Workout of the Day
A.
Three sets, not for time, of:
Handstand Wall Runs x 20-30 shoulder taps
Muscle Ups x 2-5 reps
(60+ – Chest-to-Bar Pull-Up x 8-10 reps, working to establish a good kipping rhythm)
L-Sit Hold x 30-45 seconds
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
and then…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%+
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
C.
Every two minutes, for 10 minutes (5 sets) of:
Weighted Chest-to-Bar Pull-Ups x 3 reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)
D.
MEN & WOMEN 40-49
Five rounds for time of:
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
MEN & WOMEN 50-59
Five rounds for time of:
5 Ground to Overhead (135/95 lbs)
10 Pull-Ups
MEN & WOMEN 60+
Five rounds for time of:
5 Ground to Overhead (115/65 lbs)
10 Pull-Ups
A. 3 x 20 shoulder taps
3 x 5 butterfly C2Bs
3 x 20 seconds (10/10) of L-sits
B. Jerk balance: 135/135/145#
Split jerks: 125/145/155/165/175/185/195/195#
C. 10/10/10/10/10#
D. 8:44
A. Wall runs done
Muscle up progressions
L-sits done 15-20s at a time
B. Up to 5 lbs
C. Jerk pr! 110
D. 13:21 rx! Happy with that. Especially moving that weight!
(50-54
A. Practice Wall Runs, MU: 3/3/3, L-sits: 2×15 each round
B. 155, 165, 175
C. 140, 165, 175, 185, 195, 205, 205, 205
D. 8:33 couldn’t believe how hard it was to get 135# overhead.
A. Sub’ed jumping ring muscle-ups
B. jerk balances at 95#; split jerks at 135/155/175/185# stayed at 185# for remainder
C. 3 x 3 at 17#
D. 11:55
A. 20 tapsx3
MUs: 1,1,2/ 1,2/1,2
30 sec L sit holdx3
B. 85/105/115
C. 115/135/145/160/170/175/180 (95%) no misses.
D. So slow here. Round 1 UB then single G2O and broke up the PU oddly. 7:52rx
51y.o.
A. 3×30 wall walks/3×5 mu/3x30sec. L- sit
B. Off 230 (up to 215, fail at 220)
C. 25,30,30,35,35
D. 6:57 (did 6 GTO and 12 PU each round)
Great job Al!
A. 3 rounds: ~20′ handstand walk, 5 MU, 30 sec L-Sit hold
B. Jerk Balance @ 115
Split Jerk worked up to 205 PR, 210F
C. All sets @ 18lbs
D. (50-59) 6:36
Nice work! Congratulations on the Jerk PR!
A. was able to do the wall runs today whereas I wasn’t able to do them last week. unable to do MU so I worked on hip thrusting to ring height. I was able to do knees to chest for 30 sec. each.
B. 75/95/95 with good pause at bottom
C. 115/135/145/155/160/170/170/170
D. 10/10/10/8/8
E. RX 17:37!! My full clean/jerk 1rm is 185!! This was a mental grinder for me.
Good job Ralph. If you ever see weights that look a bit heavy based on your current ability levels, be smart about knocking them down a bit so that you can stay safe and make good steady progress.
What’s the best way to judge that sweet spot where you are pushing yourself out of your comfort zone and still being safe? I weight was a challenge and I had to do singles; should I have picked a weight that I was able to go UB?
A: Wall Walk 30-MU 5 – LSit :35-:30s
B: 45-95-135 JB
155×3-180×2-190×2-205-215-230F-230-240F
C: Did all sets with 10Lb I feel it’s a lack of mobility more than a weight challenge
D: 6:45
Tough day for me I was slow on my feet in the jerks and PU gassed me. I’ll do some dumb bell rows as accessory work
You’re probably right about mobility being the limiter…which is why we’re mixing these into the program. It’s good practice!
