May 18th, 2016

Here is some “Food for Thought” (lololololol) on recovery for all y’alls:

http://breakingmuscle.com/nutrition/youre-not-overtraining-youre-under-recovering

A. Two sets of:
Front Body Line Drill w/ PVC x 40 seconds
Pistol Leg Raises x 8-10/leg

B. Three sets of:
Chest-to-Wall Handstand Hold x 30 seconds
Front Racked Barbell Lateral Step Ups x 5-6 reps/leg

C. Every minute, on the minute, for 6-8 minutes:
1-3 Kipping Muscle Ups (accumulate 15-25 QUALITY reps here)

+
Four rounds for time of:
15 Toes to Bar
15 Overhead Squats (95/65)

Finish with:
Three sets of:
Sorenson Hold x 30 seconds (weighted)
Rest as needed
Dumbell Curl to Press x 10 reps
Rest as needed

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15 Comments

  1. A. Skipped
    B. Skipped
    C. 1,1,2,2,1,1,1,1,1,1
    Wanted a few more sets of two, but the second reps weren’t exactly quality, so I stuck with 1s. Glad to be doing these at all!
    D. 8:22
    First set of T2B unbroken but it went downhill from there. Those were definitely where the majority of my time was spent (as per usual). All OHS UB.
    E. 15s for curls (class had all the 20s and 25s), 25 lb plate for sorenson hold. Totally didn’t read the part about curl to press until Matt pointed it out, so I did two extra sets of curls πŸ˜“

    Got a late start this morning, so I had limited time and had to prioritize the workouts.

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  2. A and B done.
    C. 8×3. Felt solid here.
    D. 5:28. Toes to bar fell off here, but not unreasonable seeing as to how we haven’t had a ton of volume with them as of late. Would like to retest this later on down the road!!

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  3. A. Complete
    B. Complete/95, 115, 115
    C. 3, 3, 3, 3, 3, 3, 3, 3
    D. 14:08
    E. Complete 35/25-30

    Muscle ups get sexy and smooth. Got a little shaky halfway through but still felt decent. Just Z1’d the metcon. No excuse there.

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  4. A. Did a pistol for each rep for most of the 1st set, so just the leg raises weren’t so bad.
    B. Done with 95#.
    C. My shoulders were really tight so I started with some singles, then moved on to doubles once I warmed them up.
    D. 7:34.
    E. Done.

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  5. A. Done
    B. 95, 115, 115
    C. 8×3
    D. 8:08. This went poorly. My legs were super sore coming into today and during this it showed. First round felt good – unbroken in about :45 but then everything fell apart. Looking forward to a much needed rest day.

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  6. A. Done
    B. Done w/85; 5 reps each leg
    C. Did some progression but my shoulders are so tight that it’s painful to even dip
    D. 10:03 tried to conserve some energy/strength in 2nd round by breaking up the OHS into sets of 5 but I think this just slowed me down even more. First set of OHS were unbroken and the 3rd went 10 and 5.
    E. Done w/ 15 lb Dumbbells and 25 lb plate

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  7. A & B: done
    C. 6×3 2×2
    D. 6:47; fun fact, on my absolute last t2b my left hand slipped and I almost did a flip off the bar. It was pure crustfit fail gold. Other than that it went well lolz pce.
    E. Done with #20 for holds and curls

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  8. A. Done.
    B. Done at 115 on 16″
    C. 8×3, felt pretty decent
    D. 6:16. Couldn’t overhead squat fast enough.
    E. Done at 25# for hold and 25# DBs for curl to presses two hands at a time.

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