Workout of the Day
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
Progressions for Muscle-Ups:
Feet assisted transition on low rings x 5-7 reps
B.
Jerk Footwork Drills and Jerk Positioning
Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…
Four sets of:
Jerk Balance x 3 reps
Rest as needed
Work on getting your front foot through and into perfect position.
C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
And then …
Four sets of:
Jerk Dips x 2 reps @ 95-100%
Rest as needed
D.
Every minute on the Minute for 30 minutes
Minute 1- Assault Bike x 12/10 calories
Minute 2- Bar Muscle Ups x Max reps in 30 seconds
Minute 3- Dumbbell Burpee Box Step Overs x 10 reps
40-54: 55/35 lbs
55+: 35/25 lbs
*Progression for Bar Muscle-Up
Jumping Bar Muscle-Up
x Max reps in 30 seconds
Optional Skill and Conditioning Session
Mobility and Activation
Three sets of:
Bear Crawl with Wrist Stretch x 20 meters
Skin the Cat x 3 reps
Shoulder Stretch with low rings x 30 seconds
A.
Every minute, on the minute, for 6 minutes:
Handstand Walk x Max Distance in 30 seconds
B.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
C.
Three sets of:
Banded Good Mornings x 10-12 reps @ 30X1
Rest 90 seconds
Weighted Supinated-Grip Pull Ups x 2 reps + Strict Supinated-Grip Pull Ups x 8 reps
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Front Facing Chinese Plank Hold x 60 seconds
Rest 90 seconds
Went to SW for barbell work. Then to MC for gymnastics skills. After that, we did a workload similar to this, but combined the WOD and optional programming.
Completed on Thurs
A. 3 Tempo MUs/50 UB DU/15sec LSit Holds x 3
B. Completed
C. 100/110/120/130/140 (stopped due to pain in collar bone)
D. 30 min AMRAP
45 sec of bike (no cal counter) ea round
3/3/3/3/3/3/3/3/3/2 Bar MU (29 total)
7 burpee box step overs ea round 35#
Optional: A and B completed.
Did this on 4/16. Needed extra rest. Glad I took it.
A. 2/49/35
3/50/30
3/50/30
B. Jerk Balance @ 95 & 115
C. 145/170/205/205/215/225/235f/235f
Dips @ 245
D. Did 30Sec on the Assault bike, display broken
Bar MU 3/3/4/4/4/4/4/3/3/4
DBBSO’s – 6/6/6/6/6/6/6/6/4/6
Opt: A. 30’/28’/18’/6′ done afraid of becoming a human pogo stick.
A) complete – working on MU technque
B) Complete
C) 125/145/165/175/185/190/195 – jerks were pretty solid today
D)
P.M. WOD #2
4 sets:
Jerk Dips x 2 reps @ 95-100%
A.
EMOM 18 minutes:
Bike
Handstand Walk x
Max Distance in 30 seconds –
Dumbbell Burpee
Box Step Overs x 10 reps w/ 55 Lbs… SCALED to 50 lbs and only able to get 6 reps each minute total. Very Tough!
B.
5 sets:
Unsupported Seated Strict Press x 4 reps
C.
3 sets:
Banded Good Mornings x 10-12 reps @ 30X1
Weighted (50 lbs) Supi-Grip Pull Ups x 2 reps + Strict Supi-Grip Pull Ups x 8
A. Shoulders felt weak for MU so worked on ring dip tempo, 50 DU, 30 sec L sirs on Paralettes
B. Jerk balance with just bar for technique and nursing hammy pull still 🙁
C. Only worked up to 115 … Being smart
D, airdyne, 3 BMU,5-7 BBSO with 30#, we don’t have 35’s at our box
Very challenging but felt good !
A. Tempo for rings dips, no MU portion, 50 DU, :45-:40 L-sits
B. 75, 85, 95
C. Up to 135# x 2, then back down to 115# to work on technique
D. Airdyne, 3 BMU with thinnest band, 6 BBSO with 35#
Optional
M&A complete-my favorite part
A. Worked on free HS holds-no room for walking in my garage
B. worked up to 95 x 4, 5lbs increase from last week, hurray!
C. completed
Happy for a rest day tomorrow:)
A. Three sets, not for time, of: Tempo Muscle-Ups x 3-6 reps Only got 1-2 each set that I was able to hold but no extension possible today. Unbroken Double-Unders : 43, 49, 53 (set your goal number and establish a good consistent rhythm to keep unbroken each set) L-Sit x 30-45 seconds :17, 13 secs; 20 / 10 secs; 17, 9, 7 secs Progressions for Muscle-Ups done B. Jerk Footwork Drills and Jerk Positioning Done. 4 sets: Jerk Balance x 3 reps 115, 125, 135, 145 C. Jerk 125, 145, 170, 190 Fail, 185, 190, 195 Fail, 190 4… Read more »
Pressed for time today . : (
A. Dubs and Lsit. No high rings in my garage
C. Up to 175#
D. Just WOW!! Cheers to all of you who did this as prescribed!
10 cals across
BMUs for :15 round 1:5 the rest of the rounds 3. Lots of rest here and I needed it apparently.
