Skill Work 15 - 20 Minutes:
Muscle Ups - Work on your transition into the bottom of the dip on the rings. Use a band between the rings, hooked up to the pull-up rig. We've done this method before, so some of you may have seen it, it works pretty well. Keep the volume low-ish, and just work on nailing down your technique.
Pistols - No bands for the Pistol work today. Use boxes, and plates, if needed. Try a more difficult option than you have before... challenge yourself!!! Let's activate those buns before the workout. :-)
Then...
For Time:
30 Thrusters (135/95)
*Every Minute On the Minute: Perform 5 Hand Release Push-ups*
**8 Minute Cut-off**
*Scale the Thrusters to NO MORE THAN 65% of your 1RM Push Press. We will not be using a rack, so you must Clean the barbell from the floor; you may Squat Clean Thruster your first rep each time you Clean the barbell, if you wish. The Hand Release Push-ups will start AFTER the first 60 seconds, so you will start on Thrusters, then, every 60 seconds complete 5 Hand Release Push-ups.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Muscle Up. Show all posts
Showing posts with label Muscle Up. Show all posts
2014-11-16
2014-11-05
WEDNESDAY WORKOUT
More Strength testing before Games training kicks off next month!
Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.
Then...
"1/4 Nate"
As Many Rounds As Possible in 5 Minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.
Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.
Then...
"1/4 Nate"
As Many Rounds As Possible in 5 Minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.
2014-10-19
SUNDAY WORKOUT
Power:
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).
Then...
Pull-ups/Muscle-ups
3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).
Then...
Pull-ups/Muscle-ups
3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)
2014-08-28
THURSDAY WORKOUT
Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.
As Many Rounds As Possible in 20 Minutes:
5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)
**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.
As Many Rounds As Possible in 20 Minutes:
5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)
**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)
2014-06-01
SUNDAY WORKOUT
Gymnastics for a little volume:
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.
Then...
5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)
**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.
Then...
5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)
**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!
2014-04-10
THURSDAY WORKOUT
Since the weather has been so nice, we thought we'd throw in a little running… :-)
As Many Rounds and Reps As Possible in 20 Minutes:
400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)
*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.
As Many Rounds and Reps As Possible in 20 Minutes:
400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)
*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.
2014-03-23
SUNDAY WORKOUT
CrossFit Games Open Workout 14.4
As Many Rounds and Reps As Possible in 14 Minutes:
60 Calories on the Rower
50 Toes2Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups
*We will have scaling options available if you need them. Your goal should be to get as far as you can into this workout, going as close to prescribed as possible. Come in and give 14.4 a try!!!
As Many Rounds and Reps As Possible in 14 Minutes:
60 Calories on the Rower
50 Toes2Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups
*We will have scaling options available if you need them. Your goal should be to get as far as you can into this workout, going as close to prescribed as possible. Come in and give 14.4 a try!!!
2014-02-27
THURSDAY WORKOUT
Non - Games Athletes:
Strength 30 - 35 Minutes:
Bench Press
5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.
in between Press sets…
Strict Weighted Pull-ups
5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.
Games Athletes:
Power Snatch
3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.
Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:
Burpees: 15 fast & unbroken
Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up
Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count
Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique
2014-01-30
THURSDAY WORKOUT
Skill Practice & Mobility 10 - 15 Minutes:
Muscle Up - Go through progressions, working from the floor, and with bands. If you don't have Muscle Ups yet, try Strict Banded Muscle Ups during your skill work, to see if it's something you can do during the workout.
Overhead Squat - Mobilize and focus on good positioning
Then…
Open Workout 11.4
As Many Rounds As Possible in 10 Minutes:
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*The Bar Facing Burpees must be done facing the barbell, and you must jump over the barbell with both feet, landing with both feet at the same time. One footed jumping, or stepping over isn't allowed unless you have a legitimate reason (health reason). Try to get as far as you can for this one, you might just see something like it pop up during the Open this year. If you get through the Muscle Ups, start in on your second round of Bar Facing Burpees… every rep counts, so if you get more than 1 round, you get more points. If you need to scale, make sure you're still making it challenging for yourself.
