Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x Max Unbroken Reps
Toes to Bar x 10-12 unbroken reps
Vertical Kettlebell Swings x 20 unbroken reps
(2011 regionals standard – make sure kettlebell is completely vertical at the top)
B.
Every minute, on the minute, for 8 minutes:
Deadlift x 3 reps @ 75-85% of 1-RM
The wide range in percentage is to account for large differences in what individuals can handle for reps at a percentage of 1-RM. Think in the following terms . . . the three reps should only challenge you in the final two to three of the eight sets. Your mechanics and positioning should not be jeopardized at any point.
C.
Five sets for times of:
135/95 lb Hang Squat Snatch x 5 reps
Handstand Push-Ups to 2″ Deficit x 10 reps
Double-Unders x 30 reps
Rest 60 seconds
D.
Three sets for times of:
400 Meter Run
Rest 2 minutes
Another wet morning in Scotland! Can’t beat running in the rain!!
A) muscle ups: 10/12/10
Keep rippin the skin around my elbow on the straps. Had to come off early on first set.
B) substituted EMOM for 10min 3 back squats @ 145kg
If I deadlifted today it would have been 200kg+ which would have destroyed me for the rest of the week and weekend comp.
C) 54s/60s/63s/67s/85s
All snatches and double unders unbroken had to break final HSPU 8/2. (HSPU all kipping)
D) 1:07/1:06/1:03.
Spicy. Great way to start the day!
Enjoy guys
A.
NoFGMU 1,4,4
TTR 12,12,12
Close grip BB Snatch 27kg
B.
6 sets of
5/5 reps One legged Deadlift w ~50kg
60s rest
C.
5 sets
5 HSC ~50kg non spin BB was interesting
10 Strict HSPU
30 DU
60s rest
D.
Hill Sprint
45s hard effort x 3
A.done bar muscleup 9.7.7, -40 kg KB swings
B.done @ 83% 190 kg
C.1.15-1.20-1.55-1.55-2.00min
D.approx 300m 40 sec-40 sec-39 sec
A.
MU 5,5,4
T2B 12,12,12
KB 24,24,24kg
B. 170Kg (374lbs)
C. 2:37, 4:04, 4:38, 6:11, 5:40
D. 1:35, 1:28, 1:26
CJ,
I have been enjoying the WODs you put together. Very challenging and fun. I have even been using parts of them with my classes here at CFUSD. That is a compliment to you.
Following another person’s programming I believe is helping me become a better coach and athlete. Thank you bud.
Thanks for the kind words buddy! Glad you are enjoying it, and appreciate your participation.
A. 6/5/5 MU T2B all 12′s KB Swings with a 24K all unbroken.
B. 315lbs could have gone higher but didn’t feel H.A.M enough.
C. 9:34 needs work. Not all snatchs were sqaut snatch’s.
D. Done (did not have stop watch outside).
CJ! Part C was saucy! Thanks!!!!!
Roselle… You follow Invictus? Awesome
A: MU: 5,4,3
TTB: 12,12,12
Swing: 3X20 @ 70lbs
B: Used 315 for all sets
C: 2:30, 3:25, 4:30, 4:40, 4:38
All HSPU’s strict off of 45 lb bumpers. Could only hit doubles after a while. Snatches and DU’s unbroken.
a. mu: 5,4,3 strict
t2b: all 12
kbs: 3×20 at 32 kg
b. 275 lbs
c. only did 3 rds rx because of competition on sat and torn hands
d. done (around 1:15) pretty fellt those hams and glutes there
ham time ham burger
A. Done.
11/8/7
12/12/12
3 x 20 @ 24kgs
B. complete. Used 335 x 4 min, 345 x 2 min, 355 x 2 min. About 75-78%
C. Done. All rounds between 1-2 min. First round was fast
But about a 30 sec drop off for next round and then maintained. That was spicy for sure. Used 2 45lb plates with a thin blue pad between. About 2 1/2 inch deficit.
No time for D
A) was in a other gym with very low rings so I did strict muscle ups 7/7/6
12/12/12
20x 24/32/32
B) done with 345 was a bit too light to go H.A.M
C) all sets between 90s and 2 min handstand pushups are getting better
D) All sets around 1:17
A. 9,7,8 on the muscle-ups – should have more here I’m bad at stringing together. Went 24kg then 32kg for swings, 32 was tough. I always do swings to the vertical standard or at least try to is that not normal rx’d? Makes them a good deal tougher for me.
B. 375# for all unbroken prob was the right weight a little under 85%
C. 57,59,1:45,2:07,2:03
Tried to rush through this and it caught up to me as I failed a bunch of the snatches due to soft shoulders good wod to work that weakness. Hspu unbroken started a kip in round 3.
