Workout of the Day
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A.
Three sets, not for time, of:
10 Alternating Pistols
50 Double-Unders
10 Kipping Handstand Push-Ups
10 Toes to Bar
B.
Two sets for speed & efficiency of:
12/9 Burpee Muscle-Ups
Rest 2 minutes
C.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Take barbell from the ground, just as at Regionals, and build across the course of the five sets to something heavy-ish for today.
D.
Every minute, on the minute, for 5 minutes:
225/135 lb Squat Clean x 4 reps
Perform these reps as quickly as possible.
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A.
Done
B.
2:47/3:39
C.
175/185/195/205(f)/205 lbs
D.
minute 1 – complete
minute 2 – complete
minute 3 – 3 reps
minute 4 – 2 reps
minute 5 – 2 reps
A) Done. 34 inch standard is tough
B) 2:53, 2:58
-Umm, very rough today with these. Lots of curse words being thrown around.
C) Worked up to 205. Felt good.
D) :30 seconds or so on the first three sets. The last two were grinders.
A. Done- no pistols (torn meniscus)
B.Done. Far from efficient on these with the rings much lower than I’m accustomed too.
C. 185,195,205,215,225 (3-rep pr, it’s also a 1-rep pr, pumped about that).
D. All D.N.G, all within 25 seconds except for the last minute
A. check
B. 1: 35 1: 36
C. Worked up to 185 x 2 haven’t gotten it for three. spent some extra time working technique here. anyone know some good drills for improving oh squat?
D. drop and go each set around 25-28 seconds. trying touch and go next time.
A.
Complete
B.
Did a 3 rep rotation with one of the my team members for both sets.
C.
205,225,225,245,245
Missed rep 1 on first 245 attempt and second rep on second attempt felt very shaky today still a little smoked from sunday.
D.
All singles
all around 20 sec.
A.
done
B.
9mu: 1:35, 10 mu: 1:38
C.
115/125/135/145/155
D.
done, first set touch and go, back got a little fatigued so did all the rest of the sets with a fast drop and go.