**Scaling Options**
Reps - 50/25/8 OR 40/20/6
Weight - 105/75 OR 95/65 (These are recommendations, if you can't do the RX weight)
Strict Banded Muscle Ups
Muscle Up - Go through progressions, working from the floor, and with bands. If you don't have Muscle Ups yet, try Strict Banded Muscle Ups during your skill work, to see if it's something you can do during the workout.
Overhead Squat - Mobilize and focus on good positioning
Then…
Open Workout 11.4
As Many Rounds As Possible in 10 Minutes:
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*The Bar Facing Burpees must be done facing the barbell, and you must jump over the barbell with both feet, landing with both feet at the same time. One footed jumping, or stepping over isn't allowed unless you have a legitimate reason (health reason). Try to get as far as you can for this one, you might just see something like it pop up during the Open this year. If you get through the Muscle Ups, start in on your second round of Bar Facing Burpees… every rep counts, so if you get more than 1 round, you get more points. If you need to scale, make sure you're still making it challenging for yourself.
**Scaling Options**
Reps - 50/25/8 OR 40/20/6
Weight - 105/75 OR 95/65 (These are recommendations, if you can't do the RX weight)
Strict Banded Muscle Ups
2014-01-25
SATURDAY WORKOUT
Gymnastics Skills Fun! **Bring Long Socks or Leg Sleeves**
We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.
Movements/Progressions:
Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever
*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)
We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.
Movements/Progressions:
Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever
*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)
2013-11-18
MONDAY WORKOUT
Mobility 15 Minutes:
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
2013-11-04
MONDAY WORKOUT
Come in with a plan for your weights, and come ready to work hard today!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
2013-07-01
MONDAY WORKOUT
5 Rounds For Time:
10 Overhead Squats (135/95)
5 Muscle Ups
100m Run
Rest 1 Minute
*Scaling Options*
6 OH Squat (135/95) & 3 MUs
OR
10 OH Squat (115/75) & 10 Jumping MUs
OR
10 OH Squat (95/65) & 10 Jumping MUs
OR
We will select a weight/rep scheme you can accomplish, BUT... come with a plan!
*You may not use a rack for the OH Squats; you must either Snatch or Clean & Jerk it into place. You may Squat Snatch your rep from the floor when picking up the barbell, but be sure to meet the range-of-motion standards for the OH Squat.
10 Overhead Squats (135/95)
5 Muscle Ups
100m Run
Rest 1 Minute
*Scaling Options*
6 OH Squat (135/95) & 3 MUs
OR
10 OH Squat (115/75) & 10 Jumping MUs
OR
10 OH Squat (95/65) & 10 Jumping MUs
OR
We will select a weight/rep scheme you can accomplish, BUT... come with a plan!
*You may not use a rack for the OH Squats; you must either Snatch or Clean & Jerk it into place. You may Squat Snatch your rep from the floor when picking up the barbell, but be sure to meet the range-of-motion standards for the OH Squat.
2013-03-23
SATURDAY WORKOUT... OPEN WOD 13.3!
Check the heat list below & show up early to warm up thoroughly before the WOD on your own...
OPEN WOD 13.3:
Complete as many rounds plus extra reps as possible of the following in 12 minutes:
150 Wall Ball (14#/20#)
90 Double Unders (180 Singles - Non-Games Athletes Only)
30 Ring Muscle Ups (Jumping Muscle Ups - Non-Games Athletes Only)
POST YOUR TOTAL REPS TO COMMENTS
OPEN WOD 13.3:
Complete as many rounds plus extra reps as possible of the following in 12 minutes:
150 Wall Ball (14#/20#)
90 Double Unders (180 Singles - Non-Games Athletes Only)
30 Ring Muscle Ups (Jumping Muscle Ups - Non-Games Athletes Only)
POST YOUR TOTAL REPS TO COMMENTS
2013-02-04
MONDAY WORKOUT
Time for another skill day... Pick JUST ONE from the following movements listed & perform it after taking 10-15 minutes to practice the skill beforehand...
Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)
Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)
Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)
Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)
We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!
