Workout of the Day
A.
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups

C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

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Bryan
Bryan
September 18, 2015 6:15 pm

A. 85#, 95#, 105#, 115#, 125#
B. 5 rounds + 5 hang power cleans + 1 pull-up
C. 95#, 10 reps. Hollow holds.

Nickalaus Butler
Nickalaus Butler
August 24, 2015 4:35 pm

A: 118
B: 5rnds + 2 reps rx’d
C: Complete

Skeeter
Skeeter
August 19, 2015 2:50 pm

A. 155F. 150. 155F.
B. 5+2. HPC all unbroken. Pullups were broken but quick. HRPU were slooooow.
C. 135.

Eddie

PS, miss you guys. =)

Dan
Dan
August 19, 2015 6:45 am

A. 145
B. 6 rounds + 25 reps @ 115
Skipped C for competition prep work.

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Admin
Michele Vieux
August 19, 2015 6:49 am
Reply to  Dan

What’s the competition? Is it this weekend?

Dan
Dan
August 19, 2015 6:51 am
Reply to  Michele Vieux

No it’s about five weeks out. Caffeine and Kilos team comp in Sacramento Sept 19th.

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Admin
Michele Vieux
August 19, 2015 6:57 am
Reply to  Dan

Awesome! Let’s keep chatting as it gets closer. Please hit me, Bryce or Cat up if you have any questions!

Matteo Kravczyk
Matteo Kravczyk
August 19, 2015 3:28 am

A: 100/110/115/120/125/130/135x/135x
B: 4 rounds + 12 reps @ 95#
C: 110#,0:43sek / 120#,0:35 / 130#,0:40

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Admin
Michele Vieux
August 19, 2015 6:49 am

Awesome work today!

Pär Fransson
Pär Fransson
August 18, 2015 11:08 pm

A. 65kg
B. 4+2 RX
C. 3×10 @60kg

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Admin
Michele Vieux
August 19, 2015 6:49 am
Reply to  Pär Fransson

Yeah, Pär! Nice work, buddy!

Erik - Stockholm
Erik - Stockholm
August 18, 2015 9:04 pm

A. 55kg
B. 6 rnds + 1 HPC (rx)

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Admin
Michele Vieux
August 19, 2015 6:48 am

Awesome, Erik!

Kyle Swinford
Kyle Swinford
August 18, 2015 7:51 pm

A. 175# (15lb PR!)
B. Rx: 7+20
C. 2 x 10 x 95#, 2 x 10 x 115# (First time doing bent-over barbell rows)

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Admin
Michele Vieux
August 19, 2015 6:48 am
Reply to  Kyle Swinford

15# PR?! That’s crazy for a shoulder press! Congrats!! Plus you crushed Part B!

Marty
Marty
August 18, 2015 7:18 pm

First time posting
A. 74 kg
B.4+7
C. done

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Admin
Michele Vieux
August 19, 2015 6:47 am
Reply to  Marty

Welcome, Marty! Great job today!

Bryce Smith
Bryce Smith
August 19, 2015 9:51 am
Reply to  Marty

So happy to have you as a part of our community!

Aaron Lesher
Aaron Lesher
August 18, 2015 6:06 pm

A. made 135#, failed 140# (which is my PR) … blurgh so weak at this

B. 5 + 15 Rx … got a nice juicy hand rip 😉

C. 3 rounds: 8x barbell rows @ 135#, 25 hollow rocks

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Admin
Michele Vieux
August 19, 2015 6:47 am
Reply to  Aaron Lesher

Nooooooo to the rip! I hope that heals quickly. You know what to do for it?

Bryce Smith
Bryce Smith
August 19, 2015 9:52 am
Reply to  Aaron Lesher

Try washing that rip with soap and water and then apply some tea tree oil. That stuff works great!

Leslie A
Leslie A
August 18, 2015 5:17 pm

A: #80, failed four times at #85.
B: #95, 5+3 pull-ups
C: #65, holds for first 30 sec, then rocks last 30 sec.

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Admin
Michele Vieux
August 19, 2015 6:46 am
Reply to  Leslie A

5# is a pretty big jump for a shoulder press once you get close to your 1RM. Do you have any change plates i.e. 1# or less? Way to crush Part B!

