Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Burpees x 10 reps
(work on speed and efficiency)
Run 400 Meters @ 75-80%
B.
Six sets of:
Bench Press x 3-4 reps @ 20X1
(all sets should be performed at or above 80% of your 1-RM)
Rest 3 minutes
C.
Five sets for max reps of:
45 seconds of Weighted Strict Pull-Up (35/20 lbs)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Push Press (95/65 lbs)
15 seconds of Rest
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A) As RX’d
B) 95kgx4 / 97.5kgx4 / 100kgx4 / 102.5kgx4 /105kgx3 / 105kgx3
C) Weighted pullups: 13/10/8/9/9
Hr pushups: 30/25/22/21/23
Push press: 20/20/20/20/21
Total 271
A:
RX (6 MU each time)
B:
80kg – 4 reps
80kg – 4 reps
82,5kg – 4 reps
85 – 3 reps
85 – 3 reps
85 – 3 reps
C:
Damn forgot to take a picture of my score on this one.
A: Completed
B: All sets at 215lbs for 3reps.
C: 11-7-6-6-6
28-23-23-19-20
17-15-15-15-17
A.
9xChins/9xDips
Paced with metronome set at 90 w/focus on pulling
B.
145# 4xea
C.
9,9,8.9,9
18,19,17,19,20
11,10,9,11,13
Makeup from yesterday
D.
3/4 evil wheels instead of T2B
6:35
(I want to grow up and be like Ross E.) LOL
Cuz He was doing 100#db snatches long before Xfit. hehehe
Not to mention 1-arm rollouts and 3 weighted vests. Doh.
E.
100x SDHP Oly
5:29
Just looked at the map and kids gymnastics comp. in July is near Oceanside. We may (most likely) be going down to Invictus for a drop in workout. WooooHoooo. That will be fun.
A.
5x 400m @ 75% + 50 double-unders
3x Muscle-Ups 6 reps + Burpees 10 reps
B.
6 sets with 95 kg x 4 reps
C.
I did 3 sets.
Weighted Strict Pull-Up (+15 kg): 10/9/11
Hand-Release Push-Ups: 30/29/32
Push Press @ 40 kg: 17/15/15
D. (on my own)
Snatch technique + 4x 5 reps hang snatch with 50/60/65/65 kg)
A) Muscle ups – 4-4-5
Burpees – 23-25 seconds
400 m – average 1:23
B) My goat.
155#x3
165#x3
175#x3
175#x3
185#x3 PR is 235# two years ago. Long way from that right now.
C) Pullups – 7,7,6,6,6
HRPU – 17,15,12,11,11
PP – 10,9,6,12,11,11
a. done, all muscle up sets were at 4-5 reps and felt pretty good. improving.
b. 100k,100,102,104,105,107 all for 4 solid reps. really good hip/leg drive on these, my hamstrings/glutes are almost cramping each rep hah.
c. done, didn’t keep track of reps sorry. Pushed hard though. This is the first time in a while heading into a rest day where I’m not completely destroyed. Recovery is getting better again finally. Was kind of in a slump.
A) completed
B) 6 sets of bench press
135,135,135,145,155,155 *3
C) 5 sets for max reps
Weighted pull ups, hand release push ups, push press 95lbs
1) 7/20/18
2) 10/18/19
3) 10/20/18
4) 9/20/17
5) 9/18/15
Awsome workout.. rest day tomarrow..yah….
A: As Rx’d
B: 135, 135, 140, 140, 140, 140
C: Weighted pullups 35lb: 7,5,5,4,4
HR Push ups: 22,15,14,12,15
Push Press 95lb: 15,14,13,12,15
A.
No rings at work PU and Dips instead.
Burpees check
Tried the SkiErg instead of running. Horrible machine, must be brilliant then.
Going easy with running still.(Achilles prob)
B.
CG Bench
90kgx3x2, 87.5kgx3x4
C.
12-8-6-6-6
25-15-12-12-12
16-15-15-15-16
A: Done, but substituted 6 butterfly pull-ups for muscle-ups
B: 230, 230, 230, 230, 235, 235
(all sets were 3 reps)
C: Weighted pull-ups 26lb*: 8,8,6,7,7
HR Push ups: 20,17,15,14,13
Push Press 95lb: 17,10,12,10,10
*scaled to 26 lbs.
A. Completed, bar m/u
B. only a few sets at 185#
C. 200 reps