February 29th, 2016

*If you are planning to repeat 16.1 today/tonight, I would recommend going with the plan we put forth on Friday, including 10-15 minutes of “cool down” on the bike or rower.

*If you are “one and done,” complete the workout for today, being careful to avoid any movements or loading that feel particularly sore or funky.  Our main goal over these 5 weeks is to have the best performance possible on Friday and/or Monday, so keep that in focus as you train over the course of the week

A. Three sets, not for time of:
Strict Muscle Ups x 2-4 reps
Handstand Walk x 10-15 meters
L-Sit x 30-45 seconds

B. Every 2 minutes x 8:
2 Power Cleans + 1 Split Jerk

Build in load over the 8 sets, but focus on being mechanically sound on all phases of the lifts

C. Three sets of:
Single Leg RDL x 6-8 reps/leg @3011
Rest 2 minutes between sets

*Nothing crazy here, weight-wise.  Good ROM, good glute activation, and no loss of lumbar extension.

D. Complete as many rounds and reps as possible in 10 minutes of:
4 Strict Pull-ups
6 Strict HSPUs
8 Burpee Box Jump-Overs (24/20″)

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9 Comments

  1. Left shoulder rotator cuff is not pleased today. Strict MU were not happening. Spent some time trying to get it a little bit more loose. Anything OH was very touchy.

    A) skipped
    B) 135×2, 155×2, 175, 185, 195, 205
    C) with KB – 26#/hand, 44#, 53#
    D) 6 rounds even

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  2. A) warm up done
    B) 135×4 – 155×4 – 185×4 – 205×4 – 225×4
    C) 35-35-53
    D) 4+6

    Feeling a lot better that u got moving today

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  3. A. ✔️
    B. 135, 155, 175×2,185×2,195×2. These felt good, first few hurt a bit when the barbell hit my quads. Didn’t tng on the last 4 sets
    C. 35×2, 53
    D. 7+4+6+4
    Still a bit sore from 16.1

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  4. A. Yasss.

    B. 155-225
    Hit 235 and barely missed the jerk. Felt good today, all cleans touch and go.

    C. 16-24kg

    D. 4 rounds + 4 + 1
    Kipped all the HSPU. HSPU feeling better.

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  5. A) ending up bypassing this. Slow getting going this morning.
    B) 135-165-195-225-235×4
    I’m with Brayn, first few just hurt. Legs all around pretty tender still.
    C) think I started with 10 pounders here. BOOF. 26-35-44
    D) 4+9
    Debated redoing 16.1 this morning but, after doing D, I realized there was no way I could have grinded it out to make it worth my while.

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  6. A. Done
    B. 155, 175, 185, 195, 195, 195, 195, 195 – felt super slow on these today and everything felt heavy.
    C. 16kg-24kg
    D. 9+4+2 (misread the workout and did box jumps for the first round) – this wasn’t bad. Got a little stuck on hspu by the end and was doing singles.

    Liked by 1 person

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