Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps
B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk
Practice getting comfortable bringing the barbell down to your back rack up to your anticipated 3-RM OHS, if you intend to jerk the weight and rack it on your back before adjusting your hands for the OHS.
C.
Four sets of:
Overhead Squat x 3 reps
Take these from the rack.
D.
Three sets for times of:
10/7 Burpee Muscle-Ups
Rest 60-90 seconds
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A.
Complete
first time doing HSPU in over a week or so. shoulder felt “alright”.
B.
135 – 185 – 205 – 225 – 225 – 225
C.
155 – 185 – 185 – 205
D.
Three sets for times of:
10/7 Burpee Muscle-Ups
Rest 60-90 seconds
1min39sec
1min 38 sec
2mins 03 sec
total: 7:20
60 seconds rest between rounds
Feeling good!
A) Working on transitions and technique, all felt good
B) Clean & Jerk, then to back then jerk again- did 265 felt solid, have 275
C) Did Jackie instead at 5:56, can shave off time rowing and transitions, but not too much, all was unbroken
D) average times were 1:30 or less. Good to feel it out
A) Done.
B) Went to 235, legs weren’t really there.
C) 245×3, 255×2
D) 9mins with 2 mins rest (did it with a friend alternating on the rings)