Workout of the Day
Primary Session
A.
Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…
Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Three rounds for time of:
Row 500 Meters
12 Deadlifts (315/215 lbs)
21 Box Jumps (24″/20″)
Rest exactly 2 minutes, and then..
D.
Five rounds for time of:
10 Burpees
10 Ring Dips
Optional Additional Session
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 seconds of Strict Handstand Push-Ups (note number of reps achieved)
Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)
Minute 3 – 10 Alternating Single-Arm DB Snatches (70/55 lbs)
A. Ring muscle ups- 1 every 45 sec for 15. Missed 3, but that means I made 18!!!
B. 125/130/135/140/145/150/155/160
C. 14:58 deadlift is feeling stronger!
D. 7:45
Optional:
12/10/10/9/8/8/8/9/8/9
Optional Session Completed in the afternoon
HSPU – 16, 11, 11, 11, 11, 11, 11, 10, 9, 9 – total of 110 with 45# plate deficits
I used 75 lb dumbbell a for the snatches tho…
DUH…..what do you think we used?
A. I did L-sit holds
B. all sets between 67-85kg
C. 13:43
D. 6:57
Optional:
Complete – did 8 seated DB press every time (35#) – First and last time subbing seated press for HSPU
A. Handstand holds and walks
B.240
C. 11:30
D. 5:59 but with 3 min rest between
Optional
89 HSPU off 45lb comp plate
3 minutes of rest??????
Ha it was not on purpose. I didn’t see the 2 minute rest deal until it was too late.
A. Worked on bar muscle up-trying to avoid chicken winging
B. Worked from 105 to 155#
C. 13:07 , deadlifts really slowed me down but enjoyed the box jumps and kept row at 2:00 pace hoping to to save some hamstring strength
D. 8:00, ring dips work in progress
Had to go in at 6pm and wasn’t able to break up two sessions and complete the 30 min emom for this time.
A. Did some work on handstand hold.
B. Work up to 245, failed at 265.
C. 11:40
D. 5:38
Optional:
HSPU: 16/16/16/15/16/16/15/12/11/12
A. Did some work with freestanding handstands and some handstand walking, also spent some time just mobilizing my shoulders because they have been bothering me. B. Worked from 175 to 230 which is either a 5lb PR or a PR tie (the pressing really aggravated my shoulder) C. 16:17 – this is the first time doing 315 DL in a workout in at least 8 months, it felt better doing the deadlifts after that seminar with Mark Bell but they really slowed me down. D. 3:48 – just did 50 burpees for time, my shoulder was really unhappy with me… Read more »
A. worked on speed walking from my car to the gym. 5 second PR
also did some handstand walks..
B. worked up to 265, failed 275.
C. 10:40
D.5:35 (I cheated)
total time: 16:15 (but i cheated so nuno wins)
Emom: complete
HSPU
15
15
15
15
15
15
15
11
9
10
Nicely done Jack – did you do deficit HSPU? If not, I won again 🙂
You won.. Again:(
A. Handstand work then learned how to do t2b/c2b/bar muscle up complex unbroken
B. Hit 305lbs 5lb push press pr and complex pr
C. 11:12 deads were slow but ub and bj first rd really slow as I warmed my ankles up
D. 5:15 ring dips fast and UB burpees slow haha pressing was gone
A. Handstand work. Getting 25-30′ more consistently!!
B. Push press + Split Jerk Built from 115- 154 and felt really solid on both lifts
C: 9:53
D. 7:44 (Need to work on kipping efficiently on my dip)
Total time17:37
30 min EMOM:
Some HSPU felt easier than others.Getting better! I feel like my timing is off and I need to work on hand placement.
HSPU: Round one I got mutha fuckin 3!!!!!!!!!!!!!!!! haha and 1 every round after that 🙂 haha (missed my last one)
Walking lunges took 13 seconds and snatches took 23seconds
A. Worked on handstand walks. Getting a lot better at breathing while upside down.
B. Push Press + Split Jerk – Built from 115 to 154
C. 10:53
D. 9:24
Optional:
HSPUs – 5/5/3/5/6/7/6/6/6/7
Snatches – averaged 30sec
A. worked on freestanding Handstand Holds – was able to do 30+s
did some L-Sits as well – 30s +
B. 175, 185, 205, 215 225, 235, 250, 260 (PR – i think this is a 5 or 10#PR)
C. 11:07 – DL did not feel great
D. 5:32
Total time – 16:39 but I believe I was the only one that was able to follow directions and start after 2 minutes of rest 🙂 so technically i WON
Hey now! I started after two minutes!!! 🙂
and you crushed us all on the first portion too!
A. worked on HS holds and butterfly pull ups
B. worked from 115 to 153
C. 14:15
D. 10:13
Total time: 24:28