Did burpee box jump overs x10 each round.
Welp, there it is the worst thing I have done in awhile!!
Way to go for it!
A-MU Progressions, 50x3DU, (45,35,25 Lsit)
B-135x3x4
C-Up to 245 then miss at 250
D-12/2-3/8 at #35
Shoulders pretty fatigued today.
Extra mobility only.
My shoulders were destroyed today, Joe. Your numbers are quite impressive dude.
Thanks Gary, trying to get better everyday.
A. One MU per round, DU, L-sits done
B. 65, 85, 85, 85
C. 90, 105, 120, 125, 125, 125, 125, 125 – stayed a little lighter. Technique improved after jerk seminar.
D. Done with 45 seconds on AD (it’s so old cals are not working consistently), 3-4 bar MU with light band – felt good to cycle them together, box step ups with 35#.
Optional:
Mob and Act done
A. Worked on hs holds, best ones today ever!
B. 65, 65, 70, 75, 80×4
C. Done but only 2 weighted pull ups each round w/5#.
A:3mu/40 du/30″
B:63/83/103/113
C:113/133/153/163/173/183x183x183x
D:8 cal on air dyne (45s)/2 bar mu/then alternate burped box jumps or DB step overs
Mobility did
C: did
A. Bar MU progressions, 3×50 DUs UB, 3x45s L-sit UB
B. 95
C. 135/155/175/185/195/205f/205/210, Jerk dips @ 210
D. 12cals, 1-3 jumping BMUs, 4-6 40# dbs per rd.
Optional:
A. 18/8/13/16/8/10, 73 ft total. Still choppy but I was at zero until recently.
B. 95/105/115/125(2)/125(3)
C. Good mornings, chin-ups, regular planks, crossover symmetry
A – :30 L-sit, 50 UB DUs, I did 10 false grip MU swings per round instead of MUs to give my shoulder much needed rest B – 85#, 85, 105, 105 C – 105#, 125, 130, 145, 150, 155, 160, 165 (5# PR!!) D – 10 cal row, 6 strict ring rows w feet on box (shoulder), 6 db burpee step overs (I’m super impressed w those of you who got 10 of these! I got 8 the first round and then went down to six which I completed in 45-50 seconds each round) *Hoping to return later for… Read more »
A – 3 unbroken MU and 50 unbroken DU par round
B – worked light with 35kg
C – until 65kg
D – 6 calories/ 3 unbroken BarMU / 10 steps. Best BarMU ever tonight 🙂
Didn’t do the aditionnal work.
Awesome work on the bar muscle ups!
A. 4 MUs per round
50 dubs
L-sit struggle
B. Complete
C. 145/175/195/215/220/225/235/240(f)
D. 12cals/rd 4UB bar MU/rd 8first 5rds 6 last 5rds with 40lb DB. Very slow on those burpee box step overs.
6AM workout. not my favorite but only time I could do it….
A. done
B. Done
C. up to 255#
D. ouch. Had to use Rower (no AD) and used 60# DB. started at 10 on these but down to 8 after 4 rounds. 3-5 bar MU ea round.
A. Skipped MUs and L-sits but did 3 sets of DUs @ 40 UB and 20 Alt pistols
B. Done
C. Up to 240lbs (95%) on the jerk. The footwork and jerk balance helped. Felt solid today. Skipped the jerk dips
D. Only had time for 15 minutes.10 cal on AD; 3 BMUs; 8 burpee box step overs w/35lb Kbs. Took a couple of rounds to get my timing back on the BMUs.
E. Massage
Oh and a shout out to anyone that can maintain 10 burpee box step overs!! Ouch!!
A) complete w/ 2 tempo mu’s/ 20 UB du’s/20: L sit
B) done w/ empty bar to practice footwork
C) 90/105/120/135/145/155/165
D)Min 1: Sprint ( not sure on distance but set up so I came back in with 30 secs rest.. Hope this sub was ok cause it felt challenging!
Min 2: 2 bar mu’s w/thin red band (trying to break an old habit of the sloppy elbow thing)
Min 3: 8 burpee step overs (35’s)
*Will try to get in Optional work tonight!
Solid session today!