A. MU progression. Working on wall runs
B.75/75/85
C.95/100/110/115/125/135
D.btw Ctb first time getting these 🙂
E. Used 95# 8:21. Loving the pull up work… Need to get used to getting bigger sets when tired.
Congrats on getting the chest to bars!
A. Rushed for time, no go on MU
B. 65/85/100 then PR 145
C. 5# each set
D. 7:40
Nice work on the PR Karen!
A. Done ( did MU progression with band)
B. Jerk Balance to 125
C. Split Jerk to 190
D. use 20lbs
E. approx 9 min rx 51 y.o.
A. Walks 3×10 just hand lifts, MU transitions and dip 3×5, l-sits done in 10 sec intervals on rings
B. Done @ 65 then Done from 160 Max
C. Body Weight
D. Scaled to 95lbs Power Snatch, Pull-ups in sets of 6 (9:50)
A-HWR 30×3, 4×3 bar mu (no mu rings), 3×20 ring L holds
B-Jerk balance up 115
Split Jerk 145, 155, 170, 190, 205, 215, 225, 225
C.-#17, #17, #25, #25, #25
D.-9:01 (40-49, 47y)
A. done
B. 155/165/175
C. 145/155/165/175/185/205/205/205
D. 40-49 5:57
Well done!
A. HS wall runs done; worked MU progression and C2B; Lsit done
B. 53/63/73 Jerk Balance
78/88/98/103/108/113/113/118 Split Jerk
C. Subbed for strict PU
D. Had to scale to 85# and 8 PU. 10:40
Are Jerks out of a rack or off blocks?
If you have blocks then take them from the blocks!!
Decided today to transition over to Masters Program. Have been working mixed programs with Strength bias past few months. Aerobic Engine is in need of work. Training session cut short today. Should be able to adjust to full program by next week. Age 40-49. A: Done with 1 Single + 2 Double MU – practice using no false grip; 30 Shoulder Taps UB facing wall, almost 100% vertical nose to wall, L-Sits abysmal – need work. Can only do with bent knees and 10 Sec at a time. B: Jerk Balance x 3 @ 95, 95, 105 + Split Jerks… Read more »
Welcome, Sarah!
Welcome Sarah!!
Welcome!!!!
Woohoo! So cool to see your name on here Sarah! I’ll look forward to seeing your progress…especially as you reintegrate to conditioning work. Remember, slow progress is still progress. Be patient with yourself on the conditioning early on…you still have a while before the Open rolls around. 🙂
Hey CJ! I told Dave, if we can’t move to CA for 4 years (we need to wait for my step daughters to graduate high school) then I at least need to satisfy my SoCal yearnings by staying connected – this is a great start. Thanks for launching the Masters Program, you just made my life so much simpler (and yet, way more challenging!!!). Thanks for the advice, conditioning has always been my bear. Great to hear from you. Hope life is grand!
Thanks everyone for the warm welcome! I woke up to your kind messages – and an instant feeling of “nowIreallyHAVEtodothis” – ha! Accountability. Clearly what I need:)
A) Done – MU’s 2 strict, then 3 kip, then 5 kip. L-Sits 3 sets of 10 each round from the floor…ouch!!
B) 65/95/135 balance
split jerk: 145/170/185/195/205/205. Building confidence back in this movement.
C) Done with 16lb. vest, should’ve gone heavier.
D) 40-49: 6:47 RX
Great work Jarrod!
Thanks a lot Nichole!
A. 2 MU on first rd. Switched to C2B due to shoulder being jacked from yesterday.
B. 150,175,190, 215, 225, 240, 250F
C. Can’t do strict C2B. Did weighted strict pull-ups 45 on 1st & 2nd rds then 35 there after.
D. 50-59 5:48
Hope your shoulder feels better Greg!
Thanks Nichole. It’s been an ongoing thing for some time most likely related to C-spine surgery about 5 years ago. Scap muscles don’t activate properly. Cause early fatigue and shoulder impingement. Some days are better than others.