A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
*straps allowed
B.
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3
C. MAP Training ; increasing % output
amrap 10 @80%
10 cal bike
12 hang power clean (95/63)
30 Double Unders
rest 4 min
amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!
D. Reverse Hyper 3 x 15 @25% of back squat
E. 10 min of Scap recovery
Some clarification of the complex.
You don’t do the whole thing for 3 reps. The x3 is just for the high hang pulls etc
Am:
1. 20 min on the rower :30 hard/ :30 easy (4380 m)
2. Max set of UB muscle ups: 7
3. 4 sets of tng HSPU from yesterday: 20/13/14/11 (definitely could have gotten a lot more on this but still trying to figure out how to kip correctly)
4. Clean pull complex: did 5 sets of 1x each pull..was a little confused on how many to do but stopped after 5 to save my hands (165#)
PM:
1. 3 x 15 kbs(53)/max muscle ups: did 5 muscle ups each round
2. AMRAP 10: 4 + 5 cals on ab (UB on hpc and dubs)
AMRAP 5: 3 rounds (broke on last round of ring dips 3/2)
Used a 44# kb on single arm overhead lunges
Holy hell, I’m an idiot. Thought it was 3 of the entire pull complex, all of it 3 times!!! Made it almost 3 rounds till in was texting bp is horror
A. 330
B. 4, 4, 1 flopped on last set and was being stubborn. My rings dont hang right and it throws my flying off… trying to fix them, excited for Saturday to try them with free
C.
5 on part 1, wrist was making my clean slow and smooth
3+7 had to use 35 pound kb…. weakness
D. Done
E. Done
A. Clean pull complex
-158
B. 15 kb swings immediately into max MUs
Rest 4:30 x3
-15
-10
-9
C. AMRAP 10 @80%
10 cal AB
12 HPC
30 DUs
-6+ 1
Rest 4 minutes
AMRAP 5
5 DL @275
7 strict ring dips
30′ OH walking lunge @70
-5+ 5
D. Reverse hyper
-Completed
E. Scap
-Completed
A. Clean pull complex -100k
B.4.6.4… Have a hard time when rushing on the rings
C. 4+38
Rest
3+ 5@ 44#kb
A. Clean Pull Complex: @225#
B. 2/2/1
Ba. Continued into 5 EMOM of single Muscle Ups
C. MAP Training ; increasing % output
amrap 10 @80%: 5+3 *all unbroken
rest 4 min
amrap 5 @90+%: 2 lunges shy of 4. (3+10+27′)
183/strict/53#kb
D. Back extensions 3×10
AM
1. 20 min on the rower :30 hard/ :30 easy–> 4500m
2. 10×2 strict ring pull ups–> stuck with 10# DB throughout (upper body is smoked)
3. DB OH tricep extension 4×8 reps each side with 25# DB
PM:
2. AMRAP 10: 4 + 2 dubs
AMRAP 5: 4 + 2 ring dips
1) clean complex
= 325
2) KBS
= 15, 11, 10
Last set= http://youtu.be/ppAiZYoygLA
3) Amrap 10:
6 + 17
Amrap 5:
5 + 5
4) done
5) done
Went to a buddy’s gym in Frankfurt and mixed it up a bit.
A. Clean pulls – Got lots of coaching and worked up to my max 305. Definitely have more in the tank according to the coach I worked with today.
B. KBS/ MU- 12,10, 13 (PR)
C. HS walks- worked on tighter feet and managed a little over 30m
D. Did one of their athlete’s program
6 Rounds :90 work AMRAP/ :90 rest
30 DU
20 KBS #70
10 Box Jump
1. 1+23 reps
2. 1+ 6 (miscount)
3. 1+8
4.1+3
5.1
6. 1+4
D. 3 Rounds
25 Cal AD
15 Reverse Hyper
165 pulls. Still getting getting my feet wet pulling weight from the floor again.
6,5,5 MU
5+1 amrap 10
3+1 amrap 5. Struggle with lunges afraid to put knee to floor so messed me up first round switched from 53 to 35# next 2 rounds to make easier on knee.
Still trying to recover from weekend. Body is smoked. Old age setting in
A. Snatch Pulls – speed work + some snatch grip RDL’s
175×5+3. 198×5+3. 220×3+2 (x 4 sets)
B. 6 sets of 5 muscle ups every :30 – complete
C. Wods
1. 6+23
2. 4+6
Wasn’t going to do 2nd wod for back and hammies. But me Andie Colon tried talking shit after I best him on part 1…. So jumped in and stayed just ahead of him 🙂
Need ice bath. Hot tub. Massage and a scientist
kbs/MU: 7, 7, 5
amrap 10: 6 + 1
amrap 5: 4 + 5
Was having a tough mental day when I got to the gym.. was glad I got going and pushed through it!
So did you go 30 MUs for time in like 2:42? Last time I did 30 MUs for time I did it like that and got that score
Worked out with the club first:
They were doing an EMOM 12
Even minute max calories on rower
Odd minute max burpees
– average 20 cals and 20 burpees
1: clean complex 295# didn’t have straps so went naked.
2: KB and MU
12-10-8
3. AMRAP 10 had to sub cal on bike for 10 bar facing burpees
-7 rounds +5
AMRAP 5
4+5
-left shoulder wasn’t having it with OH walking lunges so had to drop it 6 times.
Cruised through the rounds with my right arm
Map
4+47
2+12 and 1 step (some issues)
A- deadlift 3rm
435PR then went for a single and hit 465PR(i know this isn’t huge but it’s big for me so shut up chase)
B- 2×3 @350 deficit
C- 10 AMRAP
4 mu
4 snatch 155
8 BJ
32 dus
Score:5
Rest 5 min
6 AMRAP
10 ohs 105
10 ttb
30ft hs walk
Score:3+10
Rest 2 minutes
50 soh 135#
Time: 2:55
D- DB rows 4×8 @100#
E- scap recovery done
Clean pulls at 165#
B. 15 kb, 5 c2b -need to work mu
C. 1. AMRAP 10: 4rds, 4Cal (15 du’s), huge weakness and very slow but no more singles!!!
2. AMRAP 5: 3rds, +8 (DL at 183#, 3ring dips, 30ft walking lunges w 44#kb)
D. Reverse hyper 3×15
Dave, when sub’n for bike, try to mimic the time frame and response from the body as close as you can.
Yes, but my time is low 2’s i believe last i did it. today might have been bit longer, cause wasn’t rushing come the :30; just did it for reps. My body is a pile of dog shit currently =)
Dude, your upper body pulling for gymnastics is outstanding.
A: clean complex 165
B: KB/MU 5/5/4
C: Amrap 1: 4 + 28 struggled with du today amrap 2: 3+6 35lb kb for lunge
D: 3×15 hypers
E: scap work
What would have recommended? I was thinking rowing but I had already rowed and didn’t want to add another pulling motion
A. Clean Pull Complex: 93kg/205lbs. Felt good… must have been the Frozen music.
B. Muscle Ups: 7, 5, 7 – was swinging all over the place
C. WODS
AMAP 10: 5 + 16
AMRAP 5: 3+10+20ft (used 53# KB)
D. Reverse Hyper 3 x 15 @25% of back squat: 30kg/66lbs (120kg/264lb Back Squat)
A. 315#
B. 10/7/9
C. Lost track of rounds/ 4
D. Goodmornings @ 95#
E. Crossover symmetry
A. 315#
B. 16/14/10
C. I think 5+37 (we did 15 cals on AD schwinn bike)
D. 4
E. Goodmornings done at 95# + crossover symmetry