December 14th, 2015

Optional AM Session:
At easy effort:
1 Minute Row
1 Minute Assault Bike
1 Minute Ski
1 Minute Bear Crawl
1 Minute Skipping Rope
20 Second Single Arm Farmer’s Carry Left Arm
20 Second Single Arm Farmer’s Carry Right Arm
20 Second Rest walk
x 8

Main Session:
Warmup:
-CrossOver Symmetry Activation ProtocolΒ  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
3-Position Snatch w/empty bar or very light load x 5 reps (high-hang, mid-thigh, floor; focus on balance from all positions)

A. Every 30 seconds, for 10 minutes:
1 Snatch @ 65% of 1-RM

B. Back Squat – warm up to a decently heavy weight, then:
3 x 3 @85-90%
Rest as needed

C. For time:
15/10 Muscle Ups
Rest 3 minutes
15/10 Muscle Ups

D. 8-10 sets @90% effort:
10 Unbroken Wall Balls (30/20# to 10/9 ft)
7/5 Unbroken Chest-to-Bar Pull-ups
20 Double Unders

Rest walk 1 minute b/t sets

——–
Notes:
-Warm up the Snatch well; 65% should feel great
-%’s are just suggestions on the BS; 3 heavy sets of 3, NO FAILED REPS
– Part C: Record times for each set of 15/10. Choose 15 or 10 based on what is most appropriate for you; If you fail reps along the way, 10 is enough for each. 20 minute cap for the whole piece.
-Focus on breathing through Part D; choose 7 or 5 based on how many CTBs you did last Monday (total reps this week should exceed total reps last week)

Advertisements

21 Comments

  1. A) Done at 135. No misses. Felt solid. Focus was footwork for me today.
    B) 3×3 @ 275 (87%)
    C) 1:28 (10,2,2,1); 2:21 (5,3,2,1,2,1,1). MU have been falling off fast for me. Used to be a solid and comfortable movement. Part mental, part physical (I think). I do not like ending in multiples of 5 and as you can see that happened twice (opened up with the set of 10 first set and set of 5 second set). I certainly didn’t have 15 UB on first set but 11 or 12 should have been made without a miss. Knowing myself, it’s a sign of committing to give up.
    D) 17:04 total time for 10 sets. Was averaging around :50. Everything UB except for one trip on the round of 5 with double unders. Overall, I felt pretty good with this. Certainly pleased with the butterfly c2b. Still hate the 30# ball.

    Like

    Reply

  2. A) 165# no misses. Was making good connection at the hip and felt quick this morning.
    B) 3-3-2 @315# (85%) Could not stand up the 3rd on the 3rd set. Legs felt good going into this. Must be a result of the recent BS PR. Just need to fight for this percentage work. Rule 76
    C) Opted for 10-10 on this. These beat me up this AM. 4:26 (2-1s), 3:07 (3-2-1s). Had great intentions of fighting for 15-15 but after 4 minutes in and being only at 9, opted for 10s. These have come a LONG way for me in the last 4-5 months so, I should be happy with this.
    D) 16:42 total time for 8 sets. best rd was :56 worst was 1:17. I had 3rds of UB DUs (pretty big deal for me) otherwise, 10 trip ups. Was able to keep the C2B UB but, definitely fought for it after the MU work.

    Like

    Reply

  3. A) 125. No misses. Felt good today. This is what I need. Low weight. Lots of reps
    B) 345×3
    C) 1:12 12-3
    2:28 6-2-2-1-1-1-1-1
    D) 19:02 all 10 rounds UB
    Did all butterfly C2B. Happy with that cause I’m just getting them now.

    Like

    Reply

  4. A. 120
    Felt decent here worked off of 65% of my heavy single from Saturday.

    B. Worked up to a heavy single of 305b.
    3×3 @ 275lb

    C. 2:29 (5-4-3-2-1)/3:31 (5-3-2-2-2-1)

    D. 1:08, 1:05, 1:05, 1:14, 1:00, 1:05, 1:06, 1:10
    Worked with the 30b ball and 7 C2B. All reps unbroken. Felt like I was able to accomplish a lot here in 8 sets. Didn’t want to push it to 10 and risk another hand tear.

    Felt physically recovered from the weekend and really on my game mentally today. Good sesh.

