Workout of the Day
A.
Three sets for times of:
5 Muscle-Ups
10 Handstand Push-Ups
15 Pull-Ups
Rest 2 minutes
B.
Five sets of:
Clean Pulls x 3 reps
Rest 2 minutes
C.
Three sets of:
Good Mornings x 4-6 reps @ 4011
Rest 2 minutes
Keep the load moderate here, goal is perfect mechanics, not max load.
D.
For time:
75 Push-Ups
100 Meter Farmer’s Carry (heavy)
50 Push-Ups
100 Meter Farmer’s Carry
25 Push-Ups
100 Meter Farmer’s Carry
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A) 60s/55s/55s all movements unbroken
B) set 1:130kg then sets 2-5:150kg
C) sets 1+2:60kg x 8 set 3:70kgx8
Trying to keep best form possible
D) 9:27
pushups: 60/5/5/5. 25/10/5/5/5. 15/5/5
5m turn around with 2x40kg kettlebells: for all 100m I did 50m drop, 25m drop, 25m drop.
How true is that workouts that look ok on paper suck when you do them!
GRIPTASTIC!!
A.1.15(bar muscle ups)
1.18
1.22
B.5x150kg
C.1x60kg 3x80kg
D.08.10min (100 kg loaded barbells)
That’s a hell of a carry. Well done Henrik.
It was only 100 kg total=2x50kg barbells sir….
What’s the “4011″ for the good mornings mean? I’m assuming its some sort of hold/tempo count?
Hey Jerry, yes, that is a tempo prescription.
First number is lowering phase of the movement in seconds. Second number indicates a pause/hold. 3rd number indicates the speed on the way up in seconds. 4th is pause/hold at the top
You’re the man, thanks Daniel.
A. 1:05/1:01/1:05
HSPU were a little off today
B. worked up to 315# for the last 2. I wanted to make sure I still had good acceleration on the pull.
C. Stuck with 95# for this. Seemed plenty..
D. 9:03 w/ 2 x 32kg kettlebells.
A: All ub except hspu. They suck
2:00
2:47
3:15
B:
Done
C:
Done
D:
Hand release push up, 48kg KB
14:50
A: 1:22, 2:50, 3:00
B: 225,275,300,300,300
C: 3 X 155 – Used a Safety Squat Bar
D: 12:57 – 2, 32 kg KB and a 20lb vest
A. 1:15, 3:24, 5:28 (Muscle ups need work)
B. Kgs 120, 140, 149, 140, 149, 140
C. Kgs 50, 60, 60, 60
D. 75lb Dumbells 14:03
The last 2 WODS I have done things I normally wouldn’t have programmed for myself. Thank you.
Welcome brother! It’s going to challenge you in different ways, but if you’re going to set your sights on competing in the sport of fitness, I think you’ll do very well with it.
A. 1:33, 2:23. 4:20 (MUs 5, 4/1, singles hands ripped) Did pike HSPUs, Strict press is my downfall.
B. 215, 225, 235, 235, 245(1RM PC&J weight) Stayed here to play it safe.
C. 3×5 @ 115 with safety bar
D. 16:40 (like i said, strict press movements are my downfall) 2-70lb KBs and a 20lb vest for the walk.
1h of Bouldering pretty hard. Then the Gym was so crowded it was impossible to do A(anything really) properly.
A.
3 rds not for time:
3 MU
10 HSPU strict
5-10 Pullups strict
B.
70kg, 90kg, 100kg, 100kg, 100kg
C.
40kg x6 all sets.
D.
Not for time:
100m FW 2x25kg
100 Pushups
100m FW 2x25kg
Back to morning sessions now.
A.
5x ring dips
10x hspu
15x strict ring chins
3:25, 3:18, 3:50
B.
205
C.
95
D.
50x p-u
80#ea. by 50steps
Then Knee pushups next 2 rounds
11:33
A: 48, 54, 60 seconds, all unbroken.
B: 315lbs for all working sets.
C: 135lbs for all working sets.
D: 7:53, just used 2pood KB, that’s all that was available. Used very small sets of 2 and 3 for the sets of 50 and 25, with almost no rest. This worked great, def a technique I will use in the future for high rep push-up workouts.
A.
Three sets for times of:
5 Muscle-Ups
10 Handstand Push-Ups
15 Pull-Ups
Rest 2 minutes
B.
Five sets of:
Clean Pulls x 3 reps
Rest 2 minutes
C.
Three sets of:
Good Mornings x 4-6 reps @ 4011
Rest 2 minutes
Keep the load moderate here, goal is perfect mechanics, not max load.
D.
For time:
75 Push-Ups
100 Meter Farmer’s Carry (heavy)
50 Push-Ups
100 Meter Farmer’s Carry
25 Push-Ups
100 Meter Farmer’s Carry
RESULTS:
A). :57, :57, and :59 all sets unbroken besides last set of HSPU.. Balance issues…
B). 135LBs, 225LBs, 275LBs, 275LBs, 305LBs..
C). all sets with 135LBs
D). 7:33. 200lb carries each hand, 20m turn around.
Blake, will you be at the Northwest Regionals? Bummed you won’t be competing, but hope to run into you up there.
Just started implementing this programming yesterday so thought I’d go ahead and commit to putting it out here…
A)7:45, ?, 11:34
Forgot to reset the timer for 2nd round. HSPU were rough and I only did 2 muscle ups in the 3rd round and then 3 jumping muscle ups. Still working all of these skills
B)135lbs,155lbs,165lb,175lbs,185lbs
C)35lbs,55lbs,55lbs
My posterior chain is weak which is what’s keeping me from progressing on my deadlift.
D)23:27 with 45lb KB’s
Welcome Leah! Modify as needed in the early going, but you’ll get lots of skill practice with some of the gymnastics, and over time, you should start to feel very confident with these.
A. 2:04
1:51
2:15
(modified muscle up)
B. 135/135/145/145/145
C. 85/85/95
D. 12:51 w/55 lb dumbells
a. done, first two rounds ub and at a min each, last round couldn’t do more than 1 MU. hit a wall here, went from 5ub to 0. pulling strength was gone
b.just went to 130kg, stayed light worked on explosive hips
c used 50kg would like to see these more
d. 8:10 used 2pd kbs normally I would have gotten at least 6 something but pushing endurance wasn’t there.
A: No place to hang my rings, at temp. location for summer. Considered hanging them from field goal post of local high school. Did 30 DU instead. No time recorded.
B: 135lb, 185, 225, 245, 255
C: 45lb, 115, 125
D: 10:30, 80lb dumbbells
A.
1:01, 1:03, 1:26
B.
185, 225, 275, 275, 275
C.
135, 185, 225
D.
9:31 with 95lb barbells
A. Time me with a sundial!!!
Rnd #1: 5:28
Rnd #2: 4:33
Rnd #3: 9:33
Scaled HSPUs with 1 abmat
I really need to conquer the HSPUs and muscle-ups this year.
B. 185, 225, 245, 265, 265
C. 65 lbs., 85 lbs., 95 lbs.
Probably could go heavier. I have not done these in awhile and I was spooked by the slow tempo.
D. 13:23 with a 2 pood KB in each hand.
A. 6″19′
B. 120 kg
C. 30 kg
D. 4″32′ (2x 24 kg KB, couldn’t find anything more heavy. We only have 1 32 kg KB)
E. On my own (the last session at Gym Project was just getting at their WOD):
4x 3 minute sprint:
5 HPU
10 Pistols
15 Pull-Ups
90s rest
8 rounds + 5 HPU