POST YOUR SKILL & TOTAL TIME TO COMMENTS
Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)
Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)
Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)
Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)
We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!
POST YOUR SKILL & TOTAL TIME TO COMMENTS
2013-01-30
WEDNESDAY WORKOUT
Time to test yourselves against a bigger group of athletes... today we're doing the Main Site workout, another benchmark, and you can compare your scores to the greater CrossFit community.
"Amanda"
9 - 7 - 5 Reps Of:
Muscle Ups
Squat Snatch (135/95)
**9 Minute Cut-off**
*The scale for Muscle Ups will be Jumping Bar Muscle Ups, but make them a challenging height. If you do Jumping Bar Muscle Ups, you must do all 21 reps. If you are doing actual Muscle Ups, you may scale to 7-5-3, or 5-3-1, so you can finish within the cut-off. The Snatches are to be caught in a Full Squat, and the weight should be manageable, but again, make it challenging. If necessary, we will scale your weight, but the reps will stay at 9-7-5, so SCALE AS NECESSARY so you can finish the workout. Another benchmark guys, so write down your results!!! :-)
"Amanda"
9 - 7 - 5 Reps Of:
Muscle Ups
Squat Snatch (135/95)
**9 Minute Cut-off**
*The scale for Muscle Ups will be Jumping Bar Muscle Ups, but make them a challenging height. If you do Jumping Bar Muscle Ups, you must do all 21 reps. If you are doing actual Muscle Ups, you may scale to 7-5-3, or 5-3-1, so you can finish within the cut-off. The Snatches are to be caught in a Full Squat, and the weight should be manageable, but again, make it challenging. If necessary, we will scale your weight, but the reps will stay at 9-7-5, so SCALE AS NECESSARY so you can finish the workout. Another benchmark guys, so write down your results!!! :-)
2013-01-13
SUNDAY WORKOUT
AMRAP 20 Minutes:
2 One Arm Kettlebell Snatch (1each @ 70/53)
3 Muscle Ups
4 Box Jumps (30/24)
*If you can't do Bar and/or Ring Muscle Ups, we will have stations set up for Jumping Bar Muscle Ups. We will spend a few minutes working KB Snatch technique, so bring your wrist wraps to protect your forearms. Select a Kettlebell, and a Box Jump height, allowing you to challenge yourself, but be realistic so you don't stall out, or get to a point where you're unable to continue 5 minutes into the workout.
2 One Arm Kettlebell Snatch (1each @ 70/53)
3 Muscle Ups
4 Box Jumps (30/24)
*If you can't do Bar and/or Ring Muscle Ups, we will have stations set up for Jumping Bar Muscle Ups. We will spend a few minutes working KB Snatch technique, so bring your wrist wraps to protect your forearms. Select a Kettlebell, and a Box Jump height, allowing you to challenge yourself, but be realistic so you don't stall out, or get to a point where you're unable to continue 5 minutes into the workout.
2013-01-03
THURSDAY
You will get 20 Minutes, post warm-up, to accomplish:
Sumo Deadlift
5-5-5-10-10
*The sets of 5 should be challenging, but doable, and you should use them to work up to the sets of 10. You should shoot for a 10RM today, and EVERY REP on the sets of 10 will be dropped from the top of the Deadlift.
Then…
A quick Chipper:
500m Row
21 KB Swings (70/53)
5 Muscle Ups (Rings or Bar)
**5 Minute Cut-off**
*Scale appropriately, you should finish this workout in the allotted time. If necessary, scale down the weight on the Kettlebell. The scale if you can’t do Muscle Ups will be 10 Chest2Bar Pull-ups; use bands if necessary, but make it hard.
Sumo Deadlift
5-5-5-10-10
*The sets of 5 should be challenging, but doable, and you should use them to work up to the sets of 10. You should shoot for a 10RM today, and EVERY REP on the sets of 10 will be dropped from the top of the Deadlift.
