Tues 1-13-15

Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

If weather doesn’t permit you to run outside, perform a 40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.

Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed


2 thoughts on “Tues 1-13-15

  1. Modified for shoulder – no fast movements today or tomorrow

    A. 8 Russian Dips (feeling much better, still scaled down from dip to upper arm support) / 45s (up from 30s) / 30s each round
    B. OTM x 10 sets: 2 purple band strict MU turnovers, these started to feel really good
    C. OTM x 10 Sets: 3 Strict False Grip C2Rings pullups for speed
    D. 3 sets: 5 Chinese Rows (60#) per arm / 8 Ring Dips @ tempo / 8 strict T2B w/ 3 second negative

  2. A. 5/5 on Russian dip sets. 60 sec all HS holds. L-sits were 30s(PR), 20/10. 10/8/6/6. My L sits suck.

    B. 160-160-165(f)-165-165-165-165-165-170-170(f)-170-170-170-170 (did 2 extra minutes to make up for my silly failed reps.)

    C. 2:10-2:18-2:31-2:40-2:56-2:46-2:49-2:51-2:48-2:48 (first 4 sets RX, Last 6 I missed the 4th MU. Got the turnover, but couldn’t get out of the dip. Regardless, this is still the best MUs have ever gone in a metcon for me. Huge improvement.)

    D. Rows @ 145-145-165-165.
    8 reps on all tempo dips, but had to break up sets.

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