A.
Spend 3-5 minutes working on muscle-up technique.
and then . . .
Every minute, on the minute, for 6 minutes, complete:
Handstand Walk x Max Distance in 30 seconds
If you do not have handstand walks, then . . .
Every minute, on the minute, for 10 minutes, complete:
Handstand Leg Taps x 14-16 taps
B.
Every 2 minutes, for 10 minutes, complete (5 sets):
Clean + Front Squat + Jerk
Build to the heaviest weight possible, keeping the complex unbroken.
C.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean
1 Ring Dip
2 Power Clean
2 Ring Dip
3 Power Clean
3 Ring Dip
and so on….
40-44: 205/155 lbs
45-49: 185/135 lbs
50-54
: 155/115 lbs
55+: 135/95 lbs
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches
6 Chest to Bar Pull Ups
9 Box Jumps (24″/20″)
40-54
: 135/95 lbs
55+: 115/75 lbs; 6 Chin Over the Bar Pull Ups
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters
2 Toes to Bar
4 Thrusters
4 Toes to Bar
6 Thrusters
6 Toes to Bar
and so on….
40-54: 95/65 lbs
55+: 65/45 lbs
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings
20 Hand-Release Push-Ups
All Age Divsions: 24/16 kg
A. skipped
B. 165, 170 175, 180, 185
C1. 15 reps (205)
C2. 3 rounds + 3 snatches
C3. 77 reps (through finsihed 10+10, 12 thrusters and 5 toes to bar)
C4. 2 rounds +30 reps
A. Done
B. 185, 205, 215, 225, 235f jerk, 225
C1. 7
C2. 4+12
C3. 5+18
C4. 3
Shoulder and calves were stiff today! Last workout before going to training for two weeks. Hopefully there s some equipment I can use there!
A1: Did low ring MU transitions, hollow rock to MU transition, and High swings
A2: Took a couple rds to warm up- 20; 44; 44; 44; 50; 50ft
B: 70; 80; 90; 100; 107.5kg- Last one was not a power clean
C1: 5 PCs into the Rd of 6@205lbs (35 reps)
C2: 4+1 (73 reps)
C3: 18 reps into the Rd of 12 (78 reps)
C4: 2 rds +24 reps ( 104 reps)
B. 75/80/85/90/95 kg
C.1: 5 clean +3 dips
C.2: 3 rounds + 1 snatch
C.3: 10+ 5 T2B
C.4: 2 rounds+ 11 kb
Did some m and a before starting
Mu swings 5 min
Hsw were a struggle couldnt get any further than 7m at a time approx 20feet
Clean fs and jerk started at 60,65,70,75 finished at 78kg. Should have gone heavier. I power cleaned also. Wasnt sure if i was allowed to do this.
C1 5rounds +6 reps at 75kg
C2 rx this for first time ever at 60kg. 3rounds+2
C3 finished round of 12’s
C4 2 rounds +32 reps
Really enjoyed this. Time for a hike and some paddleboarding now. Have good weekend everyone
B. 135 (did after workouts)
C1. 4 + 4 power cleans (135#). Did a MU into dips.
C2. 2 + 5 box jumps (95#, 24″ box)
C3. 8 + 4 thrusters (95# thrusters)
C4. 3+1 (Russian KBS 53#).
– We did this as a coaches session this morning so we shared equipment. We rested and did group class: 14 min amrap 30 DU, 25 wall balls, 20 PU, 15 TTB, 10 push press.
Saturdays are always fun!!
How fun!
A. So I was in a small room with a 10′ gymnastic mat, my goal was to walk to the end of it, then turn around. I managed to completely turn around 2 of the 10 attempts. A pr of spatial awareness I think.lol
B. Worked 185-205
C1. Completed the Rd of 4. 205 is pretty heavy for me to power clean
C2. 2 rds+11-no plyo box so I picked a spot with a high ceiling and did vertical jumps to touch the ceiling
C3. 10 thrusters and 3 t2b- t2b strict
C4. 2 rds+20-55# db
lol nice PR Jay!
