Tues 1-20-15

Workout of the Day

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 GHD Sit-Ups

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3 thoughts on “Tues 1-20-15

  1. Roughest training day in a while – yesterday beat me up worse than I thought.

    A. Completed, MU’s scaled to banded strict transitions.
    B. DNA – got to 175 and shoulder started spazzing.
    C. 3:37- 4something – two rounds at 5:58. Shut it down.
    D. Done.

  2. A.
    MU: 5-4-5
    DU: 30-40-40
    L-Sit: 30s across
    B. 185: fails on 2, 3, 11. Felt good by the end. R Shoulder just not happy
    C1 – 2:57
    C2 – 3:10
    C3 – 5:56 (L glute sucks)
    C4 – 3:30
    D. Check

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