Workout of the Day
A.
Three sets, not for time, of:
L-Sit x Max Hold
Handstand Walk x 15 Meters
Skin the Cat x 3-4 reps
B.
Take 10-12 minutes to build to a heavy Snatch Balance
C.
“Lil’ Nate”
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes, and then . . .
For time:
Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
A) l-sit: 60s/45s/45s
Handstand walk needs dialling in again. Consistent 6-8m then drop.
Skin the cat 4/4/4
B) worked up quickly to 100kg with no missed reps then failed on 110kg. Ran out of time to try again.
C) 8 min amrap: 9 rounds + 1 muscle ups
9 rounds + 1 MU: 9:12
Really happy with consistency. Did feel slightly more fatigued but managed to remain unbroken throughout.
Sorry 8:12 for part 2 of C.
Started on the minute!
A.done (Lsit approx 20 sec.finally getting handstand walking,cats 4s.
B.5×3 banded bench press
C.8 min amrap=6 rounds+2 MUs
6 rounds+2 MUs=05.54 min
I have a few of other affiliate team members following this programming as well as me. Not all the girls have muscle ups though. What would be in your opinions the best scale when it comes to this, for training purposes? Attempts or c2b or something else?
A) l-sit 30/21/17 cats 4/4/4 hs-walk getting better aprox. 4 meters per attempt
B) worked up to 175 just wasnt there today…
C) 7rds 2 mu 4 hspu time was 9:44
A)L-sit:14,7,15 sec
HS walk: many 2-3 “steps” the farthest one was 3-4 meters
Skin the cats:3,3,3
B)120# failed at 125#
C1)4 Rnds
Rnds:1,2,&4 1 kipping + 1 jumping MU Rnd 3 2 jumping MU
C2)4 Rnds
MU same as above
Time on C2 was 7:50
A: L sit: 20,15,20
Skins: 4s
Hsw: 15m in two atempts
B: 135lbs (first time doing this heavy)
C1: 6rds +1mu
C2: 8:22
A: Done
B: 95/135/185/205/225/245/255
C: 6 Rounds
C2: 9:30
A. Done
B. 155lbs technique work
C. 8 rds even.
C2. Did another 8 min amrap on accident. 6 rds + 2 mus + 4 HSPU. I’m thinking 8 rds would have been somewhere around 9 min
Started w 1.5 hrs of Bouldering. Did A during breaks.
A.
L-sits 20-30sec/set on floor
4-7m every time
Forgot SkinTheCat?
B.
Worked Snatch mobility. Bottom position needs a lot of work.
C.
sub’d 28kg KB (American Swings) no 32kg KB at climbing gym.
7 rds in 8:10
D.
Skipped the 2nd Nate part.
Had fun with some climbing moves and
did 28kg Snatches 12/arm. Practiced Kipping HSPU.
2k Row @18-20 SPM
8:21
3 hrs at the gym! Its like I’m 30 again.
Couldn’t post yesterday for whatever reason so…
Yesterday:
A.
Front Squat
4 x 5 @ 270lb
B.
Touch and Go Power Clean & Jerk
185-190-195-200-205lbs
19s, 20s, 20s, 18s, 23s
C.
Back Squat
4 x 5 @ 345lbs
D.
6:35
GHDs leave me dizzy and with a headache EVERYTIME.
Fun day
………..
Today
………..
A.
L-Sit x 41s, 30s, 27s
Handstand Walk x 15-15-15 (First 2 sets in 3 attempts, last set in 1 attempt)
Skin the Cat x 3-3-3
B.
Heavy snatch balances put a lot on my wrist so I did snatches off the high blocks instead. Really puts an emphasis on pulling under FAST. Worked up to 205lbs
C.
8 rounds even
Then
8 rounds in 9:44
Everything unbroken except the very last set of F@$&ing HSPU 2-1-1.
A. L-sit: 25s/ 20/ 20
Handstand walks: 2 trips across gym each time
Skin the cats: 4/4/4
B. 175#
C. 7+ 1 MU with strict hspu’s
7+ 1 MU for time: 8:40 with kipping hspu’s
Nice work today man! What’s your PR for Snatch balance?
Not very high Scott. Right around 175#. I’ve been working on being faster under the bar and not driving the bar up.
A: Completed
B: Skipped due to wrist.
C: 8 rounds plus 1 MU – 10:07
Held onto DB to keep wrist neutral on HSPU, made it harder but the KB swings it was slowed me down on the
second part.
1)
a. 45s/30s/33s
b. sucked big time, 2-5m at a time. 3rd set best!
c. check. easy today
2)
95/115/135/155/165/185PR!!!
