A.
Complete a total of three rounds (18 minutes) of:
Every minute, on the minute, for 3 minutes:
2 Legless Rope Climbs (15′)
immediately followed by…
Every minute, on the minute, for 3 minutes:
10 Strict Handstand Push Ups
(add a deficit if possible)
B.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
C.
Three sets of:
Pause Deadlift x 10 reps @ 57.5%
(pause 2-3 seconds at the mid-patella and then continue to full hip and knee extension)
Rest as needed
D.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpee
Back Squat (185/125 lbs)*
Immediately followed by…
For time:
20 Muscle-Ups
*Barbell starts from the floor for back squats. BE SAFE!
E.
Four sets of:
Reverse Hypers x 10 reps @ 2011
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.
B. 55# dbs
C. 275
D. 8:56 and 6:06
D- 18:00
A. sHSPU (6/6/6, 6/6/5, 6/5/4)
B. Done
C. Skipped
D. 9:30 > 13:30
E Done
A. Done
B. Done with 135 lb
C. Done with 295 lb
D1: 8:38
D2: 3:40
12:08 total time
E. Done
A) did 1 LLRC right from the start and tried to get 8 HSPUs. Came out with:
1) 1-1-1/8-8-4
2) 1-1-1/8/8/3
3) 1-1-1/8/4/4
So 9 RCs and 55HSPUs total.
B) done at 45kg. First time doing these as jumping back squats.
C) done at 97,5kg.
D) just couldn’t pull the workout off today mentally. So I did a moderate intensity emom gymnastics and strong man work.
E) done
Thanks Tino!
Good to see you listening to your body and adjusting accordingly. I hope after today’s rest you’ll feel awesome going into Friday!
Yoooo
A. Done, first set deficit, then normal and scaled back a bit. All legless rx
B. done @50kg with trap bar
C.done at 106kg, there where really tough for the back…
D, scaled to 155, 6:47-14:04, muscle ups felt bad today
E. Did mondays core
What’s going on with your muscleups?!
Shoulders blown from all the Hspu and my catch was really awkward.. elbows too far away from body :/
Made up yesterday and I’ll do today’s work tomorrow ?
A) 9:09 I like this nose breathing work
B) 160/175/185/190/185. Front squats felt awful tonight. ?
C) 149/150/169/165 felt pretty good
D) done
E) done
Thanks Tino! Hope your day was great!
Let’s keep up the consistency!!!
I’m on it!
A. Done strict everything till 14 mins after starting using legs
B. 55lb dumbbells
C. 260
D. Rx part A. 4:43 B. 2:49 did a. All unbroken!!!
E. Done
Solid day Justin! Awesome work keeping everything unbroken!
A. Subd 10 towel pull-ups(no rope), scales to 5 strict HSPU. HSPU felt really good today. For me 2020 is the year I get my HSPU back; they’ve never been the same since I had both shoulder reconstructed.
B. Done at 70Kg
C. Done at 125Kg
D. 6:56 Rx
MU – 4:39 (4/4/3/3/3/3)
Total – 11:35
E. Subd banded hamstrung curls and Vups
Let’s get them! Priority is stability, mobility and recovery!
A. Done. SHSPU no deficit and scaled to 6 after the first round. I fell off real quick.
B. 135#
C. 245#
D. 8:04/3:43 Rx 11:47 total
E. Done
A. Done. 2 regular rope climbs and did first hspu round with a deficit. Got rid of that for the last 2.
B. 115 across
C. 275 for all. Lats were really firing
D. 8:15/3:34. Back was feeling a bit tight here so I didn’t push it on the squats
E. Done
Was feeling light headed for the back half of this. 90 hspu combined with not drinking enough water will get ya
Stay hydrated David!!
A. Done no deficit but happy to do all the Shspu unbroken
B. 135 across
C. 285 these were hard all double overhand with hook
D. RX 5:18/2:46 = 8:04 total time
Didn’t actually start the muscle ups until either 5:38 or 5:48 I forget
E. Done with banded pull through
Good job on those strict HSPU!
A. Done (7/7/7 – 2/2/1)
B. 135 lb
C. 235 lb
D. Rx 7.34 – 12.52
E. Done
A. LRC 1/1/2 | 2/1/2 | 2/1/2 (14)
SHSPU 7/7/7 | 7/7/7 | 7/6/5 (60)
B. 125#
C. 262#
D. 1).8:32 Rx 2).MU 4/3/3/3/3/2/2 5:18(13:50 total)
E. Done
A: Did 4-5 towel pull ups each minute.
B: Each round down at 95#x2
C: Done at 175
D: 8:30 for the burpees and BS. No rings at home. Did 20CTB instead but didn’t time it
E: ✔️
Good job making some adjustments and getting this in!
A. LLRC: 2-2-1-1-1-1-1-1-1
SHSPU (no deficit): 10-10-7-7-7-7-7-7-7
B. Done @ 95lbs
C. Done @ 185lbs
D. Scaled to 115lbs (was worried about the back rack part); first part done in 7:40, second part scaled to 12 muscle-ups (3-3-3-2-1) for total elapsed time of 11:36.
E. Done
Good to see you were being smart!
Hello!!! Happy Wednesday !
A) Still not allowed to do Rope Climbs so I did 2 x 15ft Sled Pull @ 25kg , SHSPU with Abmat: 10/7/6 , 7/6/6 , 6/6/6
B) Done @ 70lb (Trap bar)
C) Done @ 132lb
D) Scaled barbell to 88lb – 8:03 / Did 20 BMU with assistance (spotted) – 7:34 with 2 misses. Total time: 15:58
E) Done with 70lb Reverse Hypers and 85lb Rows / 20 GHD.
So ready for my rest day!! Have a great day!! ?
Enjoy your rest day!
Hopefully tomorrow will be my last appointment for dry needling and manipulation ??. Elbow is 90% better already ?.
Howdy!
A. Did 1 legless rope climb in the minute and 7 SHSPU on the minute. Not there yet in my gymnastics to Rx this one. ??♂️?
B. 145 lbs
C. You guys finally succeeded on making me use straps so I could keep my overhand grip ?. Died with 305 lbs but did it.
D. 9:56, then 5:24.
E. 120 lbs – 185 lbs – 20 reps.
Have you all a great day!
?
A. Done. Scaled to 1 legless rope climb and 5 negative hspu
B. Done based on 75 kg
C. Done based on 95 kg
D1. 09:00. Barbell @ 40 kg
D2. Skipped this due to a class using the rings
E. Done. Banded pull throughs/ row @ 35 kg/ 20 GHD sit-ups
A. Did this for 2 rounds with 1 LLRC and 10 SHSPU
B. Done
C. Done
D. Rx 10:21, MU 10,5,5
E. 3x Incline DB bench, bent over row, DB reverse lunge
Where have you been?!?!?!
I’m still here coach! Doing a bit more lifting at the moment but still doing the wods, minus Monday ?. I’m just lazy sometimes and forget to post when I’m sitting at work.