Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
For anyone who does not have muscle-ups, complete:
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep
Followed by. . .
Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
60+: Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)
If you do have muscle-ups, then complete:
Three sets of:
Run 400 Meters
Ring Muscle-Ups x 2-5 reps
Rest 90 seconds
Note:
If you have muscle-ups, then work on stringing together your muscle-ups when breathing heavy. Push on the 400 meter run so you can really test your ring muscle-ups under some lung distress. Choose a rep scheme that will allow you to be unbroken.
B.
Take 8-10 minutes to build up to 75% of your back squat, and then …
Every 2 minutes, for 12 minutes, complete:
Back Squat x 1 rep @ 80-85%
C.
35-54:
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Pull-Ups + 20 Double-Unders
Minute 2 – 5 Deadlifts (275/185 lbs) + 20 Double-Unders
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
55+:
Every minute, on the minute, for 21 minutes:
Minute 1 – 8 Pull-Ups + 20 Double-Unders
Minute 2 – 5 Deadlifts (225/155 lbs) + 20 Double-Unders
Minute 3 – 8 Burpee Box Step-Overs (24″/20″)
Note:
Just stay moving and keep your mind focused on the minute you are on. Don’t look ahead to all the minutes you need to complete. Instead, stay focused on the task at hand and take this workout one minute at a time.
Optional Session
(Best performed 3-4 hours between sessions)
Four sets for times of:
Row 500 Meters
Rest 60 seconds
Row 500 Meters
Rest 3 minutes
Activations done. A. Cast Swing x 1 rep – Done. Feeling good. Cast Swing x 1 rep + Shove Pop Swing x 1 rep – Done. Feeling decent. Box Jump-Up to Full Support on Rings x 5 reps – Done. Feeling strong. So I said to myself, why not 3 sets of 2 Kipping Ring Muscle Up attempts. Failed the first one, and then, Got my first Kipping Ring Muscle Up, and then hit 5 more singles in a row. ?? Thank you thank you thank you. Time to clean them up and connect them! B. Take 8-10 minutes to… Read more »
Congratulations!
Thank you! ??
Congratulations on your first muscle-ups!!!
Can’t thank you enough, Nichole! ??
A. 3 sets of 400mt and 5 MU unbroken, each one under 2′
C. Done! Felt really good, always 25” to 30” of rest time on each minute.
Great work Ricardo!!!
A. 400M Run + 2RMU, 3RMU, 3RMU
B. 75%@230 then 6 sets @85% 280
C. Done! Survived all 21 min. Happy with this as last year wasn’t able to survive without scaling reps or weights.
Another fun training day with Barry Emerson!
Nice work Ed!!!
Major improvement!
A. Skipped. Left elbow started barking a little (medial epicondylitis). Nothing serious, probably showed up because of the rope climbs and C2B last night. Better safe than sorry as I’ve dealt with this before. Couple days of rest usually solves it. Instead did:
400m row and 15 unbroken strict ring dips. 1:44 all 3 rounds.
B. 300#. Felt heavy.
C. Done but subbed 15 pushups for the 10 pull-ups. Great idea until I realized I was going right from burpees to pushups. They got tough last two rounds. Unlike last week’s EMOM, I finished this one within timeframe.
Good call!!!
A: done
B: 365
C: done
So strong!
Spike Ball game for warmup
Mobility done
A. 400m + 5 UB RMU
1:52, 1:54, 1:55
B. Subbed with 5 sets push press + push jerk
115-125-135-145-155#
C. Min 1: finished at :28-:30
Min 2: finished at :23-:24
Min 3: finished at :27-:29
So fast Cheryl – love the Spike Ball game for a warm-up, thats the best!
Yeah that was the first time I’ve ever played! It’s super fun!!!
