Monday, 020116

  
 


Competition:

Am

A. 500m Row x 8; rest 1:30 (hard intervals – this is individual pacing) – same pace as last week / -1 below 

B. Max strict Hspu 6/3″  + up into (-2) kipping same height  x 4 sets; rest 3 min between 

C. DB SA Row 8-10 reps x 4 sets each side

D. Crossover Symmetry protocol 
pm

A. amrap 8 

10 power clean 135/93

10 shoulder to OH

50 double unders 

rest 3 min 

in 6 min hit a 1RM clean and jerk

**this of these two parts as two separate scored workouts in opens and attack accordingly. 
rest / recover 

B. EMOM x 10

odd: strict muscle up work into regular muscle ups; athlete chooses numbers. Think skill day and efficiency work, NOT forcing reps and overdoing the volume 

even: 10-15 ghd situps 

C. Assistance Work 

Waiters Carry 

KB External rotation drills (lying on your back)

Crossover Symmetry

Reverse Hyper 

8 thoughts on “Monday, 020116”

  1. Brandon Petersen

    One session so far :
    A. 500m row X 6 @<1:43. Mostly 42's. 1x 41's
    B. Strict Hspu . Every 2 min ladder of height.
    Ground x10, 2 yellows side X 8, chases height X 5, then. 8/5/3. 8/5/3
    C . 7 min of burpees – (105) – no turning it on just tried to move. Shoulders disnt have much.

    Rest 30-45 min

    D. AMRAP 10 from today
    3+40
    * stuck to sets. Could have got 4+ just doing singles but wanted to just pick one thing and stick throughout
    +
    255 clean and jerk – haven't done anything heavy so stopped. But not bad. Pull was toasty after workout.

    E. Muscle
    Up Emom – completed at 3 strict + 3 muscle up. Last round only 2 strict and 3 regular
    – ghd's hurt lol but done

    Rest

    F. Front SqT – 135x5x3
    Then climb In some triples normal shoes
    155×5. 187×5. 220×3 231×3. 220x3x2

    Resting now.

    Squatting later

  2. A) Amrap) 4+5
    clean and jerk 245,275,305 (missed jerk behind)
    B)Strict HS+ kipping completed (neck is still stiff from friday)
    C) EMOM completed
    D) Crossover symmetry protocal completed

  3. One Session
    A. HSPU w/3in deficit: 6/7, 5/7, 4/6, 2/5 no fails
    B. Metcon: 4+18, 190lb C&J
    C. EMOM: 1 strict MU +3-4 regular…. Need to work on strict. 15 GHDs each time
    D. DB Rows: 4 sets of 8 at 45lbs

    Will add in some sort of row/rows this week/weekend

  4. HSPU done. Just a cluster of reps done at random heights

    Metcon
    4+20
    CJ 307

    Emom done 3+3 MU
    15 ghd’s

    Accessory done.

    Rows will be done soon

  5. mickey kilmartin

    Garage session Monday’s
    Accessory work done as warm up
    Hspu
    10/5
    8/4
    8/4
    7/4
    Rows will be done friday
    Metcon- 4+13 (dus were Eh today and transition was tough bc had to run outside to do dus on porch due to low ceiling in garage)
    Cj- 305 more in tank but I’ll take it today

    Emotmx10
    6 strict weighted pullups (40# vest)
    15 sit-ups

  6. One session:
    A. HSPU w/ 3 inch deficit: 8/6, 8/6, 7/5, 6/4
    B. Metcon: 4+9 C&J- 193#
    C. EMOM 10: 2 strict+4 kipping first round..rest 1 strict+4 kipping…10 GHD’s each round
    D. SA DB rows: 4×8 each arm (40#)

    Will add in rows whenever

  7. Joshua Rosenthal

    A. Row 500m x 4
    B. negative hspu work
    C. 8 min amrap: 10 p. cln @ 115, 10 sto @ 115, 50 D.U. – 2+20
    rest 3 min
    D. 6 min max cln + jrk, 160, 180, failed 195, hit 190
    E. Not for time 5 rounds of 1 m.u. attempt 10 ghd – got 2 m. ups.

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