Workout of the Day
First Session
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A.
Warm-up exactly as you would for event 6 at Regionals.
B.
Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups (4.5″/3″)
Note your split times!
C.
10 minutes of Cool Down on Assault Bike
Second Session
A.
Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.
B.
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lb.)
1 Squat Clean (255/165 lb.)
1 Squat Clean (265/175 lb.)
C.
10 minutes of Cool Down on Assault Bike
Sorry this is posted late:
Event 6) 3+25cal+16C2B… finished 5 rounds at 23:02. This was harder than expected but I’m grateful I didn’t have shoulder pain on handstand pushups. I hope to better pace my pushups to finish the 4th round next time.
Event 7) 3:11 at a conservative pace. MUs will slow me down the most (3/3/3/2/2/2) but the clean ladder I can easily sprint. I’ve injured my shoulder twice from catching a MU too low so I have to be very careful with these and not strain.
yay for no shoulder pain!
Event 6: 3+44 (5 hspu short of 4 rds) The hspu are just way too slow but I can’t go much faster with out possibly failing a rep. Started out with 3’s, then quickly went to singles. C2b in sets of 8’s then 4’s. Maybe I should push the pull ups knowing I’ll get such a break with the hspu?
Didn’t have time for event 7. I’ll be doing that Monday.
Event 6 = 15:42… splits were 3:00/6:00/9:13/12:40
Event 7 = 1:34
Pumped about both of these… ready for active rest
A: 4+9 calories. Too much rest which I must not need because I went UB on the HSPU until round 3, then had a quick 6+3. UB on C2B until round 3, then went 10+6, not a great rower but better than expected.
A. Done
B. Didnt look at splits, 15:02
session 2
B. 1:45. UB muscle ups. felt slow on transitions between weights.
A. All alone but maybe that was a good thing didn’t know how this would go I just remember that workout we didn with 2″ deficit and I mentally broke down due to muscle failure. Took this extra safe ended up. Completing 3+46 reps 4 reps away from completing round 4. I did all Shspu in singles with 5-10 sec rest. Didn’t come close to failure so this tells me I need to play around with faster reps. Rowing felt great and c2b got better in the later rounds. B. 2.39 after a heavier Mother’s Day lunch! Need to play… Read more »
woooo we’re ALL DONE (until tuesday)! congrats on finishing strong.
Awesome job!!!
Thanks girly!!! I’m sure you did as well:)))
Session I: Event 6: 4 rounds + 34 reps (9 c2b into last round). ironically (?) the hardest part of this workout for me was the c2b. they are a HUGE weakness of mine. Came out too hard on the rower so gassed myself for the next 4 rounds (anyone elses quads destroyed from fri & sat?). kipping c2b started out in larger sets but quickly moved to sets of 3 (womp womp), no butterflys for me. SHSPU were very quick & all sets unbroken. i wish we could swap the rep scheme for the c2b & shspu 😉 next… Read more »
Time eat and rest up and mentally prepare for the next week:) good work girl!!
Well… Not quite as good as expected… I was hoping to get at least 2 rounds, strict HSPUs are not my strongest and with a shoulder pinch it makes them even harder.
1rnd 30reps took 2:30 at end of c2b (unbroken) 11min for 9hspus (failed about 4…) 13:30 end 1 round
I’ll play around with this and set a timer to do one every 45sec, should be doable and end up faster.
A) light warm up on airdyne
B) 15:26:
2:13, 2:24, broke on the hspu at 7 on round three/ lost my split time at that point, fourth round broke c2b at 9 and hspu at 7 again, started round five at 12:10, so round five took 3:16, broke once on c2b and went unbroken on hspu.
I was absolutely floored after this. ( if it helps I had two of my training partners do it with me, one finished at 15:58 and the female finished the row in the fifth round)
A) light warm up on airdyne
B) 15:26:
2:13, 2:24, broke on the hspu at 7 on round three/ lost my split time at that point, fourth round broke c2b at 9 and hspu at 7 again, started round five at 12:10, so round five took 3:16, broke once on c2b and went unbroken on hspu.
I was absolutely floored after this. ( if it helps I had two of my training partners do it with me, one finished at 15:58 and the female finished the row in the fifth round)
B. 4+40
2:13-5:47-9:32-13:50-Dnf 1 pull-up left
C. Done.
B.
C.
A. Done
B. 4+47 (3 hspu away from finishing)
3:28-6:58-10:12-13:25-dnf
Stoked about this!
On paper this is my worst workout and I didn’t think I would even be close to finishing. Really surprised myself, my goal will be to finish this next weekend regardless of where my competitors are next to me.
C. 10 min AB
A.
B.
C.