Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
GHD Sit-Ups x 15 reps
Handstand Walk x 10-15 meters
B.
Three sets of:
Deadlift x 4-5 reps
Rest 3 minutes
Build over the course of the three sets to a tough, but not max effort, 4-5 reps.
C.
Complete as many rounds and reps as possible in 3 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
A) Completed. Muscle-ups 5/6/5
B) Deadlift 5×335, 5×375, 5×405
C)
AMRAP in 3mins: 2 + 6 reps
AMRAP in 4mins: 3 + 1 rep
AMRAP in 5mins: 3 + 15 reps
A. 7/15/15m all sets
B. 315, 365, 405
C. 3+3, 3+15, 4
A. 4-3-3/15×3-15×3 (Need to work on not swinging all over the place! haha)
B. 255-275-305 (didn’t go ME but it was about 10-15 pounds below ME)
C. 3min-2 rounds + 3 deadlifts
4min- 2 rounds + 9 deadlifts
5min-3 rounds + 1 deadlift
(on the last round i took little bit more rests before the deadlifts and it helped me be more efficient by going UB) Good Workout!
a) 4/4/4 mu’s
20/20/20 ghd
hs walk drills
b)315/365/385/405/455
c) 3 rounds + 2, 3 rounds + 6, 3 rounds + 15
A) Done
B) 315×4, 345×4, 375×4
-Have never really been a great DLer. Pleased with the 375
C)
1- 3+3
2- 3+5
3- 3+21
a)3,4,3 been 10months since i’ve tried to do a muscle that wasn’t for demonstration purposes, felt pretty good
15,15,15ghd
wall facing wall climbs 10/side- very hard
b)DL-315×5,345×5,365×5
c)had to do burpee oldmanboxstepupovers DL@185 felt heavier than expected
1)2+5
2)2+23
3)3
Been out of the action since monday. Had to see the dentist and it was a bad one. Might be out this whole week but ill be back at it again.
A. MU’s 6,6,6
GHD 15,15,15
HS Walk- Done
B. Done @ 345
C. 3+6, 3+26, 4+11
A. MU: 5/4/4
GHD: 15/15/15
10m handstand walks each round
B. 315/365/405 (4 reps)
C. 2+6 2+12 2+19
Consistent but not good enough. Trying to push myself, but battling my lungs!
Earlier today I did yesterday’s
B. two position snatch..worked up to 215
C. :53 :50 :60 (last round: mulligan)
D. 8:04
At the end of the day I’m a little disappointed with today’s workouts. This week has been off from battling a stomach issue and making up the workouts. Looking forward to a good row/rest day tomorrow and hitting it hard on Friday!
A) done
B) 3 sets of 4 at 315
C)
3 min: 3 rounds
4 min: 3+9
5 min: 4 rounds
A. MU – 0, 0, 1
GHD – 15, 15, 15
HS walk – 15m, 15m, 15 all UB
B. 185, 195, 205
C. 2+16, 3+2, 3+9
A) bar muscle ups
4,4,4
15,15,15
10m each time
B) 345, 355, 365, 375 – all fives
C) 3rds + 3
3rds + 14
Skipped final rd, did oly class instead
Nice to see you posting!
yeah budday!
A.
Muscle-Ups x 5 reps
GHD Sit-Ups x 15 reps
Handstand Walk x (gave it 5 shots per round… getting better though)
B.
3×5 @ 333, 355, 365
C.
3+1
3
3+3
A) Practiced MU progression; x15 GHD’s all sets; practiced free handstands all sets
B)
3×5 @ 175, 195, 205# (all touch & go; felt great)
C) 2 +8 deadlifts / 2 +4 deadlifts / 2 +5 push ups
* deadlifts slowed me down during 4 & 5-min AMRAPs; lower back was tightening up and had to break them up
body felt like it was hit by a freight train of delight over the past few days.
A)done
B) 3×5 @ 315, 355,375 felt nice today
C) 2+6 box jumps, 3+4 box jumps, 4
A) 3 sets:
linked 3 MU’s for the first time, 15GHD, 10M handstand walk
B) 3×5 @ 175, 185, 195 (should have gone heavier)
C) 2rds+4 box jump, 2rds+3 pushup, 3rds+1 boxjump
A.
