A.
40-54, 55-59 Men:
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
60+ Men, 55+ Women:
Five sets for max reps of:
30 Seconds of Ring-Dips
Rest 30 seconds
Note scores for each of the five sets.
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement
@ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement
, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.
D.
Three sets of:
Run 600 Meters @ 75-85%
Walk 200 Meters
A: 5-5-5-5-5
B: 85kg
C: 105kg
A) DONE – MU 9/4/4/4/5
B) did 135# power snatched all movements
C) stuck to 185 for 1st 7 sets and did split jerk. Then switched to power jerks at 165# for last 8 sets (right knee was killing me)
D) skipped – knee was killing me
Snatch work all sets at 135#
Split jerk 185,185,185,185,185,195,195,195,195,195,195,200,200,200,200
Ready to get back to the states
A. Dips 3UB-3-2UB+1/2UB+1/3
B.65-75-Felt good-Hang position is hard for me…Getting better
C.5@115/5@120 5@125-Felt good Today 🙂
D. run was good Kept pace 🙂 last 600 was faster
Great Training Day! Felt really good today!
Took a fall on rope climbs Wednesday and injured my heel. Rested all day yesterday but couldn’t handle laying around anymore so went down to the ocean and swam for a while. Guess today was like active recovery. Hopefully won’t be limping for too long…
Today’s work
1 Daughters Wedding Ceremony
1 Session of Pictures (this takes a lot of patience)
1 Wedding Party Luncheon
1 Wedding Reception and send off
Haha, that sounds like a fun WOD!!
A – Skipped. Arms still a bit grumpy from Wednesday’s KB Swing/Butterfly Fest.
B – 125# all sets. This drill is one of my favorites. Been doing it with Oly coach for 2 months now and it has helped me immensely.
C – 185# all sets.
D – 2:15/2:13/2:15. Not sure why I timed them.
A) 1-5rps( 3+2), 3 singles, 4) 2+2, 5) 2 singles Note: YYYAAAAY since my shoulder repairs I lost the muscle ups and stringing them especially … this was a JUMP AROUND moment for me especialy since we did them recently and I couldnt get one!! B) 68×4, 73×6 C) 99lbsx3, 104×12 note: I realy enjoyed this drill since I stuggle with this lift, it force me to open my hips, touh not to move the feet LOL but I Really got a lot from this!! thanks!!! D) 600 meters x2 I messed yp and instead of running 200 meter I… Read more »
Way to go on the Mus!!
Tracy Oconnell ..
awe thank you!! Its taken close to two years…very frustrating… LOL thank you for your kind words!!! I hope to grow up and be like you!!! 🙂 ( im much older 🙂 ) XO thank again! XO
I totally understand on the Mus. They took me a long time to learn. And thank you! I love this community. We are all here for each other. It’s not easy training, taking care of family and working. But we do it. You are doing awesome. Have a great weekend!
🙂
Tracy, so are you!! I a see your post you’rE INSPIRING and your always encouraging others as well! THANK you!! and yes it not east doing all those things but people like you sure make it feel like a true community! thank you and may God bless you in all your endeavors always!! Xo stay strong!! 🙂
Thanks so much! ?
Congrats!!
hello Kincaid!!!
thank you soooo much!!! 🙂 so nice to hear from you too! yes It felt like it was never going to happen EVER …LOL so Im much grateful to your kind words and time you took out to convey! wish you many blessings …thanks again! Xo
A. Skipped
B. 3×120#/ 4×125# / 3×130#
C. 185#all rounds, seriously need blocks
d. Done
Off Season A. Ring Dips – 8 (5+3) / 8 / 7 / 5 / 3 (1+1+1) I consider ring dips a goat of mine, so I’m interested in seeing what kind of progress I can make on these. Would like to be able to 15 unbroken! B. Snatches – 85/85/85/90/90/95/95/100/100/100 As others have said it takes a little getting used to keeping your feet in place. C. Split Jerks – didn’t have jerk boxes at our boxes, so I made my own and then had a chance to try them out today. Worked great. Tried to be quick with… Read more »
A. Failed, so I did strict c2b x 2 then 3 x kip c2b (skillwod) for 5x 30-30. MU not in my wheelhouse right now..
B. Not moving feet difficult at first but managed to hit a few good ones at 115#.
C. Used jerk blocks… 205 got hvy towards end so stayed there…. but I’d say all reps were clean and foot work spot ON! (But if I had a coach present, they may have said ahhh…ok)
D. Since retiring, running has not been my thing… but I may have found rhe loke (love-like) for it again…. 16:58
Vacation gym.
