laughable powerless experience ever. Did an ok third round though. Too much time transitioning/resting.
32kg russian swings. Unbroken swings, very broken pull ups
C: DB row: 10x10kg GHD: 3×12
slowly upping the GHD reps.
Tempo lifting kicks my ass
B. Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:
Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups
1) 5:50 2)5:57 3)6:02
still too sore today to do yesterdays wod! so I did MAP 6 5min on 5min off on airdyne for calories
107/115/112/113
suckie
A. Completed
B. 6:01, 6:02, 6:28
KBS UB
PU were split up
C. Completed
A. 5/50/12
5/50/12
4/50/14
B. 5:02, 5:20, 5:29
C. Done
Recovering from last weekends competition. I’ve been gone for about a week but glad I hit this yesterday…
A.
Muscle Ups: 5 strict, 7, 7
Double Unders: 50, 50, 50
CTB Pull-ups: 8, 12, 15
Was kind of using this for my warmup. Didn’t have time for a proper one.
B.
. Ripped my hand a bit underneath… grrr
5:00ish / 5:08 / 5:40 This felt extremely tough for this midget
C.
Single arm DB row: 10 ea. / 10 ea. / 10 ea. Worked up from 60 to 85#… Should have gone a little bit heavier but my grip/hands were messed up from B.
GHD Sit-ups: 10 / 10 / 20
A. M-U 7,6,5, DU 50,40,30, CTB 15(8BF+7Kip), 14(8+6), 13(8+5)
B. 5:13, 5:16, 5:24
C. Not done.
Taking two rest days due to “overall energy” low..
A. Three rounds not for time of:
-MU’s x 7 reps unbroken
-DU’s x 50 reps unbroken
-C2B Pull-ups x 15 reps unbroken (Worked on butterfly a little bit but wasn’t getting anywhere with it so I stuck with regular kipping.)
B. Every 10 mins for 3 sets:
-Row 1000 m
-20 KB Swings (32/24)
-15 Pull-ups
3:40/5:49; 4:04/6:47; 4:10/6:52
C. Three sets of:
-Single Arm DB Row @2111
8 reps for each set. 85#(wasn’t able to hold the 1 sec at the top), 65#, 60#
-GHD Sit-ups x 20 reps fast and unbroken