A.
40-54:
Muscle-Up Density
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
55-59:
Ring-Dip Density
For max reps:
90 seconds of Ring-Dip
Rest 60 seconds
60 seconds of Ring-Dip
Rest 60 seconds
30 seconds of Ring-Dip
Note reps achieved for each set.
60+:
Push-Up Density
For max reps:
90 seconds of Push-Up
Rest 60 seconds
60 seconds of Push-Up
Rest 60 seconds
30 seconds of Push-Up
Note reps achieved for each set.
B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Clean + Front Squat
Build to the heaviest weight possible, keeping the complex unbroken.
C.
Complete as many rounds and reps as possible in 4 minutes of:
Power Cleans x 6 reps
Double Unders x 40 reps
40-44: 155/105 lbs
45-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Rest 2 minutes, and then…
Four sets for times of:
Row 250 Meters
20 Unbroken Wall Ball Shots (you’re welcome)
Rest 90 seconds
40-44: 30 lbs to 10′ Target/20 lbs to 9′ Target
45-54: 20 lbs to 10′ target/14 lbs to 9′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
A. 17, 10, 5
B. 245#, 245#, 265#, 265#, 265#
C1. 3+11
C2. 1:37, 1:38, 1:36, 1:37 (Scaled down to a 20# ball. Wanted to keep the WB unbroken. I would have had to break them up at 30#)
A. 110/115/115/120/120#
B. 6 sets of 3 at 145#
C. 4:14/4:06/4:04/4:03/4:08 ouch! Legs felt dead today. Too much sitting in the car this weekend I think.
Did it all on Sat but no time to log it.
MU accessory only (shoulder almost back to 100% after consult with Gymnastics coach decided that accessory work tat would avoid sudden major impacts would be better)
3 rounds
* 5 Hips to rings
* 3 Hold in catch for 10 seconds then slow negative
* 5 banded transitions
* 5 ring dips
Cleans 115/135/155/165/175 (capped to 5 sets exactly)
3 rounds plus 32 (6 cl+ 26 dubs . 2 trip ups in 3rd Dubs round. )
8:14 second part – all WBs unbroken (clock to 14:14)
Did this morning:
A. ring MU…10, 5, 3
B. worked up to 265lbs on final set
C. 3rds+6PC+ 19 dubs
D. completed as prescribed but didn’t track time for each round…definitely paced out those last 2 rows a little bit as staying UB on those 30lb wall balls took some mental fortitude for sure.
Done on Sunday…
A. 11, 5 , 4. Not great
B. 255
C. 4+6, 1:27, 1:40, 1:36, 1:39 good movements for me!!
Since it was a late posting I did this Sunday. Really gaining confidence with MUs Sat: A.THREE SETS FOR TIMES OF: 7/4 Muscle-Ups + 30′ Handstand Walk Rest 3 minutes 1:19; 1:17; 1:20 (5/2; 5/1/1; 4/2/1) Sunday I did Sat programming . Had to go to the post gym for the 30lb WB (by the way it’s the devil!!) then to regular gym for MUs so did them last. B: 185; 205; 225; 245; 255 C1: 4 rds C2: 1:57 (UB) 2:07 (UB) 2:15 (15/5) 2:16 (10/4/3/3) First time using 30lb WB and it humbled me. A: After everything: MU… Read more »
A. Working in MU.
B. Up to 215
C. 3 rounds + 16 DU
2:15/2:20/2:20/2:15
A. Limited on time so just did one set of max unbroken reps.
B. Up to 235 but several misses.
C. 4+3 (135lb.) then 4 sets 1:55-2:02 one set not UB
A. 15/8/5- MUS
B. 205/225/245/255(m)/257- 2 pound clean PR
C. 4+1 then 1:58/1:57/1:57/1:57- 4 misses on first round of double unders- eeeeek!
You would have thought we trained together today! Same on the 2# PR and I also had 4 misses in the first round of dubs.? It would have been a close race on the row and WBs!
