Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)
B.
Take 15-20 minutes to build to a heavy Split Jerk
C.
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.
D.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes
A. MU’s: 0/0/2
HSPU: 12/11/11
B. 155#
C. 39, 46, 1:19, 1:16. 3 rounds + 15 reps @ 5 min.
D. 10/10/9
A) 3x
7 MU
12 (2-45′s with an abmat),10 (took away the abmat for the deficit)x2
B) worked up to 265. Weight felt heavy today
C) :29/:28/:28/:28/:30
d)15/13/10
A)
Done
First round everything was tight after that it loosened up
B)
205/225/245/255f/255f/255 PR
C)
:34/:34/:36/:36/:40
D)
26/16/13
“I’d have to say it was a good day!” -Ice Cube
A. MU – 3, 2/1, 3 – non false grip
B. worked up to 265. Something in my shoulder didn’t feel right so I stopped there.
C. :33, :35, :32, :39, :64
D. 25, 18, 17
A. Bar MU 7/5/5
HSPU Strict w/ 20 kg plate and abmat (little deficit) 12/10/10
B. 70-80-90-100-105 F – 110 F
Frustrated !!
C. Did every 1:30 intead of 1:00,
:31
:30
:31
:31
:32
D. 19-13-12
B) worked up to 175
C) the pull up bar is literally on the completely opposite side of my gym as the area bars are allowed, so I did the 10/10 every 1:30 instead. Plenty of time to jog from station to station!
D) 12/9/8
A) muscle up progression/negative hspu
B) worked up to 143lb
C) 85lb/PU :33/:36/:43/1:03 need to work on stringing C2B together so scaled–also need to learn how to cycle the shoulder to over head, weight was easy but it can’t quite cycle efficiently yet
D) negative dips, did so many can’t remember.
A.
Muscle ups 3-7, 3/4/3 (then the ring broke away from the rafter…)
HSPU 12/ defecit 8/8
B.
135, 185, 205, 225, 245, 275, 295miss, 295miss, 295miss, 295miss
C.
:30 something, :30 something, :40 something, 1:01, then took a couple minutes off and finished the last round in :30 something.
D.
18/18/10
A. MU’s 3/4/4 unbroken
Strict HSPU 12/12/12 (w/band)
(Can only do 1 strict HSPU)
B. 158# (10# PR!!)
C. :34
:53
1:12
X (rested the remainder of the minute)
15 reps @5 minutes
I was excited because all the 95# shoulder to overhead were unbroken; strength is a weaknesses for me! Thankful for progress!!
D. 25/25/25
A) Done @ 4 MU’s each and 12HSPUs. Spotted Louise.
B)MikeE – Worked up to 245. Mind said go, shoulders said that’s too much weight
Lulu – Worked up to 145. She was grrreat!
C)MikeE – 10/10, 10/10, 10/10, 10/10, 10/5 – C2B’s really slowed down and broke lots.
Lulu – 10/10, 10/10, 10/10, 10/10 – Missed one round and reduced weight to 85lbs after 2nd round.
D)MikeE – 21/15/12 – Felt like I was at Global Gym with my extreme pump.
Lulu – 9/9/stopped.
MikeE – Just soooo happy to be doing things with only minor pain. SUCCESS!!!