January 23rd, 2015

Warmup of choice, then…

A. Three sets @ 90%:
10 Kipping Handstand Push-ups
15 Russian Kettlebell Swings (32/24kg)
45 Double Unders

Rest 2 minutes between sets; note time for each set

B. Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 1 Turkish Get Up each arm (32/24kg)
Minute 2 – 16-20 Goblet Alternating Reverse Lunges (32/24 kg)
Minute 3 – 10-12 Toes to Bar
Minute 4 – 2-3 Wall Climbs
Minute 5 – 12/9 Calorie Row

C. Mobility and chill

Come in on Monday ready to focus on training for the Open!

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11 Comments

  1. A. 1:21, 1:19, 1:17 – new pr of 45 DU unbroken! This made a world of difference on my times.
    B. Did the first Turkish get up at 32kg and and almost dropped it on my face in the second so went down to 28kg for the remaining. 16 lunges, 10 t2b, 3 wall climbs. This was grueling and mostly mental.

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  2. A.
    2:13
    2:11
    2:38
    First 2 rounds HSPU UB. Broke on the third round and had a tougher time locking out, hence the slower time.
    B. Everything RX except tie TGU. I used the 20 kg KB and they were still really tough at this weight. All T2B UB, which was great since I usually struggle with these. Lunges and TGU were killer, the rest was doable.

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  3. A. Scaled reps back on HSPU to 6 per round:
    2:12, 1:46, 3:26
    Obviously, the toughest part was HSPU. Lots of standing around on my last round.

    B. Complete as RX.
    16 lunges, 10 TTB, 2 WC, 12 cals.
    Hardest part was definitely the lunges. This worked out to be about a 1:1 work rest ratio for me.

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  4. A. 1:29, 1:24, 1:28
    B. Tgu at 24kg
    Rev gob lunge 16,12,12,14,12,12 at 32kg
    T2b- 12
    WC 3
    Row 12
    My legs are tired today could get to 16 reps

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  5. A. 1:33/1:30/1:31 – Went UB here which I was happy with.
    B. Done on the conservative end of RX. 16 lunges, 10 T2B, and 2 WC. Row felt good. TGU were challenging. First time ever using a 32 for more than a single total rep. Lunges had me #FeelingTheBern2016.

    –Overall, a pretty tough week. Like I said before, feeling a little run down. Today’s pieces were good for today though. They were challenging, but didn’t make things any worse. Thanks for a well designed Saturday (for me at least), ACM!

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  6. This beat me up today…
    A) 1:41 (4 trips), 1:32 (3 trips), 1:34 (3 trips) – really need to knock off the trips. The rope is killing me. HSPUs were UB and Russians were fine.
    B) Completed Rx – 2TGU, opened with 20 and went to 18 Goblets, 12 TTB, 3 wall climbs, 12 cal row.
    Can’t decide if the wall climbs or lunges were worse. TGU got nasty as my core started to get beat up from the TTB. It was a long 30mins…

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  7. A) 1:06-1:07-1:11
    All UB
    B) tgu all 53lbs
    Reverse lunges 16-then 18 for the rest of sets
    T2b all 12s ub
    Wall climbs 3s
    12 cal row

    Turkish gets were rough for me and the lunges just added to the suck factor. Good work out

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  8. A. 1:35, 1:31, 1:35. Felt pretty good on all rounds. Tripped up on DUs in round 3.
    B. TGUs at 44 (53# felt like i might smash my face), 16 lunges each round with 53#, 2 wall climbs (3 last round). 10 T2B unbroken.

    Today’s workout actually felt great, wish I had this much energy every day.

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  9. A. 2 sets done. Had to sit out the 3rd set because I had a raging headache. HSPU w/ 2 ab mats. Been trying to transition down to one but its been tough. I used to be able in the past and now I think I unfortunately trained my body to need 2.
    2:39, 2:46

    B. Terrible. TGUs – 16kg 😒 This is a huge weakness. Tried the 20kg and was able to get 2 rounds with my right arm so I just said forget it and used 16kg. Used a 24kg for the goblet squats. Could not go unbroken by the end of it. T2b were fine- did 10 each round. Wall climbs are wall climbs. One round I was smoked and could only do 1. Row was fine. Gah!

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