Workout of the Day
A.
Build to a 345/225 lb Deadlift
and then . . .
For time:
345/225 lb Deadlift x 7 unbroken reps
Muscle-Ups x 7 reps
Rest 20 seconds
Muscle-Ups x 7 reps
B.
Two sets for times of:
225/155 lb Deadlift x 15 reps
Handstand Push-Ups x 15 reps
Rest 3 minutes
C.
Two sets for times of:
135 lb Back Squat x 10 reps
100′ Farmer’s Carry (100/70 lb DBs)
85 lb Front Squat x 20 reps
100′ Farmer’s Carry
65 lb Overhead Squat x 30 reps
100′ Farmer’s Carry
3 Muscle-Ups
Rest 2 minutes
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Well after a week long hiatus do to a back injury I began today doing yesterday’s workout. A. 13s x all sets B. Worked up to 185#, a little afraid to go to heavy on my first day back C. 155# – 0:39/0:41/0:44 175#- 0:43/0:47/0:51 185# – 0:51/0:59/0:54 These felt better as the workout progressed. I still had some lumbar tightness, but they weren’t too bad. D. TTB unbroken/ 15-5-5 1:30/ 1:59 I wanted to do today’s work after but still had some tightness when warming up for deadlifts so I figured better not to push it too far. Unfortunately… Read more »
Trust me guys, as a coach, I don’t love programming the same things over and over, but if you know the events, you’re crazy if you don’t prepare for them.
I will be more than happy to see these workouts over and done with also . . . and also hope to see some big PRs in competition from each of you.
A. Built up to 435 x2
then: 1:23 (all unbroken)
B. :40, :50, :48 ( Don’t want to jinx it… But those felt pretty good! FINALLY!!)
C. 4:07 & 4:13
A. Built up to 365#x3, then 1:57. First MU unbroken, then 3/2/2
B. 1:03, 1:20. Unbroken on the HSPU, then 12/3. HSPU’s felt pretty good despite my shoulders being wrecked.
C. 6:34, –. Only did the first set today. Everything unbroken, 107# on the farmers handles. Right shoulder was feeling tweaky on the OHS and hands were feeling raw today so called it a day to try and get some rest.
Agreed with the never wanting to see these workouts again!
A. 2:42 Did the first 7 deads & MUs unbroken. Next 7 were 3-1-1-1-1. Could probably come out of the gates a bit more reserved so I don’t burn out on the muscle-ups. B. 43s-44s Getting more and more comfortable with the HSPU.
C. 7:00-6:45 BS x all unbroken FS x all unbroken OHS x 15-15/15-15 FC all unbroken MUs 1-1-1/unbroken – Almost fell off the rings in the first set, ring came away in the left arm. Pulled it together the second set. This was nice! Good little combo. After regionals though, not sure if I ever wanna… Read more »
Agreed my good man. Well stated!
A.) worked to 345 in 3 sets. All unbroken in 1:42 (that includes 20 second rest)
B.) :45 :45 all unbroken and smooth
C.) 4:50 and 5:10. This was weird for me. Back cramped and didn’t feel like I could push much harder.
Thanks CJ. Starting to feel ready for this !!
I thought I was moving in part C LOL. Good work sir!
A. 3:06
B. 43 s / 45 s
(all reps unbroken)
C. I only did one set. Finished at 6:48.