A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
A. Bryan (banded low ring muscle up progressions x 4, handstand walk for max distance x 60 sec, chair tuck hold x 60 sec accumulated).
B. Bryan – 17:40.
A. Sucked at everything. I did MU by jumping off a box. Handstand touching each shoulder 10 times each. L sits had to break them up. Max 10 sec straight. Lol.
B. 27:49. Ran rx. HSPU almost strict, had to break em up. Chest to bar but had to kip to get up. Pistols had to be done with a hand on the weight rack for support in order to get all the way down.
A. MU progression (5 strict ring pull ups & 5 strict DEEP ring dips)
5 handstand wall runs + 20 alt shoulder slaps
L-sit x 45sec (UB each set and for the first time ever felt GREAT with straight legs)
B. 5;45/5:23/5:35 = 16:43
run 400 m
10 strict HSPU in pike from 24″ box (wanted them all to be strict so went with the box)
20 alt pistols (LOVE pistols and not sure y they are so easy for me…maybe cuz I’m so short?)
B only.
Pistols to a step box, all else as Rx.
11:19. Shspu’s felt good today.
Felt blah today. Gym will be closed for next four days so I wanted to do some sort of bar lift. I guessed tomorrow will be DL….
DL 125/175/215/245/275/285/290 stopped because the movement didn’t feel strong
Bench65/85/115/125/135/145/155/ tried 165 and fail should have had it.
A. MU progression x 3
3 wall runs with holds
30 sec hold between L-sit/tuck.
Foot is still angry and knee started to get angry so i skipped B.
Still recovering from a nasty cold.
A.Done. No overhead space so worked on slow, controlled strict pullups
B. 17:09
Rowed but otherwise RX. Pistols felt awesome and so did the hspu. CTB felt off….my hands hurt. Was doing them by 3s which ate time, I’m being such a weenie about it. I was coughing throughout and chest felt incredibly dry.
A) Mu progressions (low), though they did come back last weekend! HS walks and L-sits.
B) 16:55 RX. Finally used butterfly c2bs!!! Also, it took a hot minute to get my pistols back. And my bummy hurts from yesterday’s lunges. Allllll of the excuses.
A. Did low ring progression, handstand wall runs for 16,18,16 counts. 45 sec holds. L sit. So freaking hard! Had to break the last one into 15 sec increments. B. 16:04 Hspu off 24″ box in pike. cTB was kind of a hybrid. Not quite chest to the bar but much higher then normal pu. Kind of afraid of hitting the bar truth to tell. Pistols were unbriken. (At least I can do ONE movement RX!) Just a shout out to the programers. I am officially back to pre pregnancy size but much stronger! I can lift heavier and do… Read more »
A. Used a band today to really emphasize the pause 3/5/4
– Did the wall run 10 m
– L-sit progression, 1 foot on ground 30 sec each foot/ then raised body heels on ground 60 secs.
B. Did 500 meter row instead, had zero legs today – 14:35
How many wall runs for the 10 meter walks?
I do between 20-25 alternating shoulder touches. By then my neck is screaming at me!
A. Done. Managed 5 MUs each time. Felt the Ring dips from the other day. Getting better on handstand walk, but it still took about three attempts each Rd to get 10m
B. 12:07. Pistols w/left leg. Assisted w/plate sit(3×45 bumpers)for right knee.
A. Did all portions
B. 14:15 subbed 400m row for run since I missed rowing yesterday; all else rx’d
Part I: Rehab — Meniscal Repair Protocol (1 hour)
Part II
A1. Strict Pull-up + Dip x 4 reps
A2. Handstand Hold x 60 seconds
A3. L-Sit x 45 seconds
B1. 2 Minute Stationary Bike Sprint — Level 10 Resistance
B2. Rx — unbroken
B3. Rx — unbroken
B4. 20 Sissy Squat — still working on squat progressions post surgery.
Time: 9’55”
A. Done. Not pretty with any of these movements.
B. 15:16 with pistols going to a box. My one legged stuff is definitely improving.
A1. Muscle-ups as Rx: 3 rounds of 5 reps
A2. Handstand Hold: 3 rounds of 60s
A3. L-Sit w/ parallettes: 3 rounds of 3x15s (1:1 work/rest)
B. As Rx: 13:16
This one was a bit harder to scale but it was a cool workout
A) OT6M
4 x band assisted muscle ups
1 accumulated min handstand hold with feet off the wall
1 accumulated min box L sit
B) 3 rounds of
400 mts run
10 push ups
15 jumping C2B
10 box assisted pistols (5 on each leg)
Time 18:30
Also I realised I can do chinups now ????
Congrats on the chin-ups. Keep working on it and you’ll be doing big sets of them before you know it
A: Done
B: Running day (Aerobic Capacity) – VO2 Max
A. Done
B. 10:54 pistols scaled using an 18″box, other than that as posted.