Workout of the Day
A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
A. Gym
Strict Muscle Up: 2/2
Pistol (sur Box): 12/12
Strict HSPU: 14/15
Strict C2B: 10/10
L Sit: 2x 20s jambes tendues + 10s Tuck
B. Workout
T2B: entre 15 et 20 reps Unbroken
AB: 13 Cal (80 RPM)
Ring Dips: entre 8 et 12 reps
A. MU 5/5 (not good shoulders)
Pistols (training without kg)
HSPU 15/15
CTB 12/12
Lsit 40/40
B. T2B15/15/15
Cal row 9/9/9
Ring dips 15/15/15
C. done
A:
MU transition work.
Pistols with red band.
Negative hspu.
4/5 supinated c2b.
2×20 sec l sit hold in rings.
B:
T2b: 12/12/10
Assault bike: looked at the rpm. The highest was 79/81/79
Ring dips with red band: 15/15/14
C:
Done.
Did yesterday’s workout, since I miss Oly Lifting.
A. 135/145/155/165/175/185/190/195/200/205/210
Accidentally did 11 rounds, but surprised myself with 210#, so I’m okay with it.
B. Row: 1:31.4
DB Manmakers: 8:24, these sucked so much more than I thought they would.
Yes, yes manmakers do suck… a lot! Good work!
A.
Mu-9/6
Pistols-14 bodyweight, 8 w/24kg
Strict HSPU-19/15
C2B-14/12
L-sit- :40/:30
B.
TTB-15/10/10
Airdyne-10/7/8
Ring dips-12/10/10
No time for part C
Nice work BZ!
A lot of substitution on this:
Odette
did Fitness Part A (went up to 20lbs from 15 on L-seated DB Press)
Substituted TTB for leg raises and rowing for assault bike
Joan
CTB Pullups (no place for muscle ups) 16/15
Bodyweight pistols (still have to hold my own foot when doing pistols) 16/15
HSPU 2015
No L-sit
B. TTB 13/9/8
row for calories 10/10/8
Ring dips 19/14/13
C. did a bunch of holding hollow rocks not as prescribed
Nice work! I have trouble with my right leg on pistols. left leg are a lot easier.
Same here. Left leg, strong leg.
Are you able to do them without holding your own foot? I can’t, I guess just more practice that I never do
Nevermind I just read you did them with 35# KB
tried to step out of my gymnastics comfort zone today and make some progressions 🙂 A. muscle-up progression on rings to practice hip explosion and transition alternating pistols with 12 kg kettlebell first time i did strict hspu – used 20 kg plate + abmat strict supinated pull-ups – no chest to bar, but first reps without band 🙂 then did negatives accumulated 30 seconds L-sit hold on paralleletes B. toes to bar 4/4/4 no assault bike so i did double unders for practice 12/13/23 ring dips – only 3 per round, but strict without band 🙂 C. done with… Read more »
A. MU: 12/5
Pistols: 11/11 — 35# KB
HSPU: 14/13 — 1 abmat
CTB PU: 15/13
L-sit: :40/:33
B. T2B: 20/12/11
Cal ROW: 12/12/12
Pushups: 21/16/15 (chest to deck)
C. Complete w/ 2.5s (awful, by the way). Fun day.
HSPU looking better
Yeah, I can’t really explain why they flowed better this time. The 1-Abmat scaling does make a big difference, even if it is only 2-3″ of ROM.
It is amazing what those 2″ can do. Nice work today!!! I can’t do weighted pistols.
A. MU – 13/6…Got 12 UB which was a PR
Pistols (RX weight) – 17/12
SHSPU – 20/16
Sup. C2B – 16/14
L-Sit done.
B. 122 Total reps, but subbed rowing for the assault bike.
TTB – 17/13/13 = 43
Row – 12/12/12 = 36
RD – 17/14/12 = 43
C. Done.
Nice on MU PR, same for me at 11.
Nice!
PR Stars!!! 13 unbroken is awesome!
Thanks but it was actually 12 UB. I did 12 + 1 during that minute.