1/2 mile warmup run.
A. Stationary dips 20/13/7/7/5=52
B. 85#.
C. 95#.
D. 1.5 mile run. Roughly 8 min pace. Not race pace.
E. 40 strict T2B (no room for kipping).
Did the Crush Games Prelim 3 as a warm up. Thanks to Pete for joining in and pushing me on this!
8 min AMRAP
10 DL 185
12 T2B
15 WB
– 5 rds
Then all the regular work
A: 3 UB MUs each rd
B: 135×2; 140×2; 145×4; 150×2
C: was this suppose to be a metcon? ?
205×5; 210×6; 215×1; 220×2; 230×1
D: figured I sweated enough so didn’t do.
Romwod doneM and a done
Muscle ups did 6/3/4/3/3
Did snatch work at 50kg. High hang was pretty tough
Jerk x 2. At 70kg for emom. That got hard but completed it.
Decided to give the deadball wod for masters a go today
12 thruster, 6bmu and 3 deadballs, we only had 65kg deadball. Couldnt remember what weight they had. Only did 40kg for thrusters , with that said, it was terrible.
7min time cap got to 2 round of deadballs and time. I weigh 70kg . So 65kg was intense and took 100% every rep.
Those guys are machines.
A. 3/3/2/2/2 – learned I take way too long to begin my first muscle up each set. I waste too much time getting my hands perfect and taking a few practice swings. Need to learn to jump up there and go! B. 120# across – really liked this. Exposed a bad habit I have of letting the bar get away from my body on the pull so I have to chase it to get under it. This made me keep it tight and drop quick – good drill. C. 155# across. Did some heavy C&J’s yesterday, so kept it light… Read more »
Great learning lesson Joe!
Did crush games workout with Corey
Break
MU 3/3/3/2/2
Snatch. Not moving my feet was HARD! Managed to get a few good ones 135-150
Jerks 205-230
Thanks Corey for joining this week, great meeting you, look forward to training with you again.
Anytime and thanks for all the hospitality.
A .- 2/1/miss/2/miss
B .- 135/135/145/145/155/155/165/165/165/175. really liked this.
C .- 165/165/165/175/175/175/175/185/185/185/miss one 185/185/miss/195/195
first time i could catch the bar in front rack after a jerk.
D.- Done
Awesome to hear Angel!
Worked with oly coach in cleans, up to 80 kilos
A. 1/1/1/0
Metcon:
3 rounds Cindy
1 round DT @ 105
2 rounds Cindy
1 round DT
1 round Cindy
1 round DT
11:55….bar bell moving slow
Nice Karen!
Congrats to all the Invictus Masters at the games! Really cool to watch online!!!
OffSeason – Just returned from vacation, where all I did was surf – no training, and eating bad.
A. 3,2,1,1,3
B.95,95,95,105,105,105,115,115,115,115 – really liked this. was unstable on the first couple and each time I changed the weight.
C. 135 2 sets, remainder @ 155#.
D. Didn’t bring my running shoes.
What a fun vacation – where did you go??
Nice work on those snatches.
I went to Nicaragua! Super fun trip, peeked down the barrel of an active volcano!! Probably the raddest thing I have ever seen.
Sounds amazing!
A) 3 unbroken per set, 15
B) 75,95,95,95,95,105,105,105,105,105 shoulder was buggin a bit so stayed light
C) 165 all sets
D) Done
Hope that shoulder heals up Dave!