A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
B. Bryan (2 sets for max reps of: run 600m, 2 minute kb swings, run 600m, 2 min kb rows) – swings – 45, 42. rows – 50, 62.
Did yesterday no real warm up so everything felt off
A. DL- 154/165/170/180/185/165
B. Sub ring rows for pull-ups hands are still raw
9:49
Everything felt off, likely lack of sleep and nutrition being mistimed
A1: 4 L sit climbs and leg wrap practice
A2: 3 sets of 10 shoulder taps and 30 sec hold
A3: 4 box assist MU w/ slow descent
B: Run 600m x2
35lb KB 45/49
Row 40/39
Strict ring dips 30/31
Sooo many ring dips! Great job
I went in with a plan and it worked. I just did 5 every 20 seconds. That way I didn’t go to failure ever. Plus dips are are my jam. Just need your rowing.
Nice awareness to keep just away from failure, amazing capacity. I did spend 2 years rowing every day, bit of a head start!
You killed it man
Thanks, Joey. KBs are still light until my back is healed up and I could have done better on rowing but not too bad.
Back squatted up to 295×2
Than did “Jorge” Rx
13:48
Done with lots of sub and no count
Dropped into my old box CF Mafia and did Regionals 18.6 (rope climb and thruster)
Time capped at 7:00 using 135# thrusters. 8 thrusters short of completed.
Sweet! That’s pretty cool.
A. Done ✅
B.
40/50/40/40 round 1
35/43/39/42 round 2
A.1. Rope climbs 5 (2 legless), 4 (2 legless) 2. Hand stand walking: first time doing this in my side yard on grass and it wasn’t pretty…had to supplement with wall facing holds for time 3. Muscle ups strict pull with slight kick off the wall and slow negatives 6, 6 B. Airdyne: 60, 48 KBS (hybrid): 45, 45 Airdyne: 59, 48 Ring dips with turn out: 28, 25 There were a couple breathers in between movements to wrangle my 1 yr old… But I was able to do the airdyne unbroken each time which was a goal. That was… Read more »
Great consistency on the bike!
Yesterday’s.
DL:
Warmed up with 105, 125, 155
175, 185, 195, 210, 225, 200 x 6 reps.
B. 8:18
DU unbroken
DB snatch broken at 15, 10 last round U/B.
PU 15, 12, 3
10, 10
U/B
Very, very nice B, Janelle. I’m jealous of you in all 3 movements!
Yesterday’s
A. Deadlift based of 225# 1RM
160×5, 170×4, 180×3, 195×2, 205×2, 180×6
B. For Time RX – 8:18
60 DU / 30 SAADS / 30 Pull ups
40 DU / 20 SAADS / 30 Pull Ups
20 DU / 10 SAADS / 10 Pull Ups
***SOOOOO pleased with this…got ALL of the DU UB!!!!!! Did all snatches UB…the pull ups were broken up, but I tried to just get right back up on the bar.
C. 3 sets
Bottom of dip hold on rings – 10s work / 50s rest (this def needs work!!)
Awesome having all those UB movements. I bet it feels awesome being proficient in them.
Luke
A. 1 standard + 4 partial legless rope climbs (regionals style) per period
Played around with HS walks with up/down stepped obstacles. Interesting challenge which remains just that, a challenge.
5 ring MU per period
B.Airdyne for 3’*
41,42
44,46**
26,27
*no calorie counter, just tried to ride hard for the 3 minutes.
**only rowed for about 2:20 per round by the time I got to/on the rower.
A. done, nice gymnastic work, no ropes but did L-sit pull-ups and band work. HS holds and walks without help, no place for muscle ups, so did prone planks, L-sit on floor and leg pulses
B.
AB – 49/48
KB swing (american) – 38/31
Row – 50/51
Stationary dips – no rings – 43/37
Floor and bench press just to get a pump today, as well as dumb bell press and strict pull ups
– Mobility work and foam rolling.
Yesterday’s
A. Deadlift (projected 400, beltless, strapless, dog, cat, etc)
— 280 x 5 reps
— 300 x 4 reps
— 320 x 3 reps
— 340 x 2 reps
— 360 x 2 reps
— 320 x 6 reps
B. For time:
— 60 DUs/30 Alternating DB Snatches/30 Pull-ups
— 40 DUs/20 Alternating DB Snatches/20 Pull-ups
— 20 DUs/10 Alternating DB Snatches/10 Pull-ups
Rx (w/ 55 lbs): 11’38” — got crushed.
Your A description makes me chuckle!
Nice work Teddy!!
… mixed and matched today …
Every 90 seconds for 18 minutes (3 sets each of)
A1. Supine Ring Rows 2111: 8 reps/set
A2. Ring Muscle-Ups: 5 reps/set
A3. Freestanding Handstand Hold: 60 seconds/set (accumulated)
A4. 10′ Legless rope climbs (from seated): 3 reps/set
… felt wrecked this morning but mentally negotiated 1 round of B.