Jay good work! turning around is the fun part! Good for you 🙂
A. 3x 20 meters walk on hands
B. Up to 230
C. 8+2,4+9,completed round of 12,3+22
A.EMOM of handstand walks avg about 35ft per round
B. Clean Complex 185/205/225/235/245 ugly at times but no misses
C. 7+1 @185
5 even @135
12s + 3
2+ 32
We have nearly three feet of snow. Not even kidding. Needless to say everything is closed. So I did what I could.
Shoveled. Shoveled some more.
then…
12000 meter row
100 burpees for each foot of snow that fell. (did 250)
Then…
RomWod
and more shoveling.
That is all.
I doubt the gym will be open tomorrow. Maybe Monday…
Hope you are enjoying your snow day!
A. Practices Bar MU from a box
Did a little handstand walk…3 steps
B. 105/115/125/failed jerk @ 130-125-arms were tired
C. 125 weight did first round with Strict dip-Learning to kip-2nd 1 dip went to bench-ugh-I will get it…Got to 4 PC
2+16
10’s +6-Did all Thrusters unbroken
2+26
Only 7 days until NorCal Masters-
A. Done – worked on walks made it about 12′
B. 185, 205, 225, 225, 225
C1. 6R+2 – 205#
C2. 4R+11 – 135#
C3. 10’s + 2 – 95#
C4. 2R+28
A. Skipped for time constraints
B. 185, 205, 225, 235, missed 245 jerk
C. 1.) 7+2=58 @185 2.) 4+1=73 @135 3.) 12+2=86 @95 4.) 3+3=123
Great week! Looking forward to a long rest day tomorrow.
Will hit this tomorrow, Nichole I don’t recover well from DL Fridays (lumbar)…seems I am having to take rest Saturday and then hit it Sundays…which is fine…
A. 4 sets of muscle up swings working on staying right and hollow.
HS walks: 66′, 60′, 60′, 60′, 60′, 60′
B. 145-155-165-175-185#
C1. 6+5 reps (155# power cleans got heavy?)
C2. 5+16 reps (kept movements fluid and unbroken)
C3. Through 14 thrusters plus 6 toes to bar. 104 reps.
C4. 3+3 reps (why do hand release push-ups get so uncomfortable?)
Cash out: 6 min EMOM of 3 muscle ups and mop the floor! ?
Kinda chalky today’s mopping…
Yes especially when you decide to blow the chalk bucket!!! ?
? Wasn’t so much a decision, just derping out.
Practiced swings and peekaboo.
Handstand walks 15-18′.
165, 185, 195, 205, 215 failed jerk.
Clean and dip, 5+4.
Snatch, C2B, box jumps 3+13.
Thrusters and T2b 5+12.
KB and HSPU 2+28, subbed GHDs do to back pain.
This 5 on 5 off was a good workout.
Snow day. Played in the 1 1/2″ of snow we got last night with the kids until it melted. It doesn’t snow often so we play it whenever we get the chance.
Fun!!
Banded MU transitions from the ground. Then doubles with focus on aggressive transition and high catch.
HS Walks (some assisted).
B. 60/70/75/80/85 Kg ( Kaaaaaren!!!! what did you do to my legs?)
C1. Through round of 6 + 6 cleans
C2. 3 rounds + 9 reps
C3. Through 10s + 10 thrusters
C4. 2 + 35
Big lunch. next up big nap. All that adaptation, this week.
Pretty tired going into today but once I got into C I felt okay…rest day yay!
A) No MU’s today; EMOM x 5 sets of 14 leg taps then 3 x 20m Assisted H.S Walk
B) Up to 113# no jerk @ 113#
C1) Completed 5’s+6 reps (105#)
C2) 3 Rds + 11 reps (75# & C2B)
C3) 10’s + 6
C4) 2 Rds + 13
A. Low ring progressions and about a dozen MUs
HS walks between 25-30′
B. 155-195, power cleans
C1. Through 7s+9 reps (155#)
C2. 4+9 reps
C3. Through 10s+17 reps
C4. 2+30
Lucky to have our comp team do this with me. Have a nice weekend!