At 6’4 225 Gymnastics doesn’t come easy but oh how I need it…
A. MU-4,3/Pistols 35#KB- 12,10/Strict HSPU- 4,3/Sup. C2B- 8, 7/L-sit- :40, :35
B. T2B-10,8,8/Trueform Sprint :30-.09,.08,.08/ring dips-10,9,9
C. All 3 rds of RSA-10 W/ 2.5# plates, 5 no weight/ Hollow Holds :40
So glad you guys program this stuff, thanks.
I am in the same boat, horrible, but so glad it is programmed.
Somehow got talked into doing a regionals prep workout with the competition group at our gym. 6 rounds of :90 row for calories, :30 wall ball (14# ball), 4 min. rest. Row: 23, 22, 21, 20, 19, 20. Wall Balls: 6, 7, 8, 7, 7, 8. A. MU progressions with rings in red bands – 14/14 Pistols – 21/22 (held onto blue band) L-seated DB press – 20/21 (20# DB in each hand) Strict Supinated grip C2B – 3/6 (used red band first round and wasn’t getting full range of motion so went to blue band for second round) L-sit… Read more »
A. Scaled to BW pistols, HSPU w/ 1 abmat, rest Rx
Total reps: 12/33/19/23/:71
B. 33 T2B + 31 calories + 30 ring dips = 94 Rx
C. Had to skip due to time
A: Push-up + pull-up – 9/9
Squat 24kg Kb (no pistol
no muscle ups (nearly there but not quite , and didnt count the rest .
B 10, 12, 10 t2b
17, 14 , 16 cal row (no assault bike)
8 , 0 6 dips , taping a tear on rd 2
didnt do C as i didnt have time but ran 6.5km later instead
I think I would rather run 6.5km vice snow angles and hollow hold!!! Those things were horrible!
A.
Subbed push-ups – 21/26
Pistols – 9/16 (used box to balance)
L- seated DB press – 16/22 (40# DB first set/30# DB second set)
C2B- 8/14 (used black band)
B.
T2B- 7/6/5 = 18 (first time doing them in workout)
Subbed row for cals – 10/12/10 = 32
Ring dips (green band) 13/13/15 = 41
C.
Completed
A. jumping muscle ups 5.5. pistols @10 kg 8.8. kipping hspu 5.6. strict c2b chin up 8.8. L sit practice.
B. t2b 11.11.11. DU 23.28.45. ring dip 7.6.6.
C. Completed
A. Complete. Was I supposed to count? LOL oops. My left leg is stronger on the pistols than my right… weird.
B.
T2B: 13/15/11
Burpees: 11/11/11
Ring Dips: 11/8/7
C. Complete. Both Allison and I sounded like we were giving birth on the last 60 seconds of hollow holds…
OBTW – Those reverse snow angles, TORTURE!!!! I didn’t even use the 2.5lb plates!
Haha! Glad Allison is enjoying the programming with you. See you tomorrow?
That is my plan, hopefully. Hopefully 3rd time schedulijng it will be a charm!
Back still giving me trouble so did Fitness workout instead of Performance. A. Supine Ring Rows x 8 reps, done Left Leg Box Step-Ups with 20# DBs X 8 reps L-Seated DB Press x 8 reps, 35# DBs (these are hard!) Right Leg Box Step-Ups with 20# DBs X 8 reps Tempo Push-Ups x 10 reps, done. B. Minute 1 – 30 seconds of Toes to Bar, 9, 7, 6 (no kip) Minute 2 – 30 seconds of Spin Bike Minute 3 – 30 seconds of Ring Dips, 14, 11, 9 C. 1 set (ran out of time) Reverse Snow… Read more »
More reverse snow angels for you!
Ha, I was afraid you’d say that!
A. MU: 0/0 – 2 attempts each round – getting closer!
Pistols: 12/12 @ bodyweight
HSPU: 9/10 strict
CTB: 9/8
L-Sit: Completed
B: T2B: 17/12/12 = 41 Rx
Subbed Cals on Row: 12/12/11 = 35
Ring Dips: 12/12/10 = 34 Rx
C. Completed
I can almost smell your muscle-up!
A: 25/20 push-ups; 12/14(mod); 17/18 30lb; 7/6 (blue); 45/34 secs
B: t2b – 10/8/5; sprints 5/4/4 (lengths of gym); dips 9/13/10 (blue)
C: completed and unbroken all 3 rounds
Woo hoo!