A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself…stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Legless Rope Climbs- Practice a quick descent. Tapping the top and learning to drop quickly while still in control. This may mean only dropping 1-2 feet at a time right now to get comfortble and then build from there. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping squeezing with your thighs.
Rope Climbs – Use your legs and practice the same goal as legless with a quick descent.
C.
Six sets of:
Snatch Lift-Off + Snatch Pull + Snatch @ 78-83%
Rest as needed
For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop the barbell, set yourself properly and perform a full snatch.
D.
Three sets for times of:
30 Calorie Row or Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Thrusters (135/95 lbs)
10 Muscle-Ups
Rest 3 minutes
E.
One set of:
50 Banded Triceps Extensions
50 Incline Dumbbell Tate Presses
Short on time did
D. With 50# for the thrusters
Rounds around 6:50, mu were slowest part, everything else ub
.
A. Done
B. Done
2 sets max of towel pull-ups/ SCTB/pull-ups
5/10/20
5/8/18
C. Done
135/135/135/140/140/140
D. 115# thruster
4:13/4:09/4:32
E. Done
A. Ramp/steps, free standing hspu (kipping)
B.Done
C. 165 lbs
D. RX: 4:53,5:19,5:07), ( subbed, row for 300m run), thrusters 8/7,5/5/5,5/5/5. BMU 10,10,10
E. Pending
Didn’t have much time today.
B. Done
C. Up to 175#
D. Only 2 rounds, scale Thrusters 115#
6:07, 6:15
A: Done
B: Done
C: 43 kg
D.Skip too little time
E Done
Good job getting all your lifting and accessory work in!
A. Done
B. No rope so subd 2 sets of max reps of towel pull-ups, C2B, and strict pull-ups
C. 70/72.5/75kg
D. 5:12/5:18/5:30
E. Done
A. Done (worked on hand stand hold and learning kipping hspu)
B. Done (my first legless was today)
C. Done (145lbs barbell)
D. Done (21:05 resting the rest minutes)
E. Done
Knee feels good today! Did all my accessory things and some of the fitness
A) done
B) done
C) done up to 105, stayed light and did power. No pain at all here tho!
D) skipped thrusters and subbed 20 cal echo and bar MU, did dB snatches Rx
5:14/5:10/5:09.
E) done
Thanks so much Tino! Hope your days been great!
Awesome to see your knee is feeling good! Lets keep moving in this direction!! Great work Jessica!!
Thanks Tino! Expect to get more tomorrow! Hard to be smart when I want to go heavy!
A. Done ( Focus on walking sideways)
B. No Rope, so I did C2B-Technique work and 4 Sets of 5 Butterfly C2B + 5 Strict Pull Ups. Will do rope climbs on friday
C. 75kg x3 Sets / 80kg x3 Sets
D. 6:45 / 7:15 / 7:50
E. 50 Tricep Extensions + 50 Push Ups
Fun adjustments for part B!
A) Done- Walked up & over increasing steps. Focused on stepping up with the left arm cause it’s for sure more awkward and weaker.
B) Done
C) 175/ 175/ 180/ 180/ 185/ 185
D) 6:08/ 5:50/ 5:43- used 70lb DBs for thrusters as the barbell front rack was killing the left elbow, DBs Didn’t bother it. MU’s 6/4 all sets
E) Done
B. Took a look at the rope and it had this weird look so I decided not to climb it lol aka I was a few minutes late and skipped it.
C. 215 x 5, 225
D. Rx 5:12, 5:28, 5:38
Thrusters 8/7
MU 5/5
? I hope you were penalised for being late 🙂
A. ✅
B. ✅
C. 120/120/125/125/130/130#
D. 1 round
E. ✅
A. Done
B. Done still need work on the dismount but I think it’s getting better
C. 185:195×2/205/215/225
Think snatch may finally be coming back a bit
D. RX 4:20/4:36/5:13
20:09 total time
Row 1:30-1:38 last round was slow
Snatch ub
Thrusters 10/5 each round
MU ub/ub/8-2 couldn’t hang on
E. Done triceps ?
Solid session Bobby! ??
A. Done. Worked on freestanding handstands
B. I cut the reps in half. 2 L-seated RCs, 3 Legless RCs, 4 RCs
C. 120×2, 125×2, 130#x2
D. 7:43, 8:08. Used 95# on Thrusters but kept everything else the same.
Definitely felt tired this morning.
Save your energy for your studies and have fun and keep the gym work light ?
A) Did AMRAP 10: 10 cal Assault Bike, 25′ unbroken HSW at 75% effort
B) Butterfly Pull Ups are still a weakness so I did an EMOM instead of rope climbs
C) 155×3, 160×3
D) 5:45, 6:23; 7:02 at 115 for thrusters. Not sure what the deal was today, had no upper body strength by the time I got to the muscle ups.
E) Done with 15lbs DBs for Tate Press
Maybe the pull from the row, pull and press from the snatches, press on the thrusters might have made muscleups tough? 🙂
? might have been it
A. Done. Practiced walking over plates.
B. Done. For the first four rope climbs I started from a L-seated position, then used my legs.
C. 32-35-35-35-35-35 kg
D. 6:00/5:41/5:36. Done with bike erg, 30 kg thrusters and two muscle ups each round.
E. Done.
A)done
B) dont have a rope so i did some forearm and strict pullups
C) all at 145. Practicing not landing forward
D) 5:56
6:26
6:59
A&B) Had to skip due to time and class having priority over where the ropes are located. I will try to get it in later today.
C) Complex @ 143 for all sets
D) 6:35/7:09/7:53 . Had a brief window to do this and hadn’t eaten yet. I don’t know how people workout before food! Zero Energy!!!
E) done
Of you know you won’t be able to eat prior to your session I would recommend loading up the ought before then getting some bcaas and caffeine before you head to the gym. That’ll mean your glycogen stores are loaded up and most importantly your caffeinated 🙂
Heyyy ? I workout before eating every day…. I throw some dextrose w/protein and water and drink half on my drive into the gym and half during. It’s super helpful and digests easily – if that helps at all!
Howdy!
After yesterday’s workout I did another 4 hour long workout: moving. We are headed to a new apartment and carrying the dresser and a sectional upstairs for 4 floors in a day that was 19 h long was no joke! Feeling reeeeeeeeally tired today só I came to the gym, worked on the handstand and did some accessory work and stretching.
Let’s finish the moving now.
God help us!
Have you all a great day!
Ha! Like I said to Sabrina, that’s basically a double session! Moving is the worse, after my last mi ing experience I never want to move again ?
Have fun!