January 2nd, 2016

Gymnastic Skill & Drill for 10-15 minutes (Rope Climbs, HS Walks, Skin-the-Cats, etc. *If you have been following the Muscle Up Progression for the last few weeks, this is the day to make some attempts!) then…

A. 5 sets @90%:
Row 250m
5/3 Muscles Ups
Rest walk 60 seconds between sets

Rest 5 minutes, then…

B. 5 sets @90%:
Assault Bike 20/15 Cals
10/7 Chest-to-Bar Pull-ups
Rest walk 60 seconds between sets

Rest 5 minutes, then…

C. 5 minute amrap @90%:
3 Kipping HSPU
9 Toes to Bar
18 Double Unders

D1. Dual KB Overhead Carry; 100ft continous (one length of the gym); Rest 60 seconds x 3
D2. Glute-Ham Raises @30X1; 6-8 reps; Rest 60 seconds x 3
D3. Weighted Plank Hold; 60 seconds; Rest 60 seconds x 3

——
Notes:
-Parts A & B: record times for each set. The rep prescriptions aren’t necessarily male/female, but more about what you are able to do in a workout of this type, and not have your times vary too drastically from start to finish.
-Part C: you should be constantly moving for the entire 5 minutes. If you have to break up 9 toes to bar from the start, then scale them back to 6.

Advertisements

10 Comments

  1. Did part b first (only 1 AD). Coming back from skiing, excessive eating/drinking, lack of sleep…consequences to all decisions

    B) 1:16, 1:36, 1:44, 1:40, 1:42 (25cal on ad)
    A) 1:29, 1:49, 1:31, 1:38, 1:32
    C) 5+4

    My lats coming in were a mess (I guess I need to work on skiing technique). Any kind of pulling was an absolute joke for me today.

    Like

    Reply

  2. 10 minute of freestanding handstand practice.

    A. 1:10/3, 1:16/3, 1:20/3, 1:27/3, 1:22/3

    B. 1:33/20/10, 1:28/20/10, 1:34/20/10, 1:26/20/10, 1:23/20/10

    C. 3 rds + 3 + 4

    D1. 16kg x3
    D2. Complete
    D3. 25lb x 3

    Like

    Reply

  3. -Worked on HSW

    A. 1:24/1:25/1:24/1:27/1:22
    B. 1:40/1:42/1:50/1:50/1:45
    C. 5 even
    D. Done with 16kg carries and 25# planks.

    Nutrition has been bad this week. Quality has been decent, but volume has been way too low. Will commit to being more on top of this because I feel like I was really dragging at the end of this week. Overall though, happy with how everything went this week.

    Like

    Reply

  4. A. 1:15/1:18/1:35/1:27/1:29. 5Mu unbroken each set. I suck at rowing
    B. 1:22/1:27/1:24/1:34/1:29. 10 C2B unbroken each set. I suck at AB
    C. 5 + 7
    D1. 16KG
    D2. Done
    D3. 25 plates

    Like

    Reply

  5. A. Did some L-sits and handstand walking

    B. 1:35, 1:32, 1:40, 2:00, 1:56 all 5MU
    5-5-5-3/1/1-3/2

    1:44, 1:35, 1:36, 1:41, 1:26
    All 10 c2b UB

    4+17 reps
    DU were soooooo bad.

    D. Done
    16 kg x3
    6 reps
    25# for 60 seconds

    Like

    Reply

  6. Handstand walk and L-sit

    A. 1:55/1:22/1:21/1:21/1:21
    B. 1:20/1:29/1:23/1:22/1:25
    C. 4Rx and 2 scaled
    D. Complete

    *started to rip on toes to bar. Everything else felt really good. Need to start building volume of toe 2 bar.

    Thank you Sammy for helping Jamie today!

    Like

    Reply

  7. Had to bail on the MUs in the first sets, shoulder has taken a beating and is still aggravated.
    A) 250m row sprints :39-:46s
    B) 1:40, 1:36, 1:51, 1:52, 1:54 (25cal on the AD. C2B didn’t bother my shoulder)
    C) 3+28 (DUs really screwed me. Stayed UB on the HSPU and TTB)
    D1) 24kg KB (misread this and did 100m instead. Shoulders were on fire)
    D2) complete
    D3) 45# plate (had to break on the 3rd set, looked/felt like I was having a seizure. Hate these)

    Like

    Reply

  8. A. Wasn’t able to get 3 MU per set and I couldn’t get the rower near the rings so lost some time getting across the gym. 1:30(2MU), 1:21(3MU), 1:22(1MU), 2:00(1), 1:35(1)
    B. No bike, so rowed 20Cals. Pull ups right after rowing was tough and I couldn’t keep the pull-ups unbroken. 7 pull ups per set. 1:30, 1:25, 1:35, 1:40, 1:30
    C. 5+3 – for some reason I was pacing for a 10 min AMRAP and could have gone faster. I couldn’t see the clock so also didn’t know how fast or not I was going. I feel like I could have put in another whole round. DUs were all unbroken (I think this is a first)
    D. Didn’t have time for part d.

    Like

    Reply

  9. First day back after 48 hours in bed sick. Felt slow, but was glad to be back.

    worked on muscle up progression, taking one more week before trying one.
    A. 1:55/2:05/2:08/2:18/2:30 – modified MU with 10 ring dips
    B. 2:20/2:32/2:40/2:38/2:45
    C. 3 rounds + 3 HSPU + 3 T2B
    D1. Used 35# KB
    D2. New skill, complete
    D3. Missed the “weighted” part of the instructions, just did regular planks.

    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