Monday, June 19th
WOD
On the minute for 20 minutes:
Evens: 2 cleans
Odds: 3 muscle ups
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0 Response
Monday, June 19th
WOD
On the minute for 20 minutes:
Evens: 2 cleans
Odds: 3 muscle ups
Post load to comments.
23 Responses
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SNATCH COMPLEX: Technique work
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00… 45#
Set #2, on the 1:00… 47#
Set #3, on the 2:00… 50#
Set #4 on the 3:00 45#
Set #5 on the 4:00 47#
Set #6 on the 5:00 50#
Repeat on min 7-8-9-10-11-12OVERHEAD SQUAT
5 Sets, building to a “Heavy”: making it challenging and focus on technique
Pausing Overhead Squat + Overhead Squat
75-85-95-105(f)-105“DENIM”
AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)
3RDS RxAccessory work:
FPP Day 4: 5,4,4,3,2
strict pull-ups
100 v-ups (at home)-
SNATCH COMPLEX: Technique work
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00 -95lbs
Set #2, on the 1:00- 115lbs
Set #3, on the 2:00- 135lbs
Set #4 on the 3:00- 95lbs
Set #5 on the 4:00- 115lbs
Set #6 on the 5:00- 135lbs
Repeat on min 7-8-9-10-11-12One OHS with a 2 second pause + 1 OHS
135, 155, 175, 195, 215AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)
4 rounds Rx
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Squat Cleans: 3 @ 155# / 6 @ 165#
MU: mixed bag of a MU attempt or 3 transitions, 1 MU and another attempt, I think I got 2 once. All over the map this morning.
Squat cleans: 155×2, 165×8
MU: 26 total (3- 2/1- 2/1- 1/1/1- 1/1/1- 1/1/1 -1/1- 1/1- 1/1- 1/1)
Squat cleans: 5 at 83#, 5 at 88#
On the odd minutes, 5 ring rows/5 dips on the box
Evens: 2 cleans at 110# across
Odds: 1 strict MU + 2 pull/transition/dip on the low rings
Squat cleans @ 125# across (legs are beat)
Scaled MU w/ 3 strict pull-ups (1 thin red band) & 3 ring dips
Monday Scaled
on the minute for 20 minutes
even: 3 Frankenstein Front Squats @185lb
odds: 3 strict pull ups and 3 strict dips on GHD handles (3030 tempo)
then
10 min EMOM
2 Clean Pulls @ 245lb
Cleans 83# across
Transition muscle ups using rings
Cleans @ 95#
Muscle up scale town: 3 almost horizontal ring rows and 3 dips from box
105 across
Cleans @ 165#
MU transitions
I suppose it’s about time I get back to learning how to do ring muscle-ups…
SNATCH COMPLEX: Technique work
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00… 45#
Set #2, on the 1:00… 47#
Set #3, on the 2:00… 50#
Set #4 on the 3:00 45#
Set #5 on the 4:00 47#
Set #6 on the 5:00 50#
Repeat on min 7-8-9-10-11-12
OVERHEAD SQUAT
5 Sets, building to a “Heavy”: making it challenging and focus on technique
Pausing Overhead Squat + Overhead Squat
75-85-95-105(f)-105
“DENIM”
AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)
3RDS Rx
Accessory work:
FPP Day 4: 5,4,4,3,2
strict pull-ups
100 v-ups (at home)
SNATCH COMPLEX: Technique work
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00 -95lbs
Set #2, on the 1:00- 115lbs
Set #3, on the 2:00- 135lbs
Set #4 on the 3:00- 95lbs
Set #5 on the 4:00- 115lbs
Set #6 on the 5:00- 135lbs
Repeat on min 7-8-9-10-11-12
One OHS with a 2 second pause + 1 OHS
135, 155, 175, 195, 215
AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)
4 rounds Rx
Even mins: Cleans @125
First pain- free cleans in around 2 months.
Odd mins: 1 or 2 Bar MU attempts and got one (total)!
Did an unknown amount of sit-ups with Katie post WOD
LOVED THE MUSCLE UP!!!
Cleans: 165
2 pull-ups + 2 dips.
Squat cleans 5 @85# and 5 @95#
Transition muscle ups using rings
WOD:
3 butterfly pull ups + 3 ring dips (no band!)
135# cleans
5k row
50 push ups (20+15+15)
185 and ring mu
95#, 3 pull ups and 3 thin red dips
125#, 3 pullups/3 dips on GHD
145 and 2 bar muscle ups for most rounds
115# and 3 bar muscle ups except for last two rounds.
PR- first time ever getting a bar muscle up, btw !! Gracias a Alejandro por la instruccion !
10min assbike warmup
20mins mob
20min eomom 245pc,3mu