Workout of the Day
A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes
B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)
C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
105, 115, 115, 125, 125
17:12 with an abmat. HSPU just weren’t there today at all. Oh well, the last couple weeks have been good so I knew I was due a bad workout.
A.) 130, 135, 140, 145, 150
B.) Subbed pushups for HSPU, lunges with 115lbs. 8:10
C.) Done
D.) 20 HSPU negative singles with 4 second eccentric
Great job, Jason. Way to get those negatives in there!
A. 135#
B. 17:16 …
Slow as a snail! Had to kip the HSPUs after about 10 reps. Need to work on this. Lunges blew up my legs … felt like a ‘big booty’ WOD.
C. 68 reps of hollow rocks
Booty for sure. 😉
A. 5 x SN + 3 OHS at 135#
B. Whoa. This broke me down.
Strict HSPU, mod reps to 15-10-5
Reverse Lunge Rx
12:55
Hit the wall on rd 2 of HSPU, front rack fatigued shoulders big time. Would have turned into the infinite WOD so scaled rep scheme to keep it moving.
C. Done — harder than expected.
A. 135, 135, 135, 155, 155
B. 8:52 Scaled with a plate and a towel on hspu’s and scaled down to 95lbs on lunges.
C. Completed 4 rounds strict hold, 4 rounds modified tuck before really cramping, much harder than it looks.
Work on these the same way as your pull-ups! Maybe you can alternate days.
I definitely will, although i think my biggest issue is bodyweight @255. Been going down that Paleo road again and feeling great. Shouldn’t have taken the year off from it…..lesson learned.
A. All five sets with 83#
B. 9:30 Lunges @ 95#, but subbed hspu for push ups. Sinuses are angry lately, so I’m not going upsidedown. 🙂 Kept my push ups as perfect as I could
Great job, Tracy! I totally understand what you mean about the sinuses. Glad you thought to modify with push-ups. Another option is to do heavy DB seated press.
A: 55, 65, 70, 75, 80.
B: scaled with a plate under for the hspu. Need to work more on these. 80# for the lunges. Time 6:50.
C: done.
Hi Trine! For Part A, start your “working” sets heavier. Those first 2-3 are really warm-ups and definitely still do those but start you actual sets heavier. Great job!
Didn’t feel good today..
A. Done with 35kg + 3×3 snatch 30kg
B. –
C.6 rounds
Hopefully you feel a little better now!
Warm Up: – Crossover Symmetry (Activation) – Double-under practice (First time to get a double under and got 20 total! Hooray!) – Shoulder mobility work via MWod ___ A: Subbed five sets of 70# KB snatch/x3 OH squat (each side) (that’s a new KB snatch 1RM). Back started a bit sore but felt better toward the end. Think I can go a bit heavier for a 1RM. B: Subbed split squats with 70# sandbag shouldered (20 each leg, non-alternating). 8:53. Plenty tough!!! All split squats and first set of HSPU unbroken. C: Done. ___ Cool down: – Crossover Symmetry (Plyometric)… Read more »
Double-Symmetry Day! A tip for your warm-up. I’m not sure if you did those in the order you listed but mobility work first, they the Crossover. Awesome to see you getting it in! Let me know when you hit a PR on the bands! I get excited when I do.
Thanks, Coach! Good call on mobility then crossover symmetry. I’ll keep you posted on the pending PRs!
A. 155,155,165,165,170
B. 12:24 Rx. wow, HSPU ended up being 1, 1, 1… on the last round
C. Complete. Started with 14 HR and ended with 8.
Great job, Jeremy! Keep hitting those HSPU and they’ll come along. You might want to add some HSPU negatives into your post-workout skills session if you have time.
A. 151 across, worked from blocks today. Bar speed is slow as molasses.
B. Scaled with 2 abmats, and Front Rack Reverse lunge at 115. Time was 7:26.
C. Complete
D. Muscle up work: still cant poke my head through the rings far enough. Feel like I get high enough to the rings, hit a wall, then down I go.
Have you been checking out our muscle-up drills blog posts this month? There are some good suggestions of how to practice on the low rings to help with the body position and poke through.
Yeah I reviewed some of them already. Great info! I’m gonna drill some of the hips to rings and transition progressions this weekend. I think the problem might be my pull is way too high and not nearly enough hip action in the movement.
A. Sets @ 115,125,125,125,125
B. Rx – 9:04
C. Complete
Awesome, Scott!