March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12

July 30th, 2012

Workout of the Day

A.  Six sets of:

2-Position Snatch

(high hang, then mid-thigh)

Rest 2 minutes between sets.

Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

B.  Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%

* Set 8 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Three sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 8 Reps

(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)

Rest 30 seconds

D.  For time:

20 Burpees

80 Double-Unders

15 Burpees

60 Double-Unders

10 Burpees

40 Double-Unders

5 Burpees

20 Double-Unders

A) 105, 115, 125, 140, 150(F), 150 (F, then ugly high hang and decent mid-hang)

High hang was the limiter for me today.

B) 90×5, 105×5, 120×5, 150×3, 145x3x3, 115×10

C)Dips: 10, 5/2/2/1, 4/2/2/2

strict C2B: 15#sx5, 5#sx7, no weight 4/4

D)Skipped double-under/burpee (still can’t do double-unders) and sub in a scaled for time version of ‘Ship’, which was today’s WOD at my gym. 5 rounds for time of:

7 x Squat cleans w/185 lbs.

8 x 36 inch burpee box jumps

Time: 19:12