Then…
A quick Chipper:
500m Row
21 KB Swings (70/53)
5 Muscle Ups (Rings or Bar)
**5 Minute Cut-off**
*Scale appropriately, you should finish this workout in the allotted time. If necessary, scale down the weight on the Kettlebell. The scale if you can’t do Muscle Ups will be 10 Chest2Bar Pull-ups; use bands if necessary, but make it hard.
2012-09-09
SUNDAY
AMRAP in 15 Minutes of:
3 Muscle-ups
4 Handstand Push-ups
5 Long Jumps (4'/6')
*Today has some higher skill movements, but don't think that you can't come in and do this one. If a coach approves, you may do Bar Muscle-ups. You may use a kip for the Handstand Push-ups. If you don't have Muscle-ups, you will perform 3 Chest2Bar Pull-ups (even if you need a band to get chest2bar), and 3 Box Dips per Muscle-up. That's 9 C2B Pull-ups, and 9 Box Dips per round. If you don't have Handstand Push-ups, you will do a Wall Walk for each HSPU, trying to get your chest as close to the wall as possible every rep. The Long Jumps will be scaled for distance, if you cannot jump the 4 feet for ladies, or the 6 feet for the fellas. If there's time, hit some extra mobility and stretching before you leave for the day.
3 Muscle-ups
4 Handstand Push-ups
5 Long Jumps (4'/6')
*Today has some higher skill movements, but don't think that you can't come in and do this one. If a coach approves, you may do Bar Muscle-ups. You may use a kip for the Handstand Push-ups. If you don't have Muscle-ups, you will perform 3 Chest2Bar Pull-ups (even if you need a band to get chest2bar), and 3 Box Dips per Muscle-up. That's 9 C2B Pull-ups, and 9 Box Dips per round. If you don't have Handstand Push-ups, you will do a Wall Walk for each HSPU, trying to get your chest as close to the wall as possible every rep. The Long Jumps will be scaled for distance, if you cannot jump the 4 feet for ladies, or the 6 feet for the fellas. If there's time, hit some extra mobility and stretching before you leave for the day.
2012-08-15
WEDNESDAY
If you are NOT competing in the Olympic Lifting Meet on Saturday, complete the following:
As many Burpees as possible in 5 minutes
Rest 2 minutes
As many Deadlifts as possible in 4 minutes (275/185)
Rest 1 minute
As many Double Unders as possible in 3 minutes (Singles are worth ¼ of a point)
Rest 1 minute
As many Muscle-ups as possible in 2 minutes
Rest 1 minute
As many Med Ball Sit-ups as possible in 1 minute (20/14)
*Your score is total reps completed. The Muscle-up scale will be 3 Pull-ups, and 3 Box Dips, per rep; you must do them in that order (3 Pull-ups then 3 Box Dips) going back and forth between them. For the Med Ball Sit-ups, the Med Ball must touch the floor while your shoulders are touching the floor, and the center of the Med Ball must get past your knees at the top of each rep.
If you ARE competing in the Olympic Lifting Meet on Saturday:
Snatch
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Snatch.
Clean & Jerk
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Clean & Jerk.
Then, a little conditioning…
As many Double Unders as possible in 3 minutes
*Can anyone get 200 Double Unders? :-)
As many Burpees as possible in 5 minutes
Rest 2 minutes
As many Deadlifts as possible in 4 minutes (275/185)
Rest 1 minute
As many Double Unders as possible in 3 minutes (Singles are worth ¼ of a point)
Rest 1 minute
As many Muscle-ups as possible in 2 minutes
Rest 1 minute
As many Med Ball Sit-ups as possible in 1 minute (20/14)
*Your score is total reps completed. The Muscle-up scale will be 3 Pull-ups, and 3 Box Dips, per rep; you must do them in that order (3 Pull-ups then 3 Box Dips) going back and forth between them. For the Med Ball Sit-ups, the Med Ball must touch the floor while your shoulders are touching the floor, and the center of the Med Ball must get past your knees at the top of each rep.
If you ARE competing in the Olympic Lifting Meet on Saturday:
Snatch
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Snatch.
Clean & Jerk
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Clean & Jerk.
Then, a little conditioning…
As many Double Unders as possible in 3 minutes
*Can anyone get 200 Double Unders? :-)
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