I was watching on KC’s surveillance cam. So I knew what I had to do.
It’s like you know me or something! ??
Nice job on pr Clean.
Nice work Al!!!
Had to make a few adjustments tonight
A. Strict pull-up density test-22/12/8, rest 1:00 then strict stationary dip test27/16/9
B. 185,195,205,215,225
C. 2+34, then subbed 20 ub thrusters@95, Untimed but unbroken also
M and a done
A first 90secnwas average only 5, then 5 and 4, should probably warm up bit more with the mu.
B cleans felt ok. 70,75,80,70,75 80 clean asnt very good so dropped back down to get footwork right.
C PC and dubs 3rounds and 1 rep
C2. Row and wall balls 1:54,2:00,1:59,2:02
The wb felt ok. Only had 20lb ball though.
Did some more mu catches after this
A. 12, 8, 3
B. 225, 235, 245, 255, 265+275 cleans felt great today!
C. 4+20=204 then… 8:18 upgraded to the 30# wally. Sob got the best of me today. Couldn’t finish unbroken. I wanted the heavier work and ended up missing the point. Oh well.
Have a great weekend everyone!
Great work today Scott!
A. 10/5/3 (these hurt the shoulder a bit today)
B. 145-155-165-175-185-195#(ComplexPR?)-202# (Clean PR but missed front squat)….this clean PR was a fight, nearly stuck for 3 Secs coming out of it but got it! ?)
202# clean http://youtu.be/aasajbNaTnQ
195# complex http://youtu.be/P5TVNMt6ABM
C1. 4+6 @ 105#
C2. 1:51, 1:55, 1:56, 1:56
Very Nice!! Congrats on the PR!!
Nice PR! Nice fight!
Awesome Cheryl! Congrats girl!!
Congrats~Way to fight!
Congrats w Clean PR. You are like a fine wine. Getting better with age.
Congrats Cheryl!
B worked to 135
C. 3+6 @ 95#
Rest 3min sub 200 m run 103 wb ub 8:86 no rest in between
Went to a Strength Seminar at NorCal Crossfit
Learned so much.
Did 3 bench press @121-
10-9-8-7-6-5-4-3-2-1 Bench & Deadlift
Weight was Reps for Bench #95 until set 5 #100 set 4-2 last 1 115
Deadlift weight was #185 until set 5 then #205
Good Workout today!
Muscle up practice. 11 in about 8 minutes. I am not linking together and still need box and false grip. But no fails here.
B. Worked to 145
C only part 1 3+23.
Mobility
A. 12, 7, 5 Jumping MUs. Practiced MU before hand and was getting better with more vertical torso. Just need to work on more explosive hips and ring turnover.
B. 185-225.
C1. 3 rounds @155.
C2. 25#wb 2:00, 1:55, 2:12, 1:58. 3rd set had a few singles from slippery ball and exhaustion. Back to unbroken 4th set.
A) Worked on butterfly pull -ups and strict MU’s
B) 93-103-113-123-128(PR)
C) 3 rds + 6 (144) then 1:51/UB – 1:52/UB – 1:51/UB – 1:50/UB
Fast!
A. 11/6/5
B. Up to 185
C. 3+2 then ~ 10:10 No room in the gym so we did 200M run and WB outside. Missed the 90 seconds rest between sets part and went straight thru but ended up taking about 30 sec rest after the runs anyway to make sure I could go UB WB.
A. Push-ups 40/20/10 – By the 30s Max reps my arms were pretty well toasted. B. clean + front squat 115/125/135/145/155 – was tempted to try @ 165. Cleans felt pretty good today. C. PC’s + DU’s – 4 rounds + 8 Able to cycle through the Cleans and DU’s were on today. Was tempted to go singles near the end, but didn’t listen to that little voice inside. C. Row + WBS – 1:54/1:54/1:56/2:00 – Glad there were only 4 sets! Able to keep the WBS unbroken. Happy with that. Pace on the rowing was just about right for… Read more »
Great training session Barry!