D. 61s,61s,64s. Felt fast and recovered well between each I due think my run was a bit short of 400m though.
A.
Muscle-Ups x 10, 6, 3
Toes to Bar x 12, 12, 12
Vertical Kettlebell Swings x 20, 20, 20 @ 88lbs
Pissed about the Muscleups. Started swinging a whole lot and the rings are close to our pullup rig, so I came off early so I didn’t hit my face into pullup bar. Gotta move those rings grrrr!
B.
Complete with deadlifts @ 390lbs
C.
1:20, 1:40, 2:00, 2:20, 2:20
HSS all unbroken
HSPU started unbroken then got really broken up, last round was 3-3-2-2
Double unders all in broken
D.
1:25, 1:26, 1:25
That was a good days work right there!
I guess I must’ve been moving pretty damn slow compared to you guys :/
HSPU were on 55lb competition discs.. Shoulders are still buzzing lol
A) 6/12/#53, 6/12/#70, 5/12/#70×16
B) #275 :07-:09
C) #125 @1:55, #115 @ 3:05, #105 @3:25, #95 @ 2:30,
Only 4 sets knew started to hurt
D) 1:20, 1:19, 1:18
A: Completed, 10-7-6 on the MU, just didn’t really have it today for MU.
B: Completed with 375lbs
C: 1:00, 1:09, 1:40, 2:01, 2:47, HSPU just fell apart, got that dead shoulder feeling.
D: 1:20, 1:22 , 1:26
A.
Muscle-Ups x 7, 5, 4
Toes to Bar x 12, 12, 12
Vertical Kettlebell Swings x 20 (53#), 20 (70#), 17 (70#)
B.
Complete with deadlifts @ 350lbs
C.
3:13, 5:08, 5:03, 6:02, 6:50
HSPU and Double Unders caused me difficulty today. Missed a few HSS in the later rounds.
D.
70s, 74s, 84s disappointed in the last run, those DL’s really caught up to me there.
A: 8ft ceiling, so red band mu’s 7, 8, 6, T2B 3x 12, VKB’s 24kg 3x 20
B: complete w/285lbs (85%)
C: 5x HSS w/115lbs, 6x 2″deficit hspu’s, 30x du’s
1:10, 1:14, 1:33, 2:00, 4:15. good rep sub for the hspu’s started
to fail on the last round, du’s unbroken.
D: 1:34, 1:35, 1:33
A:
Subbed strict chin up/dip combo for MU – 19/19, 19/19, 17/17
TTB – 12, 12, 12
Dumbbell Swings – 70 lbs., 75, 80
Called it a day, body was completely shut down today and knew B, C and D would be sloppy, not worth getting hurt. Finish it up tomorrow.
B: Worked from 340 to 390
C: Done – Still felt really slow today, most rounds done in about 5 min.
D: 1:25/ 1:27/ 1:24
A.). Mu 10-10-10. Felt great today
T2b 10-10-10
Swing unbroken 20 with 55lb kb
B.) did front squats today emom as I was working yesterday. Done at 225×3
C.) unbroken everything except 3rd round of du.
Hang snatch- these felt really solid today!
HSPU on 45lb thick bumpers. All kipped
DU- all unbroken except for 3rd set
1:07 1:01 1:16 1:00 1:08
D.) didn’t do due to sore ankle from 5k comp wod this weekend. Instead did swim repeats 10x50m on one breath.
Got that good old fashioned drowning feeling today
Back Friday
Savage!
A. Mu x 8,6,4
Ttb x 12,12,12
Kb swings with 53# kb.
B. 315#
C. 1:15, 1:50, 1:55, 2:41, 2:51
D. 1:24, 1:27, 1:23
A. Muscle ups – 17, 10, 9
Toes to Bar – sets of 12
Kb Swings – with 62#
B. sets of 335, 345, 355 x 5, 365
C. 1:07
1:16
1:41
2:00
2:24
D. 1:03, 1:09, 1:11
A. Done with modified mu and 16k kb
B. 190#
C. Only able to do three rounds 2:30, 4:00, 3:30…failing on HSPU
D. Ran 4×400 (4:00) earlier 1:34, 1:33, 1:36, 1:38
Playing catch up due to a crappy work schedule. Did this one the 4th.
A. MU: 9/7/8
T2B: 12/12/12
KB: 53#’s on all
B. 405#, felt heavy.
C. 1:39/ 2:32/ 2:35/ 3:18/ 3:18
D. 1:17/ 1:12/ 1:15