Sat 1-17-15

A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

B.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

Every 2 minutes, for 30 minutes (15 sets):
Heavy Sled Push (30-45 second effort)
5-8 Strict Handstand Push-Ups (add deficit to make more challenging)
1 Legless Rope Climb

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2 thoughts on “Sat 1-17-15

  1. A.
    MU/DL – 36 reps (3)/26 reps (2 + 2)
    PC/C2B – 31 reps (2 + 7)/31 reps (2 + 7)
    FS/PU – 41 reps (3 + 5)/40 reps (3 + 4)
    PS/DU – 73 reps (3+ 1)/72 reps (3)

    B. Done in as leisurely manner as possible to still be considered the same workout session
    8 & 15 x 3

  2. A.
    MU/DL – 19 (1+7) / 15 (1+3). First set of MU unbroken on each set, still being cautious with the shoulder so didn’t push it if the pull wasn’t perfect
    PC/C2B – 27 (2+3) / 21 (1+9)
    FS/T2B – 35 (2+11) / 31 (2+7)
    PS/DU – 62 (2 + 10) / 72 (3)

    B. 10 / 15 across. Also added in a 100m farmer’s carry after each set since grip was the limiting factor today on the MU, CTB, and T2B and tomorrow is a rest day.

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