Hatch Squats will be Tuesday/Saturday this week.
FOR CLASS -- Ask coaches if you can scale reps up for Pistols inside the workout.
Extra Work:
Wk2D1 -
1) BS/OHS/FRWL
10@60%
8@65%
6@70%
6@75%
6@80%
2a) FS/FS/Belted Squats
5@60%
5@70%
5@75%
5@75%
2b) After each set complete 7 muscle-ups. Rest as needed before the squats, but aim to perform the muscle-ups quickly after the squats.
If no muscle-ups complete:
3 Transitions + 5 Dips after each set.
**If not able to do squats today re-test your 30 MU for time**
Extra Extra Work:
ReplyDeleteWatch the Cleveland Lebronaliers at 9pm on ABC tonight.
Super Duper Extra Work:
Get your John Sansbury required 8 hours of sleep post game to build those T levels.
See you on Thursday!!!
YES! Eat some steak, eggs, and/or avocado as well. T-Levels through the roof.
DeleteCan't wait to workout with you Thursday @5:30AM and Saturday Skulls+Championship Sunday.
LETS GO D!
Is this true JSans or merely a tease?
Delete530a Thursday?!?!
Yes the t-level info is true #science
DeleteOHS: made all sets but that last set was special! My 6th at 80% (180#) was the shakiest squat ever!!! It possibly was the 200 pistols I did prior?
ReplyDeleteFS: felt heavy but ok.
MU: like 4-6 each time ub. Really wanted to always get 7 :( Just tired.
CSansBrother and I squatted yesterday so I skipped the squats today - my wrists are happy! I hit all my numbers yesterday, OHS are spicy.
ReplyDeleteHe and I did 30 muscle ups for time today: 5:30 was my time - happy with that since it was my first time.
We did 30 SHSPU about 3 minutes after our MU. That was spicy.
Great to be back to the gym today! Did BS and FS. Last set of each was pretty tough.
ReplyDeleteWhy is everything so spicy? Is that good or bad? I prefer hot sauce on my Brussels sprouts, broccoli, bell peppers, sweet potatoes, white rice, and chicken (just my post workout meal--not a big deal).
ReplyDeleteFront Squats before class--I'm doing that instead of OH SQTs (weak ass L Shoulder) and Lunges as second part---DON'T WORRY GUYS, I ASKED THE TEACHER/COACH/CAPTAIN IF I COULD DO THIS AND HE SAID YES.
Class--WOD 10:03--did not add extra pistols but did have the pleasure of using a 30# ball--no dropping those guys. I used the glass quite a bit on my shots today. Also worked on my mental toughness/ankle stability as I was being drilled by EMILY VAN ECHO all day...H2H way tougher than I thought they'd be.
Lunges and MU's after--225 for 10 lunges and MU's went 5/2, 5/2, 7, 7--was working on the Jenny Borda approved lock-out at the top--tried to force people to watch me and make sure I was doing this--JUST LOOK AT ME DAMMIT.
Lots of Shoulder work and mobility to finish--I don't like it, I love it.
#AllCaps
Delete#Passion
#Spice
#Franks
You're so vainnnnnnnnn I bet you think this post is about you....don't you....don't you.
Deletehttps://www.youtube.com/watch?v=j13oJajXx0M
Deleteyea we get it. Is that you in the video?
DeleteToday was both unique and fun. It always takes me a while to get going with pistols, but eventually they went swell. Used 20# WB over the rig and did 16 pistols each round. It was tiring.
ReplyDeleteDropped my OHS weights by 10# and didn't fail any today. Wasn't pretty, but I'll take it. FS felt very heavy, but despite that, MUs felt pretty good. Littlest kept yelling at me to do bigger sets. I got 6 at one point.
By the by - we dominated kickball tonight. A shut out in fact. I had 2 runs, 2 ribbies, and nothing dropped in right field.
#NotOnMyWatch
I hear they put the best players in Right Field...Can we get some kicking stats? 3-4 with a triple or something?
