Workout of the Day
A.
Four sets of:
15 Kipping Handstand Push-Ups
Rest 60 seconds
B.
Eight sets of:
Hang Clean x 1 rep
Rest 10 seconds
Pistols x 6 reps (3 each leg – alternating)
Rest 2 minutes
Build in weight over the course of the eight sets.
C.
Three sets for times:
225/155 Deadlift x 15 reps
Rest 3-4 minutes
D.
Row
– 500 meters @ 90%
– 500 meters @ 95%
– 500 meters @ 90%
There is no rest between sets.
Warmed up with some Snatch/DU work.
A. :28/1:11/1:33/2:11. First set felt great, shoulders were smoked fast though!
B. 205/225/235/245/255f/255/260/265f
C. :20/:20/:20
D. Did a 1:45 pace first 500, then to a 1:41-1:42 pace for the second, went way too hard, didn’t finish the last 500. PR’d my 1k time in the process.
Went to a gym with a rowing machine and a 32,5kg dumbbell so I focuced more on these movements. Did dumbbell snatch and built my way up to 32,5kg by doing 6-8 reps on each weight: 22,5kg – 25kg – 27,5kg – 32,5kg – 27,5kg B. Did only the Hang Cleans since I still feel some in my left knee doing pistols. Decided to work on techinque to get more reps put together. Did the following: 10 reps at 20kg 10 reps at 40kg 6 reps at 50 kg 2×3 reps at 55kg 5×1 reps at 60kg C. Done. Didn’t… Read more »
Did part a only today due to being at the station and not having any equiptment.
Sets were 27 35 45 50. All unbroken except for last set went 10/5
Good stuff! Amazed that you boys do these so fast!
Damn. how do you dudes do 15 kipping hspu sub 20s without snapping your neck?
seriously my arms are fresh, fine, and fast, but if I let myself down any faster I’ll be a dead man.
please comment with pointers, tips, and teasing
thanks
I do them on a 1/2″ mat as I see that they are doing it on mats in Regionals. Doing it on a concrete floor would defiantly require me to slow down.. Here is a short vid of me doing 15 last week: http://youtu.be/kS52MMt5xP8 As you might notice I go faster after a few reps. My tips would be to lower feet and arms at the same time, let gravity do most of the work of getting you down and just be explosive. Regarding ROM (locking out on top), I find it hard to tell form the video if I’m… Read more »
A
15,18,17,17 sec
Feels good ^^
B
Mixed this one up a bit, feel that I need to work on stringing the HC togehter so worked on that. Got a set of 9 unborken HPC @ 255 lbs. Felt much better than last time!
Then I did 50 pistols for time @ 2:12 with 5 no-reps (heel slightly touching the floor – usually dont do that..)
C
18,20,19 sec
D
500m pace at 1:45.5, 1:44.8, 1:45.8
Feeling better today and looking forward to tomorrow
A.
16s-19s-18s-23s
All unbroken! Super pumped about that.
Unfortunately something is off with my lower back, so I’m taking the rest of the day off. Just doesn’t feel right 🙁
Do work fellas
Had to do Wednesday’s wod on Thursday and ended up doing it twice.
A.) all 11 seconds
B.) everything unbroken both times except last set of t2b
1st time 5:22 last set of t2b 10/3/3/3/1
Rested 1 hour
2nd time 5:20 last set of t2b 10/10
Gonna hit today’s wod tomorrow along with Saturdays wod. Get after it guys!!!