February 24th, 2016

A. Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk
*Set 1 – 1 rep @ 55-65%
*Set 2 – 1 rep @ 65-75%
*Set 3 – 1 rep @ 75-85%
*Set 4 – 1 rep @ 65-75%
*Set 5 – 1 rep @ 55-65%

B. Four sets @85-90%:
2 Muscle Ups
8 Alternating Pistols
12 Box Jumps (24/20″)

Rest walk 1 minute between sets

Rest 3-5 minutes, then…

C. Four sets @85-90%:
9 Toes to Bar
12 Wall Balls
36 Double Unders

Rest walk 1 minute between sets

+
10-15 minutes cooldown and mobility

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17 Comments

  1. A. 98, 113, 128, 113, 98
    B. :57, :52, :53, :51 (step ups)
    I was super nervous to do pistols but they actually felt pretty good! Definite confidence booster
    C. 1:09, 1:11, 1:07, 1:10 rx
    D. Had to get to class, need to ice and stretch some time today though

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  2. A) 195, 225, 240, 225, 195
    B) first rd I hit the rings but, my wrist is a little swollen and is acting crank AF so loved over to Bar MUs for the last 3 sets.
    :54, 1:07, 1:05, 1:07
    C) dubs were ok today, only 3 trips total. Although, I did t have a drawstring in my shorts and that became a factor. Stopped a couple times per rd to pull them up. Kept me at a clean 85% for sure.
    1:24, 1:13, 1:26, 1:18
    D) done. More mobility and icing tonigh.

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  3. A) 170-195-220-195-170
    Stuck to the percentages
    B) 1:02-:59-:58-:59
    5lb plate for the pistols. Just don’t have these yet. Working on it
    C) 1:14-1:15-1:16-1:10
    All UB
    Warm down done on bike
    Good day right there. Feeling good. Ready for opens

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  4. A. 135, 165, 195, 175, 145
    Power clean and split jerk. Stayed true to the percentages today to get some much needed jerk work.

    B. :43, :44, :48, :49
    Muscle ups and pistols felt fluid. Box jumps had me feelin some type of way.

    C. 1:16, 1:10, 1:09, 1:06
    Tripped up a lot on the DUs first set. Adjusted rope length and felt a little better.

    D. Complete

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  5. A)165,190,215,190,165
    B) 1:27,1:45,1:10,1:00
    First two rounds couldn’t strong together the MUs. Failed multiple times. Last two went much better.
    C) 1:35,1:30,1:27,1:30,1:25
    DUs still weak.

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  6. A. 145, 165, 185, 165, 145
    B.0:41, 0:38, 0:38, 0:37 – this felt great. Muscle ups were smooth
    C. 1:09, 1:04, 1:03, 1:00 – this was also pretty smooth. Double unders were unbroken except for the first round.
    D. Done

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  7. A. 103,123,143,123,103
    These felt good!
    B. :58,:56,:58,:58 MU unbroken wahoo!
    C. 126, 1:15, 1:30ish, 1:20
    T2B UB, which was nice for a change. DU gods were not on my side today. Not sure how accurate my times are for this one.

    Nice to get the blood moving and get some skill work in today. Low reps had me feeling confident in my movements, which is a good feeling going into Friday!

    Plz advise: what do I eat for dinner Thursday night?

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  8. A. 175-200-225-200-175
    *these were good percentages to focus on som technical issues

    B. :43, :36, :33, :44
    * fell over on the last set of pistols

    C. 1:00, :55, 1:01, 1:01
    *was tough to get the rope going quickly. Had to push the speed of dubs

    D. Done

    Liked by 1 person

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  9. A. 145, 170, 190, 170, 145 based of 225
    B. :42, :39, :36( with sketchy box jumps) :36
    C. 1:08, :58, 1:05, 1:04 du’s were crushing my time 😒
    Good job everyone!

    Liked by 1 person

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  10. A. 105, 120, 135, 120, 105. Felt better toward #5
    B. 1:19, 1:29, 1:25, 1:22, did 3 MU attempts (with lots of advice) per round
    C. 1:30, 1:31, 1:32, 1:32. All unbroken
    D. Done
    Today did not feel great. Focusing on lots of rest before friday.

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