A. Row 400m + 4/3/2 1:52/1:49/1:49
B. 285 across
C. Done Rx
DMA – done
A. 2 MU’s each round
C. PU’s and DU’s – 28 seconds rest – Unbroken DU’s were on today!
DL’s and DU’s – 23 – 26 s rest – Unbroken
BBO’s – 11 – 13 s rest (tried to recover on this set each round)
B. Had to change up the order today. Wasn’t sure whether my legs would rebel. But they came around.
Warm-up 95 – 135 – 155 – 185 – 192
All sets at 205 lb.
Great job on your double-udders!!
A. 5 MU each round
1:50/1:50/1:54
B. Kept it light due to knee just to test it out. Went up to 275
C. All done. I may regret saying this but it wasn’t as bad as I thought. Paced it well.
A) RMU 1 rep emom for 10 minutes. I am trying to increase my volume. No failed attempts and I’m catching higher. Pleased with my progress.
B) 195#
C) Complete. Challenging toward the last few rounds but just what I needed.
Awesome job on your mu!
A) 3/2/3 muscle ups. A bit rusty on them. Runs were 1:33-36. Thank goodness it feels like spring! I need to get running again.
B) 160# for 3 sets/170 for 3 sets
C) Great EMOM! Love pull-ups and DU. Tried lateral and box facing Burpees with new standards.
I know, right!! Wasn’t today just so beautiful!
Great job on your muscle-ups!
Feeling some minor aches and pains and a general soreness everywhere today, plus a bit unmotivated so I decide to take the day off so that I can hit today’s training tomorrow with some good intensity. Going to give this listening to my body thing a try!
MUSIC TO MY EARS PIERRE!
Thanks Coach!
Good decision, have fun with the emom tomorrow
A)400m row+ 3mu/1:48-1:55-1:58
Mu felt good and smooth
B)320#
C)done/ was a challenging, but I did much better with it than I thought.obly had 1 trip on the du. Had anywhere from always 35-20 sec rest each min. My burpee box jumps went much better than I expected. The new standards have made more efficient and faster doing these
A: did some extra technic work and strengh to build up for MU
B: 75% 105kg 85% 120 x 12 set
C: min 1: PU and DU unbroken all sets. 27-35sek
Min 2: DL all in singels and DU unbroken all sets. 29-40sek
Min 3: 32-40sek
A. Will do later
B. Done. 85% felt easy
C. Done. Rough! Didn’t get all the double unders in. And honestly lost count. But these were the best double unders I’ve ever done. Certainly need lots of work, but so much better
Wahoo – that is great to hear Theresa!!
C. ERR… made a mistake and put 140kg on the DL, thought I’d gone lighter with 120kg, but the plates were 25 not 20kg’s. Doh
C1. 25,25,25,25,25,25,25 seconds
C2 27,25,23,23,23,23,23 seconds (a couple of trips early on)
C3. 30, 28, 26,26,26,27 seconds
Got faster up to round 3 and then plateau’d. Nice EMOM.
A.Hands are a bit beat up from practicing MUs yesterday. Might try some this afternoon.
B. Front Squats done at %
C. Completed as Rx. Quite happy with this. When I first saw the 10 BBJO, I wasn’t so sure that would last for all rounds. But I had enough time after the DUs to recover.
I’d rest the hands a bit longer Stephanie!
A. 2 RMUs, no fails.
B. 235#, 240#, 250#X4 (85%)
C. EMOM done, used 225 on DL.
A. 2s on RMU, I have difficulty going into 2nd smoothly, when I drop I’m too vertical and lose power in my swing.
B. 80% on BS @ 130kg (296#s)
C. Loved the EMOM in a masochistic way, went 102.5kg on Deadlifts.
A1. 400m row + 3 RMU 1:45
A2. 400m row + 3 RMU 1:44
A3. 400m row + 3 RMU 1:46
Still feeling stiff and slow coming out of the dip. So did a bunch of doubles to practice after.
B. 160kg,160kg,160kg, 160kg, 165kg, 170kg
C. later
So fast Rob!!
held back on the row a little to try and get more RMU. I decided at the end that false grip is a bad idea. I’m switching to non false grip for kipping RMU…