Workout of the Day
A.
Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest
B.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%
C.
For time:
5 Squat Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups
A. Ring practice, pistols need work at 7am, box jumps felt good (unbroken minus 1x)
B. back not feel to hot, so power cleaned everything
85,90,95,100,105,105,110,120,120,125
C. Scaled to 115 power cleans, tried to stick to butterfly but wasn’t too successful. Burpees were fast and I stayed very low.
10:45
WU: 1.5 min airdyne, mobility
A.Three sets for max reps of:
-30 sec MU’s (9, 8, 7)
-30 sec rest
-30 sec Pistols (8, 7, 9)
-30 sec rest
-30 sec Box Jump 24″ (14, 14, 15)
My right knee is still really throwing off my pistols. Need to get it stronger!
B. EMOM 10 mins of:
-Clean x 1 rep
165, 175, 185, 200, 215, 225, 240, 245, 255, 275 (10# PR)
Did the EMOM for 9 minutes. Rested up after the ninth minute and went for a PR attempt and nailed it!
C. For time:
-5 Squat Clean (205#)
-10 Burpees over bar
-20 Pull-ups
-and so on so forth
10:21 RX. Squat Cleans were 4+1, 4 Unbroken, 2+1, 2, and 1. Stoked on being able to connect them. Pull-ups were what slowed me down. Need to develop the butterfly.
D. Mobility