A.
Three sets for times of:
15 Overhead Squats (115lbs/75lbs)
10 Box Jump Overs (24"/20")
5/3 Muscle Ups
rest 3 minutes
B.
Every minute on the minute, for 14 minutes:
Odd Minutes: 7 Toes to Bar
Even Minutes: 7 Handstand Push Ups
C.
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
A: 2:11, 3:13, 2:34
ReplyDeleteB:Finished all sets, toes to bar unbroken till last 2 sets, then 6+1
C: 1923 total meters
A: 3.43, 4:18, 3:13
ReplyDelete*Good workout but slugged through the second round. Really want to focus on muscle up work, specifically dips.
B: Didn't keep track of time. Felt my shoulder more on the HSPU toward the end. Did T2B in 4-3 sets.
C: 1706 total meters
Pre/warm up. Double-under practice.
ReplyDeleteA. 1...2:30 Left shoulder still upset with me so I used 95# for this. First set I dropped bar on third rep. regrouped and completed rest unbroken
2... 2:30 OHS set unbroken . focused on driving hips higher to improve fluid motion in the muscle up practice.
3...2:45 OHS set unbroken. I tried a different technique on the box jump over and it actually took longer and more energy and cost me a few seconds.
B. HSPU was with 1 pad 7/7, 7/7, after two rounds I attempted to do HSPU using the kip.... 0/7,1/7,0/7, 0/7. Needless to say, I need more practice at the kip.
C. Airdyne.... 2.3 miles in the 7 minutes of work.
A: 2:25 / 2:25 / 2:19 I have to work on muscle up efficacy
ReplyDeleteB: all toe to bar unbroken, did deficit handstand pushups
C: was able to keep a good phase and improved on each set of the row
A: 2:26, 2:15, 2:07. Used a 55lbs for overheads and did jumps into muscle up.
ReplyDeleteB: T2B all unbroken. Used two mats on the HSPU. Need to start using one mat to become better.
C; 939, 501, 272. Felt good for the most part. Was not able to get to 26 strokes per minute on the first round. For the most part kept a steady speed on the row.
A: 2:07, 1:45, 1:33. I used 55lbs my first round but had a hard time staying locked out so i deloaded to 50 lbs for the last two sets. Did jumping muscle ups.
ReplyDeleteB: Did all my t2b and hspu unbroken. Used two mats for the hspu (trying to save my elbow for the open)
C: Max meters was 1644.
A. I did everything the same except I did 5 Chest to bar pull ups instead of muscle ups 1:45, 1:48, 1:40
ReplyDeleteB. Was all unbroken I practiced new cycling techniques with my hand stand push ups they proved to be faster thanks joseph for pushing me to go quicker!
C. max meters were 1737
959, 510, 268 The cold is still effecting me but I will rest up and be ready by Saturday!!