3)
8 rounds + 2 MU + 4 HSPU + 4 KBS
4)
12:23
A. 31s,done,4/ 25s,done,4/ 21s,done,4
B. 248 PR
C. 8 rounds/11:41
A.) done
B.) 245 missed 250
C.) 8 even
D.) 9:35. Shoulders officially toasted
E.) had to work yesterday so did the squats today and worked in a lot of core work to try and help the back
A. Did the l sits on rings which proved tougher 20s,13s,13s.
For skin the cats are you supposed to be able to go unbroken, I dropped from rings after each rotation
B. Up to 215# felt good wanted to end on a clean rep
C. 8rds then 9:20 to complete. All unbroken but kb swings were bad I basically do a kb snatch to meet the vertical kb standard. Started mixing in Kipping hspu as necessary.
Was short on time today… missed the gymnastics and snatch balance. I’ll try to make it up on Thursday as I need to work on both.
Just a good dynamic w/u then lil’ Nate:
7 even / 8:43 – probably played this a bit easy. Just smooth and steady, everything unbroken.
A. L-Sit 18,12,14 seconds
Handstand walk x 15 meters
Skin the cats x 4 reps
B. 185#
C. 6 rounds + 4 reps
8:07
A. 15s, done with help, 4/ 10s, done with help, 4/ 12s, 3-4 steps each till finish, 4
B. 150 PR
C. 5 rds + 2MUs and 2HSPUs (after 1st set of MUs, went to small jump MUs)
D. 8:39
A. Done
B. 205#
C. 8 rounds + 1 swing
Part 2. 9:15
A. Done, holds 22/18/17
B. #245
C. 7 + 2 rds
D. 9:29
A. L-sits- 20s/10s/11s
Hand stand walks – broken sets for 15m
Skin the cat- 4/3/3
B. worked up to 245#
My right quad cramped on 235#..stretched it out and put up 245# cramped again then called it quits just after 10 minutes. Really wanted to go higher played it safe.
C. 7 rounds
D. 7 rounds – 9:59
A: skipped L-sit and hs walks cause of my wrist
B: Worked up to 225, didn’t feel stable
C: 6 rounds with hspu on dumbbells
D: 8:30 w/ hspu on dumbbells
* played with strict and kipping hspu’s on the dumbbells which is tricky, felt like doing hspu for the first time, rather frustrating day.
A) good
b) got to 155 well short of any pr
C) 7 full rounds exactly
D 10:01
Interesting programming today. Like it!
A)L-sits 49,37,33
handstand walk really bad 1 meter only
and skin the cuts 4/4/4
B)snatch balance worked on 90 kg
C)8 rounds 2mu+4 handstand push ups
D) finish in 8 mins and 29 secs
Hey guys im like new around here in US and im looking for a job.If you happen to live in san diego and you have something on mind, feel free to let me know.:) my email is [email protected] thanks.have a good night everyone
A. :57/:30/:25- Dumb ass. I burnt out first round.
HS walks unbroken/ 4
B. Growing no like
C. 8 rounds+ 11
8 rounds+ 11- 9:22
Spell check that GROIN
A)L-sit: 30,20,20 sec
HS walk: still very broken up, but feel that I am getting closer to getting it
Skin the cats :4,4,4
B)165#. Failed at 175# and ran out of time.
C1)4 Rnds + 2 HSPUs
All strict HSPUs
C2)11:27
A. Done- I’m not impressive on any of these movements
B. 105# This didn’t feel good today, definitely felt like I was doing it wrong
C. 5 rounds (modified MU because I don’t have them…yet)
C.2. 8:36
A.
L-sit – 42, 32, 30
HS walk – Still not good at these, but made it 10m on the 3rd round pr.
Skin the cats – 3, 4, 4
B.
235 PR – I felt really fast, and would have gone heavier, but was having trouble stabilizing the bar overhead.
C.
7 +2 MU’s, and 3 HSPU’s – HSPU’s were unbroken until round 8 where I felt like I hit a wall!
D.
11:42 – Again HSPU’s were the limiting factor.
A: done- no handstand walk so did 30 alternating hand lifts in handstand against wall. L- lits :18-:28sec, 4 skins the cats done.
B: first time doing this got to 155lbs failed 160lbs at 11:50.
C: 8ft ceilings so red band mu’s all else Rx’d 5rds even
D: 7:27 – got faster at getting set up in the band.
A. done
B. Built to 105 lbs..felt slow and heavy today
C. 6rnds + 2 reps (modified MU to pulling hips to the rings..almost got them), 7:59
Did this one today.
A
L-sit: :30, :30, :10
Practiced handstands.
Skin the cat: 3-3-3 as slow and controlled as possible
B: ->60kg felt ok (and my current pr) Need to do more of these to build confidence and shoulder stability.
C1: 6 rounds (current Nate pr 8 rounds
)
C2: 12:03 last muscle up took ~1:30 and 3 attempts
Good times!
A) L-Sit 30″/30″/30″
Handastand Hold 15″
Skin de cat 4/4/$
B) PR 95kg Snatch
C) 9 rounds and 1 Kb swing
9 rounds and 1 kb in 10:58
Kb :24kg