A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B.
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A. Bryan (chair holds – 4 sets of 30sec holds, rest 2 min).
B. Bryan (36″ wide max grip on HSPUs, 15# plate) – 23:15.
day behind.
A.) Did deficit handstand pushups x 2 reps, supinated pull ups with 30 lb DB x 3, and 20 second L Sits for 4 total rounds.
B.) Used a 3 minute spin bike in place of running. Took around 15 minutes.
Clinic workout
Stole from yesterday’s fitness programming.
20 min EMOM
5 burpees
10 KBS
Started with American at 40# for 5?rds then 30# for 5 rds, last 10 rds Russian at 30#
A. 4 RNFT
5 bar muscle ups off box
30 sec accum of L sit
1 min kick to handstands.
Did l sit because I hate it and am horrible at it.
I am also super scared of doing handstand kick ups on the concrete floor. Trying to get over it.
B. 15:06
Hspu off a 51” bar
That was painful.
A. Practiced handstand walks, ring L holds, and kipping pull-ups (still scared to separate my shoulder on these but building confidence!)
B. Subbed 4:00×3 on spin bike for run. Bought this for my daughter but loving working it in to these workouts. I know it’s not a great sub for run but short distance runs don’t work well where we live and we don’t have a treadmill. Anyone else use a bike?
Pull-ups 10/10
SHSPU unbroken
16:54
A. 4 rds
:45 L sit on rings
10 candle stick to pistol
3 SHPU
B. 3 rds
Run 800m (9 on treadmill)
20 pull ups (no grip aid for all reps)
10 Kipping HSPU
18:15
Worked on strict HSPU in A because I wouldn’t be able to get 30 done efficiently in B.
A-EMOM for 9:00 (3rds each):
30 sec pistols
30 sec ring mu 1st pulls
30 sec Lsit
B-Rx 18:55… i hate running, but not nearly as much as i hate rowing
A. Worked on strict t2b and hollow holds.
B. Rx’d 13:45 all UB. 3:30-3:40 on runs.
Awesome time.well done!
Jeez, blazed that
Unexpected rest day. Got some antibiotics and allergy meds to hopefully kick the funk I’ve been in for a few weeks. Back to the fun tomorrow, I’ll probably make this one up on Saturday with the wife. Looking forward to the extra gymnastics work.
Hope u feel better!
Been dealing with head crap for a week. I feel ya. Get well.
Yes! This is my chance to catch up to u! Not!!! Feel better
A
False grip holds on the rings, strict t2b, stationary hand stand holds
The misses did negative pull-ups, t2b, and hs hold against the wall
B
21:33 w/ ring rows instead of pull-ups
Misses did 21:50 w/ 10 banded pull-ups, 10 ring rows, 10 push-ups
b. 17´30″
A. Work on muscle-ups, hspu and pistols
B. 17:23 with kipped HSPU. 35F outside, great to be running! Keeps the hands dry
A. 10 Strict muscle ups, 30 pistols, 3 minutes of handstand walk attempts
B. 15:55
Felling a little off today…head is a little stuffy…nose drippy..but got some decent work in… A. 2 Sets 5 Min Progression – Handstand kick ups/holds/fall overs 5 Min Progression – Bar MU Skin the Cat x 5 B. RX – 15:51 (5:31 / 5:11 / 5:09) Pull ups 10/5/5 each round SHSPU – first round was a hot mess…then UB rounds 2&3 Used the treadmill for this at 8mph (I think I would have gone a little faster the first round if running outside…but probably a little slower the 3rd round) I guess it all works out and sure does… Read more »
Props to you for kicking it all the way to high gear with some amazing work
Thanks Jorge…thought maybe a good sweat would do my body some good!!
Great job today, got lots done and killed B!! Your new treadmill seems to be working for you! Well deserved rest day
You are dealing with the same crap as me in the head!
A. 3 sets of 5 muscle up, 5 wall climb, 20 pistols squat
B. 2 sets RX then subbed 800 meter run for 100 air squats because I felt too much pain in my right fibula.
A. Skipped
B. 23:10 mins. 85F outside, I’m not sure how I’m feeling.
Man those hspu are hard
I’ll trade you that 85 for my 35F!! I totally live in the wrong part of the country!!
True true, 85 is waaay nicer than 35, but still I have this nasty habit of complaining..
Hope the weather didn’t take a toll on your performance.
A. Butterfly pull ups – can get 3/4 in a row
Double unders: still doesn’t click
Handstands – donkey kicks – much better.
B. Box Push ups instead of HSPU.
15:32.
A. 8min boxing bag. 12 min gymnastics work. Handstand walk, Lsit, kipping motion
B. 22:51. Started all PU strict then switched to kipping as I started failing ( I am doing this because I am noticing little strength improvement after I started doing all my pull-ups kipping. When I can hit 20 strict pull-ups in a row I’ll start doing all kipping again maybe). All HSPU strict with 1 small cushion just in case. I never do these Kipping anyway.
Boxing has always sounded fun to me…but never tried it. I have a boxing gym 1 mile from my house, maybe one day I’ll stop in and see what it’s all about.
I’m a day behind.
A. up to 115 lbs. I failed at 125 twice.
B. 4560# that was 16 rounds at 95 lbs. I finished out the other four rounds after the 20 minutes.
C. Tabata ring l-sit holds
A. Completed 3 sets every 90s of: 3 MU | 45s Handstand Hold | 10 TTB
… feels like a long while since I’ve done muscle-ups …
B. As Rx: 13:37
… this one got rough – pull-ups went well UB, UB, 11-9 … run pace fell off each round.
That’s ludicrous speed right there