Notes:
- post scores from last week to comments ASAP
- Congrats to Karla on first full muscle-up!
- Thursday's workout is the same as the regular classes', so do your WOD with the class (sub your skill work for their skill work)

Mon:
Oly (no supplemental) or off

Tues:
A1) Press 6-8x5, Rest 2min
A2) Weighted Pull-up (no tempo) 3-4x5, Rest 2min
B) Bench Press, build to max
C) Tabata Push-ups (:20 on, :10 rest 8x, record total score and score per interval)
D) L-sit on pull-up bar, accumulate 3min for time

Wed:
Off

Thurs:
A) Weighted Ring Dips 2-3x5, Rest 3min
B) Row 500m, 50 Burpees, Row 500m

Fri:
Oly (no supplemental) +
Prowler Push 50m @ 100%
Rest 2:30, 4x
Then, rest 5 min and do 4 more intervals

Sat:
A) Front Squat 5, 4, 3, 2, 1, Rest 3 min (all sets should be "tough", this is not just working up to a heavy single)
B) Jumping Back Squats 8-10x4, Rest 2min
C) AMRAP 6 min:
6 Power Clean 80% 1RM
60 Double Unders

Sun:
Off
 


Comments

Taylor
06/03/2013 5:26pm

Snatch high hang 55-65-75-75-85
Push press and overhead squat
55-75-75-85

Won't be back until the 22. I'm going home! Woop!! Woop!!

Reply
El
06/04/2013 5:48am

Oly weights
85-90-90-95-95-100 hang
95 for all pp + OHS

Tuesday
A) all pull ups at 25
Press at 65-70-75-75-75
B) 110
C) 13-13-12-12-10-11-11-11

Reply
Ivy
06/04/2013 9:29am

A1) strict press: 50,55,55,57,58
A2) pull ups (body weight): 3 per round
B) 82#
C) 12x8:96

Reply
Ivy
06/06/2013 2:26pm

A)20 HSPU negatives
B)Prowler+150#
C)c2b pull ups/AD calories: 7/11,7/9,4/13,3/10
D)row sprint m: 134,133,136,138

Reply
Karla
06/07/2013 6:42am

Monday: OLY
1) 5x3 Snatch from the high hang: 55-65-75-80-85
2) 4 x 1 3 Snatch PP + 1 OHS: 95-75-85-95

Wednesday
1) Weighted Ring Dips: 5-7.5-10-10
2) 500m row + 50 burpees + 500m row: 8:18

I just wanted to Thank all you girls for all the support on Saturday when I got my muscle up. It seriously was such a great moment. Everyone was so happy for me and the atmosphere was incredibly encouraging. Thanks ladies! and Thanks Liz! All this upper body strength work has helped!!!!!

Reply
Allison
06/07/2013 9:42am

Monday-
OLY
High Hang Snatch: 53, 58, 58, 63, 63
Wide Grip PP 53, 63, 73, 78, 83

Tuesday:
6-8 strict press x5
8x60, 8x65, 8x70, 8x75, 5x80
Weight pullups
4x5, 4x10, 3x12.5, 4x12.5, 3x15
Bench, 115
Tabata push-ups
15+12+8+8+9+9+8+10 = 79

Wednesday (oly cause can't go friday)
5x 3 high hang cleans followed by 3 jerks
63, 73, 83, 93, 98
3x3 clean pulls
83, 93, 98
3x3 pendlay rows
83, 93, 103

Thursday:
Weighted ring dips
3x5, 3x7.5, 3x10, 3x15, 3x20
WOD 8:35

Reply
Lexi
06/09/2013 9:15am

"Saturday" (did Thursday):
FS: 135 (previous FS max), 140, 145, 150, 155 (+1 @ 160 to make it a new FS max)
Jumping BS: 95#
Additional: 5 sets of 2 pistols (each leg) with 20# BB overhead; 30 min run @ 10min/mile pace

(Saturday ran 3 mi, Sunday ran 3.5 mi plus squat work, Tuesday squat work - Wed/Fri off)

Reply
El
06/09/2013 12:17pm

Friday Prowler: 4@90, 4@70
Sunday: FS 115-125-135-145-150 + 1@ 155 (15# PR!)
Jumping squats at 115#
AMRAP @ 108#, 4 rounds + 2 cleans

Reply
El
06/09/2013 12:17pm

Friday Prowler: 4@90, 4@70
Sunday: FS 115-125-135-145-150 + 1@ 155 (15# PR!)
Jumping squats at 115#
AMRAP @ 108#, 4 rounds + 2 cleans

Reply
Allison
06/09/2013 5:46pm

Saturday:
FS, 123, 133, 148, 153, 153
Jumping squats
83, 103, 118, 128

Sunday
AMRAP from Saturday's workout 88#
2 rounds + 6 power cleans + 23 DUs
Stupid Prowler Pushes
2@120#, 2@100#, 4@80#

Reply
Alyse
06/09/2013 8:22pm

Tuesday:
A1) 65, 70, 70, 70, 70, 65
A2) Weighted Pull-up @ 25#
B) Bench Press: 125#
C) Tabata Push-ups: 11, 11, 10, 9, 8, 7, 7, 8

Thurs:
A) 5 sets of 4 dips, 15#'s added
B) Row 500m, 50 Burpees, Row 500m, 7:39

Fri:
Prowler Push: 4@90, 4@110

Sat:
A) Front Squat: 135, 145, 155, 160, 165 (failed last rep)

B) Jumping Back Squats 95, 105, 115, 125

C) AMRAP: cleans @ 130#, 3 full rounds

Reply



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