A. Back Squat; build to a 5-RM for the day, then 3 sets of 5 @ 90% of today’s 5-RM
B. Complete as many rounds and reps as possible in 2 minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 2 minutes, and then…
C. Complete as many rounds and reps as possible in 2 minutes of:
4 Shoulder to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
D. Complete as many rounds and reps as possible in 2 minutes of:
4 Front Squats (135/95 lbs – from the floor)
8 Toes to Bar
Rest 2 minutes, and then…
E. Complete as many rounds and reps as possible in 2 minutes of:
4 Thrusters (115/75 lbs)
20 Double-Unders
Rest 4 minutes, and then…REPEAT Parts B through E for a second cycle
Full Range Competition Training 
A. 260 then sets of 235
B. 3+9, 3+2
C. 2+4, 2+7
D. 3+7, 3+3
E. 3+2, 3rds
Shoulder to Overhead cycling needs improvement. I’m just not very good at that movement for reps. Fun workout!
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B. Should be 2+9, 2+2***
That’s my Alabama math showing. No way I did 16 muscle ups that first go around
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A. 365/3×5 @ 330. I didn’t expect much here, but was pleasantly surprised to match my 5RM PR. Thanks to JMF for making me jump straight to 365 from 315 and just do it.
B. 2+9/ 2+3
C. 2+4/2+8
D. 3+5/3+2
E. 3+1/3+1
None of these were “crushing”, but they were all tough. I was pretty gassed at the end of each one, but was ready to move by the end of the rest. Another great environment this morning. Great two days of training guys!
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LOL 315 to 365 jump?! You wild.
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A. 265 then sets of 235. These felt good.
B. 2+1 (MU unbroken), 0 (tried 4 times and couldn’t get a muscle up)
C. 2+7, 2+1
D. 3+5, 3
E. 3,3 DU wasnt the movement that slowed me down which is a seachange from the testing period at the beginning.
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A. 255 for 5 then sets at 235.
B. 2+1/1+3 😦 (grip went)
2+9/2+5
3+7/3+3
3+4/3+2
Overall it was fun to move with everyone. But lack of sleep was a hindrance here.
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A. 365, 330x3x5
*back was tight here but overall felt okay.
B.2+3/2
C.3/2+4+3
D.4/3+4
E.4/4
These were tough, they were all hard but nothing crazy. Together they smoked me. Fun though.
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A. 205 (82%). This felt awful, didn’t push it.
+ 3 sets of 5 @ 185#
B. 1+1, 1+2
C. 2+5, 2
D. 3, 2+8
E. 2+12, 2+19
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YASSS muscle up queen YASSS
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A. 300 😎 And 3 sets of 5 at 270#
B. 2+1/1+1. 4 unbroken mu’s first 2 mi. Then my arms were exhausted for the second round.
C. 2+2/ 2+1
D. 3+5/ 3
E. 3/2 thrusters crush me all the time.
Overall fun day, was super exhausted going in today. Glad for rest day tomorrow. Congrats on your first muscle-up workout Emma.
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A) DND
B) 2+3/2+1
C) 2+9/ 2+2
D) 3+3/3
E) 3+4/3+3- did try DU and was able to get through them
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A. 275, 250x5x3
B. 2, 2
C. 1+4, 1+4
D. 2+6, 2+7
E. 2+4, 2+12
Squats felt good today. Had a hard time on the AMRAPs… The barbell was kicking my ass, especially on the shoulder to overheads.
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I’m down in FL till Thursday and dropped in at CF Delray. Worked out because Marc’s brother in law works out down here and the coaches are cool me with doing me own thing. Felt bad (on day one) setting up shop to do today’s so I made up yesterday’s:
A) had to skip due to time.
B) 205 (caught wide on the last one but, I’ll take it)
C) 5+12Rx (cleans were quick and al UB, HR push-ups became the nuisance, moved steady thru the jumps.)
D) 235 (real happy to be within 10# of my 1RM, kind of surprised myself when I caught it clean)
Overall good day.
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A. I worked up to 135 then did my sets at 120. Saw Emma hit a bigger number than me and it fired me up to crush the AMRAP pieces.
B. No way I am doing muscle ups, subbed ring rows and did 4 rounds + 6 reps and 4+4. Dead lifts at 135. Pumped I crushed this.
C. Did my shoulder to overhead at 75, and then ring rows again and hit 4 rounds and 4+1. Excited with this.
D. Used 95# for my front squat and it got the best of me, 2 rounds + 3, and 2 flat. Did hanging knee raises.
E. Used 65 for thrusters and single unders. Did 4 rounds + 3 and 4+2, so I’m glad to have beaten Emma here.
Excited for a rest day! Thanks guys!
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Andrew, I think there needs to be some clarification. First, you did not “beat” Emma, she did each piece as prescribed, you scaled it, therefore, you did not “win”, sorry. Second, I would love some enlightenment as to why “beating” other people or “winning” is so important to you. Third, I am still waiting on the name of the person that dropped in to our gym from your gym. Feel free to leave your email so I can contact you direct. Might be good for you to give us your contact info either way, as everyone following this blog filled out a preliminary questionnaire about themselves, we’d like to get that over to you.
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A. Up to 185 then 165 for 3 sets of 5
B-D. I messed up writing stuff down. The transition between sets did not go well for me and had trouble swapping out weights and changing my shoes LOL but the first round went like:
b) 2
c) 1+8
d) 3+1
e) 2+4
*second round I didn’t record correctly and forgot to write one down so I don’t know which score goes with what round. I did get at least 2 rounds on each at least
** subbed 2 ring dips and 2 pull-ups each for 1 muscle up in part b
***i like this. This was fun. Just need to better prepare myself for transitioning next time. Did not feel like I had much rest in between because of it.
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A. #205 got 3 reps at #215 and dropped it; 185 for the 3 sets
B. 2+1 Mu; 2+ 2mu &1 DL
C. 1+4s2o& 5 c2b; same as first
D. 3;3
E. 2+ 4thrusters&8 du; 2+4thrusters &10du
Didn’t really push it today body was feeling eh and mentally was eh. Still happy with how I did considering. Good training day again with a great atmosphere !
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A. 195; 175 for the 3 sets. After I was done, thought I should have gone for 205 in first part.
B. 2+7, 2 – modified with 2 ring dips&2 pull ups for each MU
C. 2, 1+10
D. 2+6, 2
E. 3, 3
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