Workout of the Day
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A.
Every minute, on the minute, for 5 minutes:
20 Double-Unders
B.
Six sets of:
Hang Clean x 3 reps
Rest 10 seconds
Pistols x 6 reps (3 each leg – alternating)
Rest 2 minutes
Build in weight over the course of the six sets.
C.
For time:
40 Pull-Ups
Rest 3 minutes
Two sets for times:
20 Alternating Pistols
Rest 2 minutes
Rest 3 minutes
For time:
40 Pull-Ups
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A. Done
B. 185/205/225/235/245/250×2. Had to take a little longer rest on one of the sets due to a little dog scuffle.
C. Pull-ups: 1:03 15/15/10
Pistols: :33/:35
Pull-ups: 1:07 10/10/10/10
Did a 2k row in 7:31 after the DU’s to gauge a good pace for regionals. Tested out some strategies on the pull-ups too rather than going all out and trying to do 40 in a row.
A. 11, 11, 11, 12, 11, 11
B. 225, 235, 245, 250, 255, 255(2)
C. Pullups- :53 (30/10)
Pistols- :43, :44 (No rep’ed 2 pistols on each set, unbroken)
Pullups- :52 (33/7)
*Pullups were done on a P.O.S. pullup bar on a squat rack all taped up. I believe on a regular pullup structure 40 unbroken would have been attainable.
Massage tomorrow!! Can’t wait!!
A. Done!
B. 55kg – 57,5kg – 60kg – 60kg – 60kg – 62,5kg
Pistols and Hang Cleans unbroken
C.
Pull-ups: 42 s
Pistols: 42 s
Pull-ups: 56 s
A.
Complete
B.
225-230-235-240-245(2)-255
Pistols ‘unbroken’
C
Pull-ups x 41s unbroken
Pistols x 29s-30s
Pull-ups x 41s unbroken
Feeling good!