A.
3 sets of:
Max reps Muscle-ups
Rest 90 sec
Max duration L-sit
Rest 2 mins.
B.
Every minute OTM x 24 minutes
1st – Touch & Go Power Clean x 5 reps
2nd – Double-Unders x 40-50 reps
3rd – Row 15/10 calories
C.
KB Front Rack Carry 4 x 50m
A:
ReplyDelete9 MU,19 sec hold
6 MU, 12 sec hold
5 MU, 11 sec hold
Happy with the MU but my Homework is to work on my week midline. L-sits are an issue. More accessory work on midline stuff. Weighted planks, L-sits, etc.
B: Used 185# for cleans. Did first few rds with 50 DU and finished last few with 40 DU.
I hit all the rds of the EMOM as prescribed except for the airdyne. I couldnt hit my 20 calories on the airdyne.
Really liked working in all of the different element in the EMOM(Airdyne, ski erg, and erg)
C: 88# kb and 80# kb Getting these up into the rack position was tough, especially the second KB but felt solid getting through it.
NICE WORK TODAY TEAM!!!!
A:
ReplyDelete3 MUs, :30 sec hold
3 MUs, :23 sec hold
4 MUs, :29 sec hold
B:
Did 105# for all of the power cleans and kept them all unbroken. Definitely surprised myself and will go heavier the next time. Double-unders ranged from 25-40. Was able to get 32 double-unders unbroken in the fifth round! Was able to hit all of my calories on the erg, ski erg, and airdyne. The ski erg was by far the hardest for me to hit the calories but I felt most fatigued after the airdyne.
C: Sets 1-3: Jenny and I traded off with 35#/53# kbs
Set 4: We switched to 44#/53# kbs
It was difficult to master the technique initially but eventually we got the hang of it! Thanks for encouraging me along Jenny!
A: (0, 28), (1, 23)
ReplyDelete* Muscle ups are extremely inconsistent and it's very frustrating. I haven't practiced them on a consistent enough basis to get better so I need to change that.
B: All rounds completed except for I think 2-3 rounds of the DU when I only got like 30. But I thought that overall I hit every minute pretty well with good enough intensity to not burn out and get somewhat adequate rest.
C: Complete
* The hardest part of this was just getting the KB's up onto the shoulders. I tried to do both at the same time a couple times but couldn't keep em up.
A. I did skill work on the MU, Thank you Brain for taking the time to help me with learning MU. I will practice doing this until I can get a MU. I was able to get 1 L-sit in after my skill work, I held it for about 15 seconds.
ReplyDeleteB. I used 80lbs for the power cleans (still working on these, and trying not to pull to soon and muscle it up). I struggled through the DU, I am still trying to be consistent and my goal is to be able to get 50 unbroken. I also need to feel for comfortable and feel like I have the endurance to get through DU. I will work on DU every day. I really liked switching between the ergs and airdyne. I felt I could rest a little and catch my breath while during those minutes.
C. Sets 1-3 used 35lbs and 53lbs for the kettle bell carries. Moved up to 44lbs and 53lbs for the last carry, it took me a few try's to get the last weights up, but finally got it. Enjoyed working with Adrienne!
A. No rings to play with. Instead I did max effort dips and strict pull ups
ReplyDeleteround one was 12 dips 2 pull ups with a 22 second L sit hold
round 2 was 11 dips and 3 pull ups with a 24 second hold
round 3 was 12 dips and 5 pull ups with a 26 second hold
B. Every min on the min I did 110# power cleans they were not touch and go I should have gone lighter
I got the first set of double unders unbroken 50 reps and kept at 50 reps for the first 18 min then I dropped to 40 reps
I did sumo dead lift high pulls for the minute because I had no row machine. It was tough.
c. I did farmers carry with 50# dumbbells for 50 m 4 times