A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B.
Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B.
Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run
A. Bar mu’s 3×5
32 kg kb 3×7
Du’s 3×40
B. Done rx Strict pullups 14:45
A: complete 5 MU / 7 reps each arm KB 12kgs / 40 Tuck Jumps
B: 10:50
Did Part A today with Part B on the next work out
A. Bar Muscle-Ups: 7/7/7 Kettlebell Snatch @ 88lbs: 7/7/7; DUs: 40/40/40
A. Ceiling is too low so did 5 CTB pull-ups, 7 KB snatches w 53#, 40 DU.
B. 11:35 w full swings. Pull-ups broke in second and third round.
A. 5 MU, 7 DB Snatch up to 75lbs, 40 DU
B. Raining so had to use rower. 8:55
A. Worked on bar muscle up. Then did 3 sets of 3 trying to get belly button to bar. 5 KB snatch per side at 70. Sets of 30 DU.
B. Only had 70# KB. 11:35 with rower. Live in Truckee no running tonight
Nice work today Chris!
A. Completed 3rounds: 5MU (UB), 10 Alternating DB Snatch 30Kg, 40DU
B. As Rx’d 10.41
Nice work Steven!
A. Ceiling too low in my garage so subbed weighted pull ups
53# Kb
40 unbroken
B. 10:04 Rx
Gonna try and be more consistent with posting my results
That’s great Kyle! We love seeing results and hearing from our online community! Thanks for following our blog!
Peer pressured into tackling the Invictus online comp today.
3RM Front Squat – 295, 10lb pr.
2k row, 7:24, 2 sec PR
Snatched 155, then did 43 burpees over the bar.
Was running late for work, so I bailed on the 4th part. 30 hang snatches at 135 would be a ton for me anyway, likely unfinishable.
I will likely go back tonight to do Part A, or at least work on some gymnastics stuff.
Nice work today! Way to tackle that online competition. PRs all over the place 🙂
A.
Bar MUs: 5/4/5 UB … happy w/ this
KB Snatch: 7/side @ 24kg … will go heavier next time
DUs: 40/40/40
B.
11:52 Rx … this killed me, disappointed b/c this is basically Helen and well off my desired time. UB KBS & PUs, just real slow on the runs.
Awesome work today! Solid Bar muscle ups!
What was your desired time? Great work staying unbroken on those reps!
A1. Spent 10 minutes working on progression. Still working toward that first muscle up.
A2. 55# db alternating: 3×7
A3. Double-Unders: 30 UB, 32 UB, 36 UB
B. 17:10 : 50# kb, broke pull-ups into 3’s. Today was the first time I’ve ever done a kipping pull up; im finding it difficult to prevent shoulder blade protraction during my pull ups.
Hey Ryan. How are your strict pull ups?
The most I can do is 10 with palms away and 20 with my palm facing.
A. Bar Muscle Ups: 3×5 (felt good today, should have went for a max rep?)
DB Snatch: 7×60#, 7×70#, 7×80# ….not alternating
Double-Unders: 3×40
B. As Rx: 9:20 (all U/B)
So glad to hear that your bar Muscle ups felt good! No need to push the volume today. We haven’t done them in a while. Today was more skill work. Next time, if you think you want more of a challenge, feel free to increase the rep scheme a bit.
Way to stay unbroken on that workout!
A1. Bar Muscle-Ups: 3 x 3 UB
A2. 75# DB Snatch: 3 x 5 alternating
A3. Double-Unders: 40 UB
B. As Rx (American) – 9:15
Great work today Chris. Try to touch on some of the gymnastics that we don’t do on a regular basis maybe before or after class. I know we don’t usually program Bar muscle ups in our proformance blog and you might want to throw them in from time to time 🙂
Squat everyday:
Back up to 305lbs
A.
Pull-ups
KB snatch with 44lbs
SUs x 40
B.
Ran out of time
A) really enjoyed this. Did banded bar from a low bar on a squat rack (seated in bands). Loads of bands used but was great to do it this way – never done them like this before. 1st set got 3 then 2nd and 3rdgot 5 Reid each time. Did 7 reps each arm @16kg kettle bell and 40 DU’s each round.
B) 15:21 didn’t go all out but didn’t coast it either. Took it steady. Did 500m rows instead of run as can’t run from my box during office hours. Broke pull-ups into 5’s throughout – felt so heavy!
Glad you enjoyed today Georgia!
Thanks. My shoulders don’t like me today though!