    Liked by 1 person

    Reply

  5. A. 73#. Felt sharp! Good to have a snatch sesh with no misses.
    B. 3×3 @215#. Rough.
    C. MU progression. Felt great! Graduated to a thinner band today ☺️
    D. 15:20 for 8 sets. UB except DUs were off today.

    Like

    Reply

  6. Haha sorry.

    C. 10/5 and then I fell apart on the second set. 5/2×5. Had the most trouble getting out of the dip.
    D. Everything UB. This actually felt pretty good today. Thought I moved efficiently and didn’t waste time transitioning. Pull ups done as kipping. 10 WB at 30# felt very comfortable

    Like

    Reply

  7. A. 145
    *Focusing on not pulling early or jumping backwards.

    B. Worked up to 365 then 350x3x3
    *these felt pretty damn solid, my form is getting back to normal

    C. 1:49 and 1:55
    *I am getting better at stringing muscle ups together

    D. 10 sets total time: 18:45
    *last set I didn’t do pull-ups because my hand was ripping.

    Like

    Reply

  8. I’m coming into this workout after a week off during which I was sick and didn’t get much sleep so I’ve felt better and didn’t try to push too hard today.
    A. 100# felt good. No misses
    B. Worked up to 295, failed 305. 3 @ 275, failed second rep of the second set so decreased to 265 for the third set and failed the third rep. Squats:1 – Nic:0
    C. 5:00ish/ 4 MU on the second set. I failed three in a row and called it. That being said, I’ve never done even 15 MU, so that is a new milestone.
    D. 15:05 for 8 sets, 7 CTB. With the exception of tripping on the rope for the first few rounds, it felt good. Not used to the 30# ball so it was good to work with that. Pull ups were great today, did all unbroken butterflies. Stopped at 8 rounds because my hand was starting to tear.

    Like

    Reply

  9. A. 115# no misses, felt solid and fast. Worked on getting my chest totally vertical.
    B. Worked to 295 (which felt strong) and then 265x3x3. Last set was pretty quick.
    C. 15 mu at 2:09 then 15@ 2:49
    The dip wasn’t a problem, my hands just got tired from holding on. Need to stay a little tighter on these.
    D. 18:40 ish. 10 sets all unbroken except one trip on the rope once. Butterfly c2b felt alright. James and I had some sweet transitions with the 30# ball.

    Like

    Reply

  10. A. 73# Felt great. Was more patient bringing the bar to my hip. No misses
    B. 185#
    C. MU progression
    D.10 sets – forgot that we had to note the time, 20# and c2b both UB. Could not complete all DU unbroken though. 20# ball felt totally fine. Not a problem there. C2B felt better than ever. Still can’t butterfly them though.

    Like

    Reply

  11. A. 73# liked really focusing on technique.
    B. 185# felt ok without major back pain (win!)
    C. Muscle up progression. Feel like it’s getting easier. Not easy, just better.
    D. Did not note the time, but think it was in the 22-23 min range. Wall balls are a struggle at this weight, feel like I have to jump off the ground to get it up there. I also need more work on pull ups. DU’s were fine, only one set unbroken because i tripped up.

    Like

    Reply

  12. A: 68# with Alanna – felt good to work on form with low weight
    B: 185# – for some reason this was a little bit of a struggle today. My legs were tired.
    C: Muscle up progression. On the same page as susan – feel like this is getting better form-wise, definitely not easier but butter!
    D: I’ll comment later with the time, my notebook is in my car and I can’t remember the exact time but it was around 23-25 mins. Did 10 rounds and really sucked at the pullups for the last 4 rounds. But the rest went great!

    Like

    Reply

  13. A. 115# 1 miss,felt solid and fast. Worked on getting my chest totally vertical.
    B. Worked to 295 (which felt strong) and then 265x3x3. Last set was pretty quick.
    C.) MU progession.
    D. Arm was sore so did 100 Wallballs for time 30# ball. Time:5:16

    Like

    Reply

  14. AM Session:
    # 60 on farmers carry; all of the other components: Complete (steady to fast pace)

    Main:
    A) #68
    B)Worked up to 205×3 these felt pretty good!
    C) 10 MU in 2:33; then 10 in 2:40
    D) Did 9 or 10 lost count pushed past 8 as mental round(s), body really wasn’t feeling it but it was done and felt good afterwards! I think I finished around 20:25 for time

    Like

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s