October 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Up x 3-6 reps

V-Ups x 15-20 reps

(perform as quickly as possible)

Rope Climb x 2 ascents

B.  Take 15 minutes to build to a heavy Jerk

C.  Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Wall Ball Shots*

25 Kettlebell Swings (24/16 kg)

*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

For C, note your results as follows:

8 + 22 reps, 1:42

A. 3 single muscle-ups x 3 rounds

15 V-ups x 3 rounds

2 rope climbs x 3 rounds

B. 205#

C. 2 + 3 reps, 3:48

20# WB, no 30#er. But Christmas is coming :)

Still can’t string together muscle-ups, argh!

Shoulders felt tired & tight today and both the jerks and the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after that.

Unbroken on wall-balls & kettlebell swings