A.
For times:
*Ground to Overhead x 10 reps
Rest 60 seconds
**Ground to Overhead x 10 reps
Rest 60 seconds
***Ground to Overhead x 10 reps
Loads to be used per age division:
40-44: *185/125 lbs, **155/105 lbs, ***135/95 lbs
45-49:
*175/115 lbs, **155/105 lbs, ***135/95 lbs
50-54: *155/105 lbs, **135/95 lbs, ***115/75 lbs
55-59: *135/95 lbs, **115/75 lbs, ***95/65 lbs
60+: *115/75 lbs, **95/65 lbs, ***75/55 lbs
B.
40-54:
Two rounds for time of:
1,000 Meter Row
50 Thrusters (64/45 lbs)
30 Chest-to-Bar Pull-Ups
55+:
Two rounds for time of:
1,000 Meter Row
50 Thrusters (45/35 lbs)
20 Chin-over-the-Bar Pull-Ups
If you did the Masters Qualifier in 2015 then go back and make a note of your time so you know what to beat. The top times in 2015 were:
40-44:
Gabriel Romero: 14:54; Amanda Allen: 14:52
45-49:
Bill Grundler: 14:50; Chris Perrins: 17:47
50-54:
Bryan Shockley: 17:30; Shellie Edington: 19:18
55-59:
Jay Thomas: 13:16; Susan Clarke: 15:19
60+:
Charles Sullivan: 14:07; Susan Wallis: 18:15
C.
Two sets of:
Prone Single-Arm Hand Plank x 30 seconds per side https://www.youtube.com/watch?v=pyCT_VtqKi4&index=3&
Rest 30 seconds
Followed by …
Two sets of:
Hand Plank Cross Knee to Elbow x 40 reps
Rest 30 seconds
Followed by …
Two sets of:
Ceiling Reaching Straight Body Crunches x 25 reps
Rest 30 seconds
:42 singles :35UB :30UB
20min spent on cleaning up C2B both kipping and butterfly, left shoulder still a little uncomfortable
A) :46 – fast singles/ :33 UB / :29 UB
B) 18:03 – all singles on CTB to protect shoulder. Definitely need to work on high rep/low weight squatting….terrible
A: 1:19, :59, :45
B: 19:42
Did Saturday’s workout on Sunday.
Mobility – done
A. G2O – :64 – :41 – :34
B. “Double Jackie” – 16:48
Row 4:22 – Thrusters – UB – Pull-ups 10 + 10 (7:51)
Row 4:35 – Thrusters – UB – Pull-ups 7 – 6 – 3 – 4 (8:57)
A) 105x7rps,95x5rps,75x11rps
B) 21:59 / 1st 14;49
c) sadly hd to skip and run out! 🙁
A: 1:14, 1:11, 1:14 @ 135 lb (intended to drop weight but felt good so kept going. Happy with consistency)
B: —
Worked out at affiliate:
– front squat 5,5,5,3,3,3,3 to 190lb (stayed light)
– 16:1 as 15min amrap (25ft ohl, 8 bar facing burpees, 25ft ohl, 8 chest to bar)
162 reps
A 155 Grace – 3:53 then 15 min later
B. Masters qual 17:45 did some subs for the thrusters (kbs and kipping hspu)
Then 15 min later…. 3 min ass bike 46 cals
A. 1:45 (185), 1:15 (155), :45 (135)
B. Working on butterfly c2b and I was all over the place. Big sets of c2b always slow me down way too much so I’m determined to butterfly them. Anyone have any good progressions on these?
Mobilized where it felt good to do so.
A. :52/:56/1:04
B. 18.06. Didnt go crazy in the rows @ 1:55
25/25 in thrusters 1st round then sets of 10 2nd round. C2B all sets of 5.
C. Done.
A: :34, :30, :27
B: plan was to go fast and obliterate my 2015 time…..Bad strategy…..better to pace the row.
C: done….and worked on BMU
A) Back was a little tight this morning, so I did part A without timing it and focused on good form.
125#&105# all singles, 95# UB
B) 18:40
Hope the back feels better Melissa!
A. 3:22 (slow, deliberate singles), 1:10 (fast singles), 0:44 (5,2,3)
B. 19:19
I was Shellie Edington’s judge when she did this for the 2015 Qualifier so it was fun to be the one doing it and get so close to her time!
Awesome job Beth!!! STELLAR time!
Invictus Gymnastics session 3 then
A: 1:36 (singles) 1:04 (5/2/1/1/1) :43 (7/1/1/1)
B- Practicing Butterfly C2B and blood blister formed so passed on double jacking. In 2015 I did it in 19:37
C: Done
A. 2:03-1:01-48sec
B. Finish moving into new apartment..ug..it’s 12 degrees & snowing…again.
Yikes that is COLD!
A)Will complete after I am finished cleaning the box.
B)19:47
C)Completed.
DMA: done
A: 70kg/2:30 – 60kg/2:05 – 50kg/1:20
B: 25:02 min
C: done
Did Open Prep with my members today
15min AMRAP
40 Snatch 75#
40 Cal Row
40 DU
40 Thruster 75#
40 HSPU
40 DU
Got 1 round + 91 *back to DU
Went UB til 20 deep in Thrusters 1st round, it might have been too much, this really messed with my HSPU, glad we are practicing these now