Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
and then …
Every 2 minutes, for 12 minutes (6 sets), complete:
(High Hang Clean x 3 reps) + Jerk
*Build over the course of the six sets but let form dictate load
**Read this for a good reminder: The Proper High Hang Position
B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.
C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
This is a test that we use to determine an athlete’s proficiency for handling volume in muscle-ups.
D.
Four sets of:
Banded Push-Ups x Max Reps
Rest as needed
Supine Ring Rows x 10-12 reps @ 2112
Rest as needed
GHD Hip Extensions x 8-10 reps @ 2011
Rest as needed
A) 95, 105, 115, 125, 135 (missed last clean and the jerk)
B) 55,60,65,70,75,80
C) Worked on muscle up skill work (feet on box). Mine come and go. today I didn’t have them.
Performed 5/7
A. 185, 205, 225
then 185, 195, 205, 215, 225, 235 (one clean then fail)
B. 135, 145, 155, 160, 165, 170
C. 8-6-4 – My normal pace in high MU workouts is 2 consecutive reps every 25 seconds – so that is what I did – never really winds me, but the last rep of every set was still a struggle skill and weight wise – curious of going for 3 or 4 on the first set of each round would have helped or hurt
D. did two sets
A) 165,185, 185, then 205, 205, 205, 210, 215, 215.
B) 135, 155, 160, 165, 165, 165
C) 14-9-6 of MU
D) done
A. 35kg,
A. Worked up to #205 and then worked up to #240 without setting the bar down.
B. Worked up to #170
C. 12/7/4
D. 15 reps each set. 12 reps on the row. 10 reps on the GHD hip extensions
A. 3×3 @ 110
95, 100, 105, 110, 110, 115
B. 65, 70, 75, 80, 85, 90 (failed rep 3)
C. MU w/purple band 3, 3, 2
D. 4 sets, 10-banded PU each set
Hey Nichole – Feel free to delete my last email to you about the muscle ups. I’m now on the blog and stoked to join the community!
A. 95, 115, 135 then 6 sets 3reps of jerks only
B. 115 to 140
C. 11, 4, 3
D. did not do
A. 155, 175, 185 CJ 135, 155, 165, 165. 165, 175
B. 135, 140, 4×145
C. Band Mucle up 10,9,6
D PU 10,8,9,10
Row 4×10
Ghd 4×10
A: 65,75,75
A2: 85,85,95,95,95,95
B,C,D will do tomorrow,
I did WOD with class
a. worked to 55, staying extremely light due to shoulder pain.
then, worked rx until 85- then just did the high hangs to 135, no jerk
b. did not do
c. did not do
d. push ups not working, subbed planks on the rings
10 ring rows
10 ghd’s
60 years young
A. 95
B. 85, 95, 105, 115, 125, 125
C. 85, 95, 105, 115, 125, 135 yep I strict press more than I can jerk. Bad knees
D. 4,3,1. Scaled to do jumping muscle ups with bottom of rings at ear lobes
E. 10 10 8 8 green band
8 6 6 6 20″ box
12 10 9 8
A. Balance-135,155,165
Cleans&J-185,205,215,225,235,240×2 cleans
B. 95,115,135,145,155,160×2
C. 12,8,4- the rings in my garage are in a tight space, makes it tough to string a bunch together. Could do better with more space.
D. Had to do this portion like a metcon do to time. Tough but fun.
7,7,7,7 Push ups with red band, honed let never done these before and they were tough.
12,12,10,8 Ring rows with feet on 20″ box
Ghd done
A. 55,60,65 Then 75, 85 (2), 90 (3)
B. Used DB – 20, 25, 30 (2) had to drop back to 25 (2) left shoulder still weaker.
C. Can’t do – GOAT
D. Did push-ups w/plate (no bands) – 10# x 28, 25# X 10 X 2, used a TRX for ring rows 4 sets X 10, regular back ext. 4 X 10
Wow – working out at a non-xfit gym sucks!
A. 135, 155, 175 then 135, 145, 155, 165, 175, 185.
B. 95, 105, 115, 125, 135, 145
C. 8/6/3; just missed a 4th on the last attempt in the 30 second slot
D. Done; 14, 9, 10, 10 pushups
Question: the programming notes that “this is a test..to determine an athlete’s proficiency for handling volume in muscle-ups.” So how does this test work? What numbers should we aim for?
We are just looking to see how much muscle up volume an athlete can handle – we will be retesting this again so we aren’t looking to see specific numbers, just improvement over the course of the next few weeks.
A; 135,155,185 hang clean/ 135,145,150,155,165,170,185 Slow getting under the bar.
B. 95,105,120,135,140,145
C. Did 12 total but after the first 4 reps I spent 10 mins working on the kipping part of MU.
D. 29, 21, 15, 12 Push ups, ring rows and hip extensions done.
A. 85 on jerk balance / 85, 95, 100, 105, 110, 115
B. 75, 80, 85, 90, 95, 100 x 1, 85
C. 3, 2, 1 – I really need to just try harder at linking them together and not settle for my slow singles.
D. push ups – 6, 5, 5, 6 / rings rows and hip ext. done
Traveling this week, dropped in local box.
A-3/2/1 Push/Jerk/Split Jerk up to 175
B-Randy 5:20, grip issues around rep 50. Also at 5000 ft elevation from usually WODing at sea level.
C-Was going to do MU scheme but grip was shot. Will have to wait untill tomorrow. Had fun cool down on Airdyne for 60 calories.
A) JB 95/95/95
A) HHC+Jk 110/110/120/120/125/125
C) 110/125/135/145/155/ 160 X
C) 18 reps
D) Done
Andrew / 40 / Australia
Are the complex’s done to perfect mechanics??
Just trying to gauge my lift weights..
We want you working on mechanics but building in load. Focus on solid mechanics but not perfection since perfection is impossible to obtain 🙂
A. 135/155/155 then 155/155/165/165/175/185
B. 125/130/135/140/145
C. 3/2/1
D. Done