November 23rd, 2015

Optional AM Session:
30 Minute Assault Bike or AirDyne @Z1
*Every 5 minutes, perform 2 Turkish Get Ups w/each arm + 20 Hollow Rocks

Main Session:

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
High Hang Snatch x 8-10 reps w/empty bar (pause in receiving position)

A. Snatch – 1.1.1 x 5; rest 10 seconds between singles, rest 90 seconds between sets (technique focus here; start at 60% and build as you can keep it looking/feeling sharp)

B. Back Squat- take 12 minutes to build to a heavy triple (3-5 sets after warmup)

C. EMOM x 8-10 minutes:
2-3 Muscle Ups (or work progressions here)

D1. Barbell Back Racked Step-Ups (16-18″ box); 8-10/leg; rest 30 seconds x3
D2. Strict/Weighted Pull-up Clusters; 3.3.3; rest 15 seconds between clusters; rest 30 seconds x3
D3. Supine Ring Rows @2111; AMRAP;  rest 2:30  x3

Notes:

-Snatch work is for perfect technique.  Make adjustments from rep to rep to ensure good mechanics
-Muscle Up work is dependent on you; use this week to feel out what kind of volume is appropriate
-For the pull-up “clusters:” choose a weight that you can complete for maybe 5 reps.  Do 3 pull-ups, drop down and rest 15 seconds.  Repeat this for 3 clusters of three, then rest 30 seconds and move onto the Ring Rows. If you can’t complete all the reps after the intial 3, drop the weight and continue (but note what you did).
-Ring Rows are in a perfect plank, heels together on a box or bench so that your body is parallel to the ground

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28 Comments

  1. A) 115 (60%), 136, 155, 165, 170- except for the first rep at 155, all felt pretty solid today
    B) 245, 265, 275, 280 (89%)- rarely do I feel comfortable or confident with back squats. Should be good to spend time on these the next few months.
    C) 5 sets of 4, 5 sets of 3
    D1) Really worked hard at only using front leg (not pushing off trailing leg)
    D2) done, relatively easy
    D3) went until my thumbs didn’t hit my armpits and stuck with the tempo (8,8,7)

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    1. Great stuff, Marc. I should have been more specific as to the pull-up clusters (I added in notes this morning), but going forward these should be weighted enough to make them decently challenging

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  2. A) 145 (60%), 165, 185, 195, 205(85%) – 2nd pull was sluggish across the board but, otherwise felt good.
    B) 245, 265, 295, 315, 325×3 (87%)
    C) 3-3-2-2-2-2-1-2-1-2 Real happy to get much needed MU work in and feel more confident in hittin 3s and 2s. The singles were a result of losing the false grip and my inability to convert over the rings without it.
    D1) 105# really focused on not pushing off with the back leg as well. These really fire up the posterior chain
    D2) done, little struggle and a bit of hanging in between reps in the end.
    D3) 9-8-6

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  3. A. 135-185
    B. 385×3
    C. 30/30
    D. SU: 135/155/175 @16″
    PU: done with 12kg
    RR: 3×8

    Felt pretty good today. Snatches were decent, squats and MU felt good!

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  4. A. 105-115-125-135-145 no misses. Very happy!

    B. Up to 275# felt heavy and my form was pitched forward a bit.

    C. Went for 10 minutes, 3 UB muscle ups every time. Very happy about this too.

    D.
    16″ 135# 8 reps a leg
    10 pound pull up clusters (easy)
    8-8-10 on ring rows. 10 was hard.

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  5. A. 75,75,85,85,85.
    B. Up to 225. Felt easy, but then I failed 235 on the second rep.
    C. Turns out today was not the day I got muscle ups, but I tried for a good amount of time.
    D1.95, 95, 95
    D2. 10,10,10
    D3. 4,6,4. These were tough!

    D3. 4,6,4

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  6. A) 75-95-115-135-155
    Staying light on these been battling a bicep strain. Felt good to just snatch again. Been a couple weeks
    B) 365×3
    C) 3s all the way
    D) 95
    D2) 25-35-45×3

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  7. A)125-155(My arm was real sore so it was hard to lock out. Missed two attempts)
    B)265 (Got 275 for two should of got 3. Bad arm seemed to throw me off)

    Only did step ups and rows. Did want to push my luck with the arm.
    Step ups at 135.

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  8. A. 115, 135, 145, 155, 165
    Snatches felt good. Trying not to bang the bar into my hips. Working on more active shoulders in the hole.

    B. 285 x 3
    Squats felt good. I think I may have had a little more in the tank here.

    C. MU: 2, 2, 2, 2, 2, 3, 3, 3, 3, 3
    Started with 2’s to get a feel for the volume. I should have stuck with 3’s the whole time. Had a lot more in me.

    D1. 16″ – 135, 135, 135
    D2. 15, 15, 15
    D3. 6, 6, 6
    Felt good here. Could have gone up with the step ups. Stayed at 135 for the sake of time.

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  9. A. 85, 95,105,115,120 (felt like a BOSS here today)
    B. 185×3 (legs are a bit sore from some long runs this weekend, could have gone a bit heavier but happy to have gotten this weight)
    C. MU x2 for 3mins + x1 for 7mins (pretty sure this is the most MUs I’ve done since the open)
    D1. 16″ -95#
    D2. 10# x3
    D3. 6,8,9

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  10. A) 63,73, 83,93,98
    B) Got 2 @ 215 and a full 3 @205
    C) MU: 3,3,3,2,2,2,1+1,1+1,1 (the 1+1 is i got 1 and had to come down, started failing so I only went for 9 mins. Should have probably stuck with sets of 2s)
    D1- 16″ 95 for all
    D2- #10 these got hard!
    D3- 9,8,6

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  11. Felt a little beat up going into the workout today. My arms started a little sore but were completely gone after doing two sets of muscle ups and I couldn’t finish the workout. It was really frustrating. Here’s what I did do:
    A. 95,115, 115, 125, 125 – these felt particularly difficult today.
    B. 275×3 – these felt okay and weren’t too much of a struggle. Got through the first rep at 285 feeling good but failed the second.
    C. MU: 3,3, DNF
    D1. 16″ 135#

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  12. AM session- done

    A. 135-155
    B.365
    C. Bar muscle ups -EMOM 10 x2 reps
    D. Completed.

    Little beat up, stuff felt heavy, oh well lol that’s life.

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  13. A. 53, 63, 73, 83, 93 – felt good although I still can’t seem to move my feet
    B. got up to 190 – felt like i could do a little more but wanted to move on for the sake of time
    C. No MU’s – worked on ring dips, which is a weekness, 3-5 every min for 5 min
    D1. Will make up sometime this week
    D2. 10 lb – only got through 2 rounds
    D3. Will have to make up this week also

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  14. A: 78, 83, 88, 93, 98 – These felt pretty good! Maybe could get under the bar a little quicker
    B: 195×3 – pretty pumped about this. Definitely wouldn’t have been able to do this a couple months ago
    C: Worked with transitions on the low rings with a red band. EMOM 10×3, they actually felt pretty good. Adam suggested looking up the misfit muscle up progressions so I’m going to look into that!
    D1: 95, 105, 95 (meant to do 105 for the last set but forgot to put the 5s on the bar and by the time I noticed it was too late haha)
    D2: got one round with 5 and then stuck to BW after this.
    D3: 4,4,4 – these were way harder than I thought they’d be!

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