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 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C.
For time:
Row 1000 Meters
15 Power Cleans (185/125 lbs)
30 Strict Handstand Push-Ups
15 Power Cleans (185/125 lbs)
D.
When the clock hits 15:00, complete the following…
For time:
20 Burpee Box Jump-Overs (24″/20″)
40 Walking Lunges with Kettlebells (32/24 kg)
Optional Additional Session
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed
Go as heavy as possible here.
B.
Three rounds for time of:
7 Bar Muscle-Ups
14 Ring Dips
21 Deadlifts (185/135 lbs)
Worked on hand stand walks – right wrist acting up a little bit.
B. 125/145/165/190/205/215/215/215… stuck with the percentages based off 255 from 6 months ago. Felt fatigued early and slightly beat down. Form started to crumble toward the final sets and just couldn’t find that position.
C. 13:00… dang strict HSPUs!
D. 5:30… mental toughness just not there for this portion, sometimes tough to go to that dark corner – when working out on my own.
Didn’t have it in the tank for the optional session. Disappointed with my output for these workouts.
Mixed up the sessions a bit so I could do mu’s with my shoulders more warmed up and less fatigued from tues nights training.
Primary at 7am:
B. 100/110/120/130/140/150/165/165/165
C. 12:00
D. 3:43 (cut the rest between short and only did 20 walking lunges b/c I needed to get ready for work)
Optional at 7:30 pm:
A. Gymnastics play- ring mu, arms were tired so just did 1mu/minute for 7 then did transition drills and jumping mu
A. Seated strict press: 75/85/90/95 (missed the 5th rep)
B. 10:37 mu’ ub, ring dips got real hard quick!
Primary Session:
A) 5 sets of 10 weighted pistols, worked on speed and efficiency with unweighted pistols
B) Worked up to 300# x 2
C) 9:00
D) 3:40
Optional Session:
A) Built to 170 x 5
B) 6:20
A. L – Sit holds and weighted pistols
B. 52, 58, 63, 68, 73, 78, 84, 90, 90, 90 (last one was unstable and I dropped a little early)
C. 8:41
D. went at 12 min mark – 4:32
Followed up by 4 sets of 20 hip extensions
A. worked on a few sets of chest to bar- slow moving this morning.
B. Jerks- 110/120/132/143/155/165/175/185/185/187 .. I love jerk days- but I really hate catching that weight!
C. 12:19
D. 5:11- My back was so tight on these last 2 workouts I really suffered though it especially on the lunges, also im in the process of painting my entire house which I’m sure is not helping the situaiton.
Couldnt do optional today–Working tonight … also why I am posting at midnight
A. 15 min of working on Bar Muscle ups-getting them, and trying new drills and avoid chicken winging
B. 105/110/120/130/140/150/160/170/170/170- liked this drill, helped me work on speed and balance
C. 13:51, did 30 slow negatives, trying to get these strict HSPU efficient in a workout then 5:01 for burpee/lunges
then more Bar MU work
yay for active rest day!
Primary:
B. 285, missed the second rep at 305
C. 8:34
D. 3:09
Optional:
did this directly after the primary… bad idea
B. 6:58
A. Did this in the afternoon and worked on bar muscle ups/ cycling my Ring dips/ hs walking competition with Melissa….. I let her win this one 🙂 I also added 20 extra strict hspu total today and more of the slowest negatives I could possibly do with 2x 45# plates as my deficit. B. 103/113/123/133/143/153/163/173/173 – made all lifts. Felt good. C. Didn’t finish in the 15 min time frame.. only got 10 strict HSPU and they were rough. Body is pretty beat. Burpee/ walking lunges 3:20. Unbroken lunges Optional Session: A. 93/98/105/105/115 (x2) B. Worked on gymnastics skill.… Read more »
awesome job on the unbroken lunges, whoo!
Good one Cat…thanks for letting me kick your ass!!
😉 That was so fun Mel!
Optional
A. 75/85/87/90/92
B. 10:55, bar MU felt good, missed a few in round 1 but solid in round 2/3, Dips got a little shaky in 2/3…gotta keep working that kip.
Main
A. Handstand walks and pistols. major progress on HS walks today, so pumped!
B. 85/95/105/115/125/135/140/145/145/150
C. 13:05, 4:47 , Strict HSPU felt great today!
Primary:
A. Handstand hold, and some Mu.
B.175/185/195/205/215/225/235/245/255/255.
C. 9:25
D. 5:33
Optional:
A.115/135/145/150/152
B.6:15
Primary:
A. Did some bounding 24in box jumps 3×10/worked on hip mobility/ worked on bar muscle up technique
B. 155/175/185/205/220/230/245/260/260/260
C. 12:05 (hspu felt a lot better, slowed a little due to congestion at the wall)
4:26
Wasn’t able to get the optional session done today, but it was probably for the better to skip it for my shoulder. Glad for rest day tomorrow.
A. Did this in the afternoon and worked on bar muscle ups
B. 103/113/123/133/143/153/163/173/173 (missed 2nd jerk out in front)/173
C. Didnt finish in the 15 min time frame but got 3 strict HSPU. After that I had a little kip in all of them.
Finished the burpees and Walking lunges in 4:06
Optional Session:
A. 93/98 (x4)/ 98 (x4)/ 98 (x3) / 98 (x5)
B. Worked on bar mu and ring dips and then did GHD and snow angels and planks
Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution) Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85 103/113/123/133/143/153/163/173/173/173 C. For time: 14:42 Row 1000 Meters 15 Power Cleans (185/125 lbs) 30 Strict Handstand Push-Ups 15 Power Cleans (185/125 lbs) D. When the clock hits 15:00, complete the following… For time: 19:14 (4:14) 20 Burpee Box Jump-Overs (24″/20″) 40 Walking Lunges with Kettlebells (32/24 kg) Optional Additional Session… Read more »
A. Worked on gymnastics
B. 160, 175, 190, 210, 225, 240, 255, 265, 270 x1
C. 7:50
D. 3:16
Followed up by 4 sets of 20 hip extension