Delete#dominatingtheblog
Really wanted to get in and get on the squat cycle with a good warm-up. Starting light as I am now a light weight athlete.
ReplyDeleteOHS (off 265) - (30lbs off)
10 @ 160
8 @ 170
6 @ 185
6 @ 200
6 @ 205
1 @ 215
FS - Off 355 (50lbs off)
5 @ 215
5 @ 245
5 @ 260 x 2
MUs are easy when you're like 205 -- 7, 7, 6 (False grip low rings for fun), 7. Back/hips were a touch off after squats - but this is the first time I've been significantly below parallel since the Open - so pretty positive about it.
Featherweight
DeleteHit he OHS today and went a little lighter than my max because I cannot handle the heat.
ReplyDeleteOHS off 285 (15lBS Off max)
10@ 170
8@185
6@200
6@215
6 @ 230 ( This was total reps. Failed twice on two and then hit a set of four and failed on 5.)
Did all these reps while singing the song "I'll Make a Man Out of You" from Mulan.
https://www.youtube.com/watch?v=ZSS5dEeMX64
FS: Off 355
5@215
5@255
5@265 x2
MUs were all unbroken. Felt solid.
Did 45 strict HSPUs after. Decided I needed to complete 50 strict today so I did 5 more at home.
Love being back at squatting
Wall balls over the rig are my new arch enemy. I no repped at a close to 1:1 ratio. Definitely helped me with my mental toughness.
ReplyDeleteDoing squats after this was, to quote Maria, spicy. Bar felt so heavy. Did 10x160, 8x170, 6x185, 6x195, 6x205 for my BS.
For my FS I did 5x135, 5x160, 5x170, 5x170. Muscle ups actually got better as I went. I got 3/7 attempts in my first set, 4/7 in second and 7/7 in last two sets. I did all of them as singles.
Excited that EVE is back! We missed you!
Real fun class WOD today. It's been forever since I've done some pistols. Glad to see that I'm just as bad at them as I remember. The wall passes were great. First round was comical and defiantly made it obvious I was a former soccer player....
ReplyDeleteFinished in 10 something - can't remember exact time
Did hatch after. Hit all reps. A bit more difficult after all the pistols but the back squat felt good. Front squat needs some work. Back continues to round in heavier sets. Need to work on some more core or something. Did extra ring dips instead of muscle ups. Shoulder felt good, gonna try and start testing muscle ups more next week
Class was real fun today. Dirty south bar was blocking my shots all day. As John said, the h2h swings snuck up on me. Finished in 12:31. Pistols were pretty easy. Once my right knee gets warm I can fly right through them.
ReplyDeleteI started warming up for my OHS but bicep was getting pulled by an overly tight pec. Not to mention my hands started to bleed a bit from ripping during c2b on Sunday. Decided to pack it up and mobilize at home.
Class was real fun today. Dirty south bar was blocking my shots all day. As John said, the h2h swings snuck up on me. Finished in 12:31. Pistols were pretty easy. Once my right knee gets warm I can fly right through them.
ReplyDeleteI started warming up for my OHS but bicep was getting pulled by an overly tight pec. Not to mention my hands started to bleed a bit from ripping during c2b on Sunday. Decided to pack it up and mobilize at home.
Class was real fun today. Dirty south bar was blocking my shots all day. As John said, the h2h swings snuck up on me. Finished in 12:31. Pistols were pretty easy. Once my right knee gets warm I can fly right through them.
ReplyDeleteI started warming up for my OHS but bicep was getting pulled by an overly tight pec. Not to mention my hands started to bleed a bit from ripping during c2b on Sunday. Decided to pack it up and mobilize at home.
Dru we heard you the first time. Wod was sub 925 #30lb ball (h2h smoked my back) as I write on this blog a day late MY ENTIRE POSTERIOR is lit up from pistols/h2h. Did not do squats - saving for Thursday.
ReplyDelete