Three sets, not for time, of:
Muscle-Ups x 5 reps
GHD Sit-Ups x 15 reps
Practice Handstand Walk
Note
- Fix head position, tuck my chin into my chest
- look in-between my hand with just my eyes
B.
Three sets of:
Deadlift x 5 reps
Rest 3 minutes
Build over the course of the three sets to a tough, but not max effort
(95×5, 185×5, 275×4, 350×3)
375×5, 405×5, 425×2
Note
- I need to invest in a pair of weight lifting socks or something that will protect my shins.
- My “Pulls” (Deadlift, Clean, Snatch) have been feeling slightly off because my shins are so tender, I’ve been keeping the bar out in front just so I don’t hit them.
- Haven’t deadlifted in a while so wasn’t sure how to gauge the weight.. so 3rd set counts as a FAIL!
C.
Complete as many rounds and reps as possible in 3 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185lbs Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185lbs Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185lbs Deadlift x 9 reps
Push-ups x 12 reps
3 min: 2 rounds + Burpees + Deadlifts
4 min: 3 rounds
5 min: 3 rounds + 2 Burpees
Note
- Focused on transitions, just moving right into the next movement
- I need to dance around the line between going frantic in a WOD and going fast
- Sometimes It’s okay to let the wheels fall off, today was one of those WOD. The weight was light and movements were simple.. keep that in mind
Started working out a 3pm, but my last meal was at 930am
low energy
A. Did 3 round for quality
Ring MU practice w/ band
20 abmat situp
HS practice
B. 110-130-140×4-150×4 all kgs
C. 2R + 17
3R
3R + 3.
Part C was tough!
A.) all 3 sets 5/15/15
B.) 365/375/385
C.) 1st 3 + 4
2nd 3 + 9
3rd 3 + 17
Been working on getting the gas tank up, first time doing multiple wods in a week in 4 months. The past 4 months have been pure Oly lifting and trying to gain weight. Feels good to be sweating alot again!)
short on time:
A. did strict chest to bar pullups 5 each min for 5 min
B. skipped
C. 2+7, 2+21, 3+3
C. Felt pretty good…
A.
Muscle ups 2/3/4
GHD SU 15/15/15
HS Walk 15/15/15
B. 135, 225, 315, 365
C.
3 Min: 2+14
4 Min: 2+21
5 Min: 3
D. AirDyne:
1 Minute for calories 18/22/27cal
2 minute rest.
A) subbed 3×5- 4&4 strict pullups & dips for a muscle up. no rings, woe is me. 3×15 ghds; 3x15m handstand walks.
B) 185; 225; 275
C) 3+6
3+25
4+15
A.
Done
B.
205, 215, 225
C.
3+1
3+5
3+16
Part A:
Muscle ups:
+ 2 spotted
Super happy with these
1st one without false grip
2 + 1: all false grip no spot
2+ fail: both false grip
GHD all sets x 15
handstand walk: all sets x 15 feet ub
Part B:
165×5, 175×5 and 195 x5, yesss, these felt very strong
Part C: as rx’d
2+15, 3, 3+ 6, the jump right over the box was HARD.
A) Done
B) 315×5/325×4/325×1 (back was tweaked on second set)
C) 2+10
3
3+7
A) bar muscle ups
4,4,4
shoulder touches, free standing hand stand,
GHD x 15
B)275, 315, 325 x 5
C)2 + 11
3 + 1
2+ 18
A. Completed
B. 175-205-225
C. 2+2, 2+22, 3+4
Did this yesterday
A. Completed and was really awesome!!! I crossed the gym in the handstand walk, yeah!
B. 315-365-395
C. 3+1, 3+15, 3+22. Surprised I didn’t get 4 rounds ever, oh well. I kinda had a brain fart on the first round because I was jumping over the entire box, lol.
I will upload to youtube account.
A. 6,7,5 banded muscle up. 15 GHD all sets. HSW subbed with 15 Push Ups (shoulders were very dead).
B. 295, 315, 335. All 4 reps.
C. At RX. 1 + 4 burpees, 1 + 6 burpees, 1 + 4 DLs.
Extra:
Found 1RM CGBP @ 205
Set 1: 2 reps @ 90% (185)
Set 2: 3 reps @ 85% (175)
Set 3: 4 reps @ 80% (165)
Set 4: 5 reps @ 75% (155)
Set 5: 6 reps @ 70% (145)
*Rest 60s