H2H Swings change to Alternating DB Snatch - 65/45
Try TGU W/ DB
Extra Work:
Cardio -
E3MOM30 (10 Rounds):
25 Burpee Touch Jumps
8 Squat Snatches (135/95)
*Rest Remaining Time in the 3 minutes - Keep track of round times & Post*
Strength -
EMOM14:
- 2 Push Press -
Begin at 65% of PP 1RM and go up every round.
then...
5 Rounds of:
a) 6 Weighted Glute Ham raises
b) 6 Weighted GHD Sit-Ups
c) 20s GHD Hollow Holds w/ 25lb DB held overhead
Gymnastics -
Muscle-Up Crew - Complete:
EMOM10:
3 Linked MUs - Goal is to be as fast as possible, try to work on pulling to the top of the dip if possible, if not work on dipping and dropping quickly. Afterwards complete 2 rounds of the non-MU Work.
3 Linked MUs - Goal is to be as fast as possible, try to work on pulling to the top of the dip if possible, if not work on dipping and dropping quickly. Afterwards complete 2 rounds of the non-MU Work.
Non-Muscle-Up Crew Complete:
4 Rounds:
4 Rounds:
a) 3 Weighted Chest-to-Ring Rows (place a plate on your belly/chest) - Heavier than last week.
b) 3 MU Transitions (work to a red or purple) - Lower then last week.
c) 5 Weighted Ring Dips (MUST be 5 in a row!)
d) 5 Kipping Hips-to-Rings -- Beginning the work on the kip on the rings. Establish a strong hollow/superman position, and kip powerfully trying to get your hips to pop to the rings.
Squats - 275/295/315/335
ReplyDeleteWod - 3 rounds + 22 reps (65# DB for Snatches/55# for TGU)
Extra work - MU not exactly done EMOM style but worked several triples until dropped to doubles. working on catching in a solid position and not rushing out of it so i can do a kipping ring dip plus working on dropping from the top. Its a process.
Proud of all our new 5:30am recruits. #BCOD
Squats felt great! 140/155/170/185
ReplyDeleteDid the WOD with a blue KB... Sorry I didn't realize the blog said dumbell til after! I think I got 4 rounds +20
Did the gymnastics extra work.... I only completed 4 rounds... My pecs felt like they were going to rip off on the dips with 10lb plate
Class :
ReplyDelete125/140/155/175 front squats. Did break last set 5-3 because my core felt like goo and I was scared
Amrap: 3+8 I believe. Db snatches lit up my back and hammy so I moved a lot slower than I should have :-/
Cardio. This was unpleasant and I did poorly. I made 25 burpee touch jumps each min. Always stopped with about 5 sec left to get back to burpees. Snatches went: 2/2/3/0/3/2/0/8 but finished 1:12 over time. From mid back to heels felt fairly terrible. Definitely breathing hard but I think body aches slowed me down more than breathing.
Did BS
ReplyDeleteWOD 3+2
Push press: new 2RM (225, 15#PR)
Strong like Bull!
DeleteBack squats were fun. Did 160/170/185/200.
ReplyDeleteFor the workout I used the 45 DB for the snatches but 35 for the TGU. I was surprised by how different those are with a DB! Took me a second to figure those out. I got 3+14.
Did the gymnastics work with EVE after.
1) for the chest to ring rows, I used a 15lb plate this week
2) used red band for MU transitions (tried purple and it wasn't pretty)
3) did ring dips with 2.5#, all unbroken sets
4) kipping hip to rings were good practice. Jeff gave me the advice to focus on keeping body tight (shocker, I never get that advice! :) ) and that helped a lot. My last 3 sets were much better! Work in progress for sure.
Did some front rack step ups with C.Sans
ReplyDelete4x8 135,155,175,195-Trying to go easy on the back after last week
WOD:4+12 back got a bit tight halfway through. Upset I slowed down as much as I did. Should have pushed into the 5s for sure. Fun WOD regardless
MU Work- MUs felt good, was getting plenty of kip, Need to work on finishing fully extended.
Ring Rows w/ 45 plate
Red band for transitions
Ring dips w/ 62
Back is feeling ok. Might supplement some stuff tomorrow.
Back squats felt easy. Did 110, 120, 125, 135.
ReplyDeleteFor the workout I used the 45 DB for the snatches but 35 for the TGU. I Got 3 + 17
Did the gymnastics work with Sunshine.
1) for the chest to ring rows we used a 15lb plate
2) started with purple for the transitions but had a hard time so switched to red
3) did ring dips without weight to practice doing them unbroken. Got first 2 sets unbroken then had to do 3 and 2
4) kipping hip to rings were something new. Felt like they went pretty well. Definitely something good to work on.
Push press before class was good, need to work on the depth of my dip.
ReplyDeleteSquats 255, 275,295, 315 only 6 reps at 315
Workout 4 + 7
Squats 245/265/285/305
ReplyDeleteWOD 3+2 TGU -was dragging ass today-R shoulder likes TGU, L DOES NOT
gymnastic work after-hit all 3 MU every minute-still working on not hanging out at the top-felt better. 2 rounds of work after-30# vest for rows and dips
Push press worked up to 200 and failed around 10th minute.
Worked up to 205# for BS with Ria.
ReplyDeleteWOD was spicy - had more trouble with the TGUs than I anticipated. 4 and change.
MU work went ok. Worked on fast transition between reps, but rings were still flying all over the place. Did not keep it to 3 each minute. 'Twas more like 92 seconds.
Then did some weighted dips and rows. They are hard.
Squats done at 160, 175, 195, 205# with K$
ReplyDeleteWOD was good - Used a 45# DB and got 4+17 (K$ got 4+22, don't let her fool you! - I tried to keep up with her!) - My year end goal is to have shoulders like boulders, so I liked this one!
#TeamStrength for extra work:
-Push Presses were rough after the WOD and after Sunday and Monday's OHS - I worked up to 135#
-I love the GHD machine now. I used the 5# plate for 2x and 10# plate for 3x of the ham raises. I used the 25# dumbbell for sit-ups and hollow hold.
Squats done 275, 295, 320, 345 without oly shoes or knee sleeves and belt on 345
ReplyDeleteWOD Not sure rounds or reps used 65# DB for it
Gymnastics: Saturday skulls made me wanna work on MU
Made it through all 10 rounds with 3 unbroken pretty well. Need some new gloves they are shredded now.
Did step ups will Will which felt good. Going to hammer away at a lot of single leg strength next 3/4 weeks. Workout did 3 rounds at 5:54 mark and pulled off due to back flair and hip issues on TGU. Did 5 rounds on MU, hip bugged again but getting to full lock on MU is something I need to work on. Trying to train smart.
ReplyDelete