Workout of the Day
A.
Three sets, not for time, of:
Handstand Push-Ups x 15 reps
Alternating Pistols x 12 reps
Muscle-Ups x 3-6 reps
B.
Take 6-8 sets to build to a 225/135 lb Hang Clean
and then . . .
Three sets of:
225/135 Hang Clean x 3-5 unbroken reps
Rest 3 minutes
C.
Deadlift
Build to 345/225 in 3 sets or fewer
and then . . .
Three sets for times of:
345/225 lb Deadlift x 7 reps
Rest 3 minutes
D.
For efficiency and mechanics:
Row 2000 meters
– 500 meters @ 80%
– 500 meters @ 85%
– 500 meters @ 90%
– 500 meters @ 85%
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Started todays workout with a 2km row.
Then built up to a dumbbell snatch with 32,5kg and finished with 10 reps on this weight.
Then finished to build up to a 135lb Hang Clean and do 3 sets on that. Did 3 resp each set.
Deciced to do this since I went to a regular gym today where they have a rowing-machine and a 32,5kg dumbbell (which wedon’t have at our gym).
A. All unbroken.
B. Done. Felt pretty easy except that my collarbone is destroyed from doing workout 2 on Wednesday.
C. 0:15/0:15/0:15
D. 7:14.1 this was a very comfortable pace.
A. HSPU: 15/ 13-2/ 10-5 all kipping, felt good after doing “Diane” yesterday.
Pistols: 12/ 12 (18#kb)/ 12 (35# kb) Decided to do a few weighted pistols.
MU: 6/6/6
B. 95/125/165/185/205/225, then: 5 each round: :24/:30/:31
C. 225/275/315, then: :13/:13/:14
D. 1:53/1:51/1:47/1:51. Just kinda based this one off feel tonight. Getting a pretty good feel for pacing so that I can get off the rower and right to the pistols.
A.
HSPU 15-12/3-15
Pistols 12-12-12
MUs 6-6-6
B.
5-5-5
Felt excellent. All done under 20 seconds. I’d like to see how many I can do straight. Felt like I could’ve done 10+ on the first set 🙂
C.
13s-13s-13s
Smooth
D.
7:14
1:48-1:46-1:49-1:50
I felt absolutely destroyed after this. I based my splits off of 1:30 being my 100% [1:48, 1:43, 1:39, 1:43] I usually come out of the gates hard and just try to maintain the rest of the way. If we do this again I’ll try to base it off of a 1:33 or so. Any suggestions?!
That’s what I wanted Christian. This is a good learning experience. Now you have a sense for how you need to pace this event in competition. If 7:14 felt too quick, you need to understand how you’re going to taper a bit so that you can get right into pistols.
A. HSPU’s- 15 strict, 15 kipping, 15 kipping
Pistols- 12, 12, 12
MU’s- 6, 6, 6
B. 205, 225, 235, 245, 255, 265, 275 (Hang Squat Clean)
5, 5, 5, 5 @ 225 (all unbroken)
C. 225, 315, 345
:12, :12, :12, :12
D. 1:48.9; 1:47.8; 1:48.7; 1:50.1
Total 2k- 7:15
A) Done and all sets unbroken
B) did 5 sets of 5
C) Done but slow
D) wasn’t able to note times, total time for the 2k was 7:05
A) hspu- 10&5, 5-5-5, 3-3-3-3-3 all strict
Pistols unbroken
MU – 3&3, 3-3, 5-1
B) worked up to 225
3, 3, 5.
C) worked up to 345 fast.
:16, :16, :16
D) 1:49, 3:37, 5:19, 7:10
A
UB sets (6 MUs). Got a good rythm and speed on the HSPUs now!
B
Got 5 ub each round, very happy with that 🙂
29, 27 and 24 sec
C
Wow, did the 5×5 at 160 kg yesterday so this one was tough! Got it UB, but slow. 25,30,28 sec
D
Done at approx 1:50, 1:48, 1:46, 1:48 pace for each of the 500s
Squats, S2OH and pull-ups tomorrow?