Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Tall Jerk x 3 reps + Split Jerk Behind the Neck x 3 reps
(Keep these light and focus on footwork)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
2-Position Clean (floor, mid-thigh) + Jerk Dip + Jerk @ 70%
Yes, I want you building from the bottom up on these 2 position cleans.
C.
Take 10 minutes to build to a heavy single on your back squat and then . . .
Four sets of:
Back Squat x 3 reps @ 85-90%
Rest 2-3 minutes
D.
40-54
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120 lbs/90 lbs)
10 Muscle-ups
55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110 lbs/75 lbs)
10 Muscle-ups (men); 10 Ring-Dips (women)
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A – Done. Since my left groin tendon has been bothering me I decided to try and switch legs for split jerk and go with left leg forward. Didn’t feel too bad. Might stick with this. B – 175#. Felt pretty solid, surprisingly. C – went to 255#(~75% of 1RM) and stopped. Dr. wants me more focused on eccentric loading to help clean up any adhesions that are causing my issues. D – Did class WOD (I felt guilty as there were only 4 people in the class). 30 Pullups, 50 Walking Lunges, 30 Situps, 50 Air Squats, 30 Burpees,… Read more »
A: Done up to 95# with focus on footwork and speed
B: Up to 170# from mid thigh became limitation
C: 295# Beltless in 10 minutes (a real 1RM tends to take me at least 25 minutes). Then 4×3 @ 265#
D: 90 Reps RX plus 2 bar Muscle Ups (no rings available due to class) filled time cap with 10 more pull ups after missed BMU.
A. Done
B. Done at 135, a little below 70% but was feeling heavy until the last two sets.
C. Skipped, will do back squats tomorrow.
D. Did 30 OHS at 115# in a wod last Thursdays and shoulders are still feeling the effects. Only managed 13 OHS today at 105#. Finished the 10 MU after time cap, I hate not making it to the muscle ups within the cap.
A. Complete
B. 170# for all
C. 355#, then 4×3@300#
D. 90 reps – 5:03 left burpee complete, OHS 5/1/5/19 – 45 sec left @ end; (no attempts on MU) – wrists really sore until I moved grip in on OHSq
A) Done
B) 88#
*Feeling the Power Monkey Seminar from Saturday and Monday…had to come back to finish later in day…
C) Worked up to 173# then 4×3 @ 153#
D) 76 reps (Modified to 75#)
Hope you had fun there!
A. Done
B. 185# for all
C. 355# then 315# for the 4 sets
D.97 reps. (Should have gone UB on OHS.) finished out the rnd at 10:16
A. 85#
B. 145#
C1. Built to 255# (post Achilles Rupture PR)
C2. 215-220-225-230#
D. 116 reps (My burpees took 3:45, I think I finished OHS at 6:15 and mu at 9:02. Wanted to do OHS in 2 sets but had to go 13/9/8. M/U slowed me down…3/2/1/1/1/1/1. Triceps fatigued!
Great job Cheryl! That is solid!
Rough day today. Fighting a sinus infection or something 🙁 Will probably take a day or two off to recoup!
A.45/55/65
B. 95
C. only got up to 215 today, not quite to 90%
D. 90 finished OHS with 25 seconds so I did a jumping MU 🙂
Feel better Loretta !!
Thanks Nichole! 🙂 I’m hoping to get back to training tomorrow.
A-95
B-180
C-355 then 295 each set
D-7:02 through OHS
Subbed max DU Zeus Rope 120 for MU as no rings tonight.
Dammed Zeus rope hard to adjust to and it hurts when you miss!
A. 50 Kg
B. 80 Kg
C. 130 Kg
D. 90 Rx
A. 115-135-135
B. 6×160
C. 365, then 4×3@310 That was a rough squat session
D. 88 reps. OHS got me today
A. 95
B.175
C. Up to 345, then 295×4&300@3×3
D. 93
A. 95
B. 155
C. 315, then 275 across
D. class WOD
A. 45#
b. 100#
c. Did 185# not a PR but felt easy… ran out of time.
then 165# for sets of 3
D. 90 reps- RX tried to do a muscle up but my shoulders and arms were dead. I need to get past this though. Mental block! I was very happy with doing 30 OHS at 90# this time last year I could only do a 1 rep max of OHS at 80#.
Nice improvement in a year!
Thanks! 😉
A. 65
B. 115 – power cleans
C. did comp piece instead – back squats didn’t hurt knees
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6 reps @ 135
Station 2 – 30 seconds of Double-Unders (about 45 each)
A. 50kg all sets
B. 70 kg on all
C. 110 kg. All sets
D. 95 rx 41yr old. Did finish the muscle ups after time cap with 5 u.b.
Nice work Mike!
Thanks Nichole! Never done that one before, heard it was an old open work out.
Correct!
So I have done something to my left wrist so had to skip most of today! Lol… If it’s not one thing its another! But I did do the squat party C.
C) 335, 355, 375, 390!!! That’s right – 390# which was my old 1RM before I had surgery!! And I haven’t seen 390 since Xmas 2014…. Did part two with 345#….
Then…. 50-40-30-20-10
– calorie row
– calorie bike
– run 400 meters
31:47
Great work Jon!!! Hope your wrist feels better!
A. 25kg
B. 50kg (70%)
C. single 85kg then 4×3 72,5kg feeling stronger
D. Tried to put this is my schedule as a second training but unfortunately I could not do today…I will try someday.
No worries – sometimes it works with your schedule, sometimes it doesn’t!
A) barbell
B) 135,135,145,145,155
C) wendler back squats #275 for 3reps
D) 93
A. #115
B. #210lbs
C. Worked up to #365, nursing a groin injury.
Then #315 for four sets
D. 99 reps RX.