May 23rd, 2016

*A bit more intense this week, then a back off week next week!

A. Strict Muscle Ups w/spotter x 4 reps x 3 sets
*If you cant use a spotter at the waist on the high rings, do it. Otherwise:
https://www.youtube.com/watch?v=23McWy8d2jg

B. Three sets of:
Kip Swing on Rings w/ Pull to Hips x 5 reps
Rest as needed
6-10 second Bottom of Dip Hold + 1 Strict Dip + 2 Kipping Dips + 6-10 Second Support Hold
Rest as needed

C. Seven sets of:
Mid-hang Clean (above knee) + Low Hang Clean (below knee) + Front Squat
*Set 1 – 2 reps @ 50% of 1-RM Clean
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 80%
*Set 7 – 2 reps @ 80%
Rest as needed

D. Five sets of:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Rest 2 minutes

+
For time:
100 Air Squats
50 Pull-ups
100 KB Swings (24/16 kg)
50 Ball Slams (30/20 lb)

Bonus work (if you have time):
Front Rack Hold with 110% of your max Front Squat; accumulate 2 minutes

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10 Comments

  1. A. Done in doubles.
    B. Done with 10 sec holds.
    C. 145-175-200-230×4 – these were TOUGH. Paused between reps at 230. Wanted to make sure I had higher quality sets this week so I broke up the reps.
    D. 230-275-315-330-345
    E. 13:14 – felt good until I got to the swings. Very grip intensive. Pull ups felt good.

    Very challenging day!

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  2. A. Complete
    1 strict MU per round. Devin spotted remaining reps.
    B. Complete
    C. 135, 165, 195, 225x2x4
    D. 210, 245, 285, 300, 315
    E. Complete
    Not for time

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  3. A. Did 4 UB, then 3 (2 at regional standard), then 2 or 3.
    B. Done with 10 second holds.
    C. Last week I didn’t even complete one full set of 2 reps at 80%. This week I got everything done with no missed reps! Stoked. 135-155-185-205×4

    D. 185-225-255-270 (failed second rep)-270 (re did and got them both)-290 missed first rep and done. This was so tough. Almost had the first rep but felt like my eyes were gonna pop out of my head.

    E. 11:47. This was good. Didn’t break on air squats. 20-10-7-5-4-4 on pull ups.
    25-20-15 then just sets of 10 for last 40 on KBS.
    Ball slams just kept moving.

    F. Did 45 seconds at The hold and it was terrible

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  4. A. Done.
    B. Done.
    C. 125, 145, 170, 195Γ—4. These were tough but felt pretty good.
    D. 205, 235, 265, 285, 300.
    E. 14:43. Used 44 kb and 20 sb. My stamina hasn’t been great lately so I scaled back to keep going and keep the intensity up.

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  5. A. Done unbroken
    B. Done
    C. 115, 135, 160, 185×4
    D. 195, 225, 260, 275, 295 (failed second rep on the first try, but got it on the second)
    E. 12:36
    F. Tried this at 325…could. not. Tried again at 315 and this also did not go well, got super light headed and my ears started ringing after 5 seconds. another time.
    All-in-all a tough, but satisfying day.

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  6. A. Skipped
    B. Skipped
    C. 83, 88, 113, 128×4 failed the 2nd below the knee hang clean on the last two sets πŸ€”
    D. 135, 165, 185, 195, failed 210 didn’t try for it again
    E. 19:08 – went ok until ball slams, back tightened up and I struggled to get them done in sets of 5. Took so much time here

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