Gymnastic Skills & Drills
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Pop Swing x 8-10 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)
followed by . . .
Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps
followed by . . .
Three sets of:
Strict False Grip Ring Pull Ups x 5-6 reps
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 rep @ 70-75% with a 3 second pause in the receiving position
C.
For time:
Assault Bike x 40/30 calories
Shoulder to Overhead x 20 reps
Assault Bike x 30/20 calories
Shoulder to Overhead x 15 reps
Assault Bike x 20/10 calories
Shoulder to Overhead x 10 reps
40-49: 135/95 lbs; 155/115 lbs; 185/125 lbs
50-59: 115/75; 135/95 lbs; 155/115 lbs
60+: 95/65 lbs; 115/75 lbs; 135/95 lbs
D.
Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest 45 seconds
Seated Dumbbell Press x 8 reps
Rest 45 seconds
A. Done
B. Up to 80 kg
C. Who makes this kind of workout!! 2 days later and i am still sore!
Did rowing instead.
Time: 13.30
D.
Thursday, back from vacation and tired. 🙂
Some GSD done.
A. All 75-95#.
B. Skipped behind the neck.
C. 13:03 subbed rower/95/115/135#.
D. BB Row 115#/DB Press 30/35/40 (hadn’t done these in a while).
Gymnastic: done
A. Done @95
B. Done @235
C.not assaut bike -> airdyne
Not timed.
D. Row @185
Press kb @45*2
Gymnastics: yessir
A: Done
B: 135/135/135/155/155/155 (super focused on form and speed under the bar)
C: 12:13 (shoulders just dead today, did all in sets of 5)
D: 135/165/165 and 35/40/45
Gymnastics ✔️
A. Split press 45/55/65
Split Jerk w/ pause 65#
Split Jerk 95/115/125
B. 135/135/140/140/145/145
C. 9:45 rx
D. 42 birthday burbees! ?
C .- 14:50 subbed in rower, SOH 10/5/5; 6/5/4; 5/5
D .- row 135# ; DB press 40#
delayed entry
gym elements-done
really love all the work – especially the pop swing.. 🙂
A1) barbell only -still stugling with mobility in this position but i must say i feel its improving (thank you Coach)
2) 65,70,75
3) 85,90,100
4) 65 all sets
5) 115,120,130×3 fails
B) 98 lbs
C) 11:49 (subbed in rower we dont have an assualt bike)
D) 85lbs
20 lbs
hope everoyne is healthy and happy! 🙂
Gymnastic work done; really liked the pop swing work.
A. Done with barbell then 65#
B. All at 135# (75%)
C. 9:56 Rx weights but had to use a rower as our one assault bike was being used.
D. Tomorrow
Nice time on the bike, STOH!
Thanks Kincaid, it hurt!
MU work done.
A. Jerk work done
B. 205
C. No bike. Rowed – 12:08
D. Rows @ 155, DB press @ 50
A: did bits and pieces due to time constraints
B: 105kg
C: 8:26 – was aiming for 10 minutes. I tried to maintain 70rpm on the assault bike but on the last round it was hard to hold 60rpm. Did the shoulder to overhead 10/10, 15 and then 10
Bill you crushed it!! Good job.
I thought I did well until I re-read the workout and realised the weight increased each set. Bit of a brain fart right there ?
Lol, oh yeah it increased. Haha
Gymnastics -done, but needs work
A.Done
B.worked from 175-195#
C. 10:49 Felt good
D. No Time
Gymnastics: Complete
A. Complete (worked at 115# throughout)
B. 230# x 6
C. 13:39 (No Assault Bike. Used what could be the first Airdyne ever made and did the calories at 1.5X – 60, 45, 30. Not sure if that’s the correct calculation as 60 Cals took about 3 minutes)
D. Rows @ 135#, Press @ 50#
Mobility Done-
MU- Did the best I could solo
A. Jerk Work #65 felt good
B. 115 last set @ 120 felt good
C. 17:30-ver slow on the bike-Focused on the S2O. Those were good for me today.
D. 85/65/70 Bent over rows
#20 for Seated dumbbell press.
Trying to pull it together this week. Not feeling well with work transition. Starting at 4am daily again after 7 months. Just need to get used to it.
Looking forward to rest day!
Gymnastic skills done (except strict pulls…strained the same bicep yesterday that I strained a few weeks before the Games)
A. All jerk drills. 85-105-125# jerk balance
B. 155-165# BTN jerks.
C. 8:46 (20 UB, 9/6, 5/5)
D. 30# seated DB press, skipped rows because of bicep
Great time on the bike!
Thanks Tom!
Mobility done.
MU work and progressions done.
A. Jerk work then 95- 115 Jerk balance.
B. Behind the neck jerks @185.
C. 14:42 Was beat from the start. Down to singles and a few doubles @185.
D. To do…
C. Ok so came back to do just like Pete was shooting for sub 10 but missed 2 of lockouts on last Rd at 185.
Bike time of of last Rd at 8min mark. 10:24 RX
Beast Mode on Full Blast!!!
Yeah I paced the bike tried to keep it at 2 min or less and then did 10/10, 6/6/3, and 4/2/miss/2/1/miss/1 love this combo
Gymnastic skills & drills Done
A .-split press 45#; split jerk w/pause 45#; split jerk 95#; jerk balance 95#
B .- 200 # all sets
C & D will do tomorrow
2Km row warm-up – 115 calories + Bergener wu
Gymnastics – Done!
A. Split press – 65/75/80
Split jerk w pauses – 80/85/90
Split jerk – 95 for all sets
Jerk balance – 65/65/75
B. Behind Neck – 125/130/135/140/145/150
C. Row & S2O – subbed rowing for assault bike
13:18 (95# 10+10), (115# 8+7), (135# 6+2+2)
D. No time to complete
Track work tonight
MU Work in progress
Split Drills done
155# BTN Jerk (should have gone heavier but I haven’t done that movement in a while)
11:27 (row and 135# throughout. We have1 Assault bike and it was being used)
Gymnastics done
A. Done
B. 165×2, 170×2, 175×2
C. 16:05 RX – happy to get that RX. Had to go to slow singles on 185 (roughly 80% of my 1rm), which killed my time. Upside was I got a lot of work on my power clean…
D. Done
Me too lots of power cleans ??
Great work Joe!!