3 min: Row (Cal): 56
2 min: 2p KB Swings (hybrid): 35
3 min: Row (Cal): 43
2 min: Strict Ring Dips: 20
… that’s a wrap – I’m spent.
Considering your history, I would say taking it a bit easier today was well deserved. It’s always fun watching your work results. It gives us old guys something to cheer about.
A: Yesterday’s deadlift progression: 285, 305, 315, 335, 335, 315. Worked in 5 tempo pull-ups between each set and did every 4 minutes.
B: Today’s
Row: 797/752m
KB swings: 53/47 reps @ 60# KB
AB: 39cal/757m row (someone was on the bike during my second set)
Strict dips: 23/29
C: Made up 3 min AB: 37 cal
I would not have gone back to the bike at the end of this one! Good work!
Yesterday’s workout:
Five sets of push press
Up to 165
9 min amrap
1-135 lb push jerk; 3 toes to bar; 2,6…
I made it through five rounds and 1 push jerk
61 total reps
Today
7 fs 13 bs at 140 for three sets
Wod: three rounds of
500m row
400m run
12:28
My rows were all around 1:50, and my runs were pretty consistent. The last one was hard to get going.
Those front squats followed by back squats sound pretty tough. Great work Mike!
It is for sure. It’s been fun to jump in on the beginning of their strength cycle. Monday is going to suck because the % jump up quite a bit.
A. Done
Any suggestions for MU progression to move over to the rings?
B.
Row for both (no AB)
58 / 39
32 / 33
57 / 50
9 / 12
Total: 290
Search for Travis Ewart – the resident Invictus gymnastics coach and you are on your way.
As Chris said. There are great video resources out there that can tell you much more than we can on this blog.
A. Did OT2M for 18 (3 sets ea)
1- 5 strict pull-ups w/53kg
2- HS walk. Each rd was able to get 15ft + turn around + 15ft each rd, drop for a quick break and 15ft again. Really pumped about being able to stay up during the 180 turn.
3- 3 reps ring MU from seated. https://youtu.be/aTBub_IQtVo
B. Read this as NO rest
AB – 47/36
KB – 47/47
Row – 52/48
Ring dips(strict) – 25/23
You blew the doors off B – impressive effort.
Thanks, it certainly didn’t feel that way, but I did get a full 8 hours of sleep for once ?
How do I get as strong as you? Do I eat like spinach raw or something?
No spinach, just lots of miniature goat milk?
Seated MUs…180 turns on your HS walks…and damn on B…impressive.
How hard was it to get to the point of doing seated muscle ups? I have been putting off cutting a huge hole out of my ceiling in the garage because I have to do some fairly major construction to get the overhead clearance to do these and bar muscle ups and wall ball shots…it’s going to happen, but perhaps I can get the hang of these in the meantime?
Thanks for the kind words. On the seated MUs, I’ve just kind of always been able to do them. However, repeating them is difficult hence the low rep count. The explosion in the pull wears out after a few reps and with no swing/kip it’s tough to get over the rings. The main reason I did them today was because I was short on time and wanted to be set up for ring dips in B. Good luck on the construction!
I bet the HS turns included a fist pump at the end. Now time for more obstacles or moving around cones!
A. “J” technique practice with rope, these are terrible Thigh taps x 20 reps + 10 donkey kicks per round. Feeling more stable on these thigh taps, any suggestions for next progression? Low ring banded MU progression 3+4 / 4+4 B. AB: 41 / 34 KBS russian 24kg: 45 / 45 Cal row: 47 / 49 Ring dips (strict): 16 / 18 Was planning to go easy on this one (still feeling last night’s session) but decided to go for it last minute. Held up better than I thought I would but struggled on set 2 of AB C. Bottom… Read more »
Excellent decision to go for it! Great consistency on everything aside from AB…p.s. how are you so good at ring dips???
Thanks James! My RD actually need work lol… but am glad to be where I am! You’ve got mad rowing skillz btw
That 2nd 3mins on the AB felt like I was peddling through mud! Great work today!
Thanks! You really destroyed that one man
A. Made each 3 min section into an EMOM, subbed in TTB for ropes as no rope! Max UB kipping TTB – these are progressing well! 10 9 9 / 9 8 7 Handstands Piking off a box, concentrating on getting a vertical torso and being able to kick up to the wall – still work in progress Muscle ups 4 purple banded L sit strict muscle ups every min B. Both rowing as no assault bike – the transitions hurt my scores here – the last rowing set i started pulling the handle after 25 secs! Two sets for… Read more »
Amazing numbers James, nice work
Thanks Joey, at first glance didn’t realise it is 20 mins of work. You’ll smash this one!
Tall dude rowing numbers = awesome!
Very kind Ryan, wish i could have had the capacity to master those transitions, lost of a lot cals that way!