Erin
Erin
August 18, 2015 5:17 pm

A. Worked up to 90# for 2 reps but failed at 95 for 1. I worked a lot on snatches yesterday and my shoulders felt pretty tired today. My PR is 95 so hope to hit 100 soon.

B. 4 rounds plus 21 reps. I did band assisted strict PUs to give my shoulders a break and work on strength.

C. done with 75# and holy crap those hollow rocks got hard fast!

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Admin
Michele Vieux
August 19, 2015 6:46 am
Reply to  Erin

Great job, Erin! 100# is on the horizon!

dayna
dayna
August 18, 2015 5:15 pm

45 min MU work (baby MU, strict pulls and dips)
A. Strict press 105# (tied PR,happy given shoulders on fire)
B. 5+ 15 RX
C. Hollow rocks only due to MU work. (Not great 25 sec)

Amber Nollen
Amber Nollen
August 18, 2015 6:02 pm
Reply to  dayna

Good job on 105#!!!

dayna
dayna
August 19, 2015 5:35 am
Reply to  Amber Nollen

Thank you!!

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Admin
Michele Vieux
August 19, 2015 6:45 am
Reply to  dayna

Nice work, Dayna! Shoulder press PR’s are hard to come by so tying one is great!

vdfg
vdfg
August 18, 2015 3:21 pm

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Bz
Bz
August 18, 2015 3:20 pm

A. 210#
B. 5 rnd + 5 hpc rx
C. Done with 160#

Catherine Blatner
Catherine Blatner
August 18, 2015 3:49 pm
Reply to  Bz

Nice work on that 210 strict press! Very strong!

Bz
Bz
August 18, 2015 4:39 pm

Thanks Catherine, I was feeling pretty good until as always was humbled by the metcon

Kyle J Smith
Kyle J Smith
August 18, 2015 1:57 pm

A. Missed 175#. Hit 170#.
B. RX 4+24
C. Done

Catherine Blatner
Catherine Blatner
August 18, 2015 3:47 pm
Reply to  Kyle J Smith

Nice work Kyle! You’ll get that 175 next time! 🙂

Tobias Johansson
Tobias Johansson
August 18, 2015 10:39 am

A: 80KG
B: 5RD + 4 pullups.
C: done

Catherine Blatner
Catherine Blatner
August 18, 2015 3:49 pm

Good Job today Tobias! Solid work

Patrick
Patrick
August 18, 2015 9:14 am

A ➡️72kg – really wasn’t feeling strong so this was a surprise

B 5rd + 5 hpc and 5 pull ups

C I did muscle up progressions with friends . Don’t think it’s possible to be any closer to getting one and still fail .

Catherine Blatner
Catherine Blatner
August 18, 2015 3:48 pm
Reply to  Patrick

Great work today Patrick!

Do you have a coach watch you as you attempt your muscle ups?

Patrick
Patrick
August 19, 2015 6:53 am

Yep . I was doing them under the eyes of 3 of our coaches . All of which say I have a muscle up as I’m above the rings in height I just can’t get my head through . I’ve been doing the progression drills on the lower rings I just can’t get it right 9″ up in the air

Josh
Josh
August 18, 2015 8:29 am

A. 145# (10# PR)
B. 5+22 Rx w/ strict pull ups
C. 115# rows ad hollow holds. Only 1st hold U/B.

Catherine Blatner
Catherine Blatner
August 18, 2015 8:30 am
Reply to  Josh

Fantastic work! 10#PR is awesome!

vdfg
vdfg
August 18, 2015 3:21 pm
Reply to  Josh

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Greg
Greg
August 18, 2015 7:51 am

A. 145# – same as last 1RM
B. 6+18 Rx – ended up doing sets up 2 on the pullups in later rounds. This one got hard quickly!

Catherine Blatner
Catherine Blatner
August 18, 2015 8:29 am
Reply to  Greg

It’s a lot of pull-ups! Great work today!

vdfg
vdfg
August 18, 2015 3:22 pm
Reply to  Greg

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