May 13th, 2016

A. Five sets of:
3 Muscle Up Transitions
1 Kipping Dip
1 Negative Muscle Up
5 Kip Swings

*Hold something between the feet here
Rest as needed between sets

B. Five sets of:
Push Jerk
5 reps @ 60-70% x 2 sets
3 reps @ 70-80% x 3 sets
Rest as needed

C. Five sets of:
Snatch w/ pause at the knee x 2 reps @ 65-75% of 1-RM Snatch
Rest as needed

D. Five sets of:
Front Squat x 2 reps @ 80%
Rest 2 minutes


For max reps/cals:
5 Minutes of Rope Climbs
4 Minutes of Clean & Jerks (155/105 lb)
3 Minutes of Box Jumps (24/20″— step down)
2 Minutes of Strict Ring Dips
1 Minute of Assault Bike



  1. A. Complete
    Nothing held. Too early, joints felt like glass.
    B. 145, 155, 165, 175, 185
    C. 135, 135, 145, 155
    10 RC, 11 CJ, 33 BJ, 25 RD, 17 AB
    Mom’s birthday today. Came in at 5am. A bit hard to move. Glad I got in.

    Liked by 6 people


  2. A. Couldn’t do this, as the rings weren’t accessible. I will try to make this up tomorrow, cause I need all the MU help I can get.
    B. 83,103,113,123
    C. 73,78,83,88,88
    D. 5 sets @ 168
    11, 11, 47, 22, 9

    I was trying for a rope climb every 20 seconds, but that didn’t last too long. Going to the CJs was the hardest part. I was so out of breath, and found myself staring at the bar most of the 4 minutes, BJs were quick, tough I stepped up a few times trying to catch my breath. Sets of 3 on RDs. Only had like 30 seconds by the time I got my bike started up again.

    Super tough to get going this morning. Now I remember why I stopped working out in the AM!



  3. Thanks Emma, for calling me out on not posting. Been going in the morning and need to make it part of my schedule.
    A. Done.
    B. 135, 155, 165, 175, 185.
    C. 115Γ—2, 125, 135Γ—2.
    D. 225Γ—5.
    E. Skipped.
    Took a week to visit my sister out in Vegas so today was a little rough. Did everything around the right percents but the squats felt especially heavy.

    Liked by 3 people


  4. A. Done – did transitions with kip.
    B. 165/175/185/200/215
    C. 140/150/155/160×2
    D. 260/265×4
    E. 16 RC/ 22 C+J/ 47 BJ/ 28 RD/ 22 cals

    – solid day. Used straps for the snatches cause I can’t hook grip with the ripped thumb from the carries. Made C+J a little tricky too. BJ felt better as the minutes progressed. Bike fell off quick. Fun day, happy to feel a bit healthier over the past day or so!

    Liked by 3 people


  5. A. Done at the end
    B. 113, 123 x5reps
    133, 138, 143, 148, 153 x3reps (misread the handwriting on the board and did 5 sets instead of 3)
    C. 88, 93, 98, 103, 113 (fought with 113 for awhile and finally hit it for two after some cues from Matt)
    D. 143, 143, 143, 148, 148
    E. 10 + 18 + 51 (step ups) + 20 + 12

    Fun day today! Thanks Matt and Jake for the coaching!

    Liked by 1 person


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