January 27th, 2017

A. 3-4 pull-ups + 3-4 chest-to-bar pull-ups + 3-4 bar muscle ups x 5 sets (work butterfly here; drop down if needed between)
B. 2 strict deficit HSPUs + 4 kipping deficit hspus (tough defecit) x 3 sets

(C1-C3 should be done after the workout)
C1. 1 min Sorensen hold x 2 sets
C2. 1 min weighted plank hold x 2 sets
C3. 1 min weighted hollow hold x 2 sets

A. Snatch; 70%x1; 75%x1; 80%x1 OTM x 3; 85% x 1 OTM x 3
B. Clean + Front Squat + Jerk; 70%x(1+1+1) x 2 sets; 80%x1+1+1
C. Clean + Jerk; 85%x1; 90%x1

CF Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*hspus should be completed to Open standard



  1. A. Did 3 of everything UB. Hands are still hearing.
    B. 4″ used
    C. 140,150,160 OOX, 170 OXX
    D. 165×2, 190
    E. 200,210. All jerks felt good.
    F. 48 HSPU. Bummer I did get through. 9 rep PR.

    Accessory work I’ll do tomorrow cause I’m mad at myself.

    Liked by 1 person


  2. A: did these in sets of four for practice – muscle ups tried at least 2-4 attempts per round
    B: done with no deficit
    C: 83, 93, 103 OOX, 108 XX – called it quits there
    D: 113 x2 , 133
    E: 143, 148 – missed the clean twice so called it quits there too
    F: 13 hspus, got through the row 30 seconds faster, got through 4 more hspus, definitely had room to push through the first part of the workout until after the row a little harder, but still happy with the PR

    Liked by 1 person


  3. Gymnastics
    A. pull ups felt decent today. Bar MUs were not coming. Only got 6/15 😦
    B. Done with 2 25# plates. 4th one a challenge. Also struggling to get upside down without hurting my leg.

    C1-3. Done. Used a 25# plate.

    Barbell – did all power moves. Avoiding squatting with weight for a bit.
    A. 83/93/103. Felt ok. Really focused on form.
    B. Just C & J: 113/128
    C. Just went up to 133. Didn’t want to do any more weight yet.

    Realllly modified this.
    Subbed in 55 burpees for the DLs and used a 10# wall ball. Got through 16 HSPUs. Probably could have done more if it wasn’t so challenging to get upside down with my opposite leg leading…

    Wasn’t really 16.4, but it was a good workout.



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