Saturday, November 30, 2013
3 Strict Muscle-ups
3 Deadlift @ 305#
7 Kipping C2B
7 KBs @ 70#
I did the first 3 rounds in 4:40, the last 2 took 4:50. Muscle ups on 4th set took me 1:20. Fail, strict, strict, fail, kip. Kipped whole last set.
Did first 3 rounds UB, broke MU as described in final two rounds. C2b were 4,3 then 3,2,2.
EMOM for 18min
O- 5 x OHS @ 135
E - 5 x HSPU
OHS UB. Strict hspu thru 2 of 6th set, kip rest
Wednesday, November 27, 2013
A. Good Morning - 3 x 5-6 (moderate); rest 90sec
B. Walking Lunge - 3 x 24 steps @ 105; rest 90sec
5min AMRAP@ 85%
10 Burpee BJ @ 20”
10 KB Swings @ 53
Rest 2min b/t rounds
R1: 2+4 bbj
R2: 2+6 bbj
R3: 2+1 bbj
Tuesday, November 26, 2013
A. Power Snatch - 5 x 22.214.171.124.1 @ 165#; rest 20sec + 3min
This felt great. No ankle pain. No misses. I've never done a workout with 165 and not missed.
B. Muscle-up - 2UB E30s for 15 sets
All UB no prob
C. C2B Butterfly - 5UB E30s for 12 sets
Airdyne at 85% 15 cals
Amrap strict hspu
Airdyne 90% 15 cals
Amrap kip hspu
Monday, November 25, 2013
A. Squat Clean - build to 1RM; rest as needed
Didn't do this because I sprained my ankle playing flag football yesterday.
B. Back Squat - build to 5RM; rest as needed
285, felt the last rep in the ankle a bit so stopped here. May have been able to hit 295, maybe. This was tough. I'm very happy with this.
C. SPx1+PPx2+SJx3 - build to max of complex; rest as needed
Warned up with 95 and the split jerk didn't feel good on the ankle so I didn't do it.
D. 2arm DB Neutral Girp Press - 3 x 5-6; rest as needed
55# for 2 sets then 60 for last