Tues 1-27-15

Workout of the Day
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 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 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)

Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips


One thought on “Tues 1-27-15

  1. A) 7-7-7 Everything here felt great
    B) Felt great warming up….then it all went to shit. 205 was 90%, but I didn’t hit a single snatch over 200# today. Got 205 and 215 overhead, but just couldn’t stick the landing…..very frustrating
    C) Um….wow
    c1 – 4:34, felt great. Plenty of rest
    c2 – 15:47….S2OH wore me down, did a great job of dropping under and not using my shoulders to press it up
    c3 – 23:40 Actually made some time up here….tired, but able to keep moving at a good pace
    c4 – finished in 33:57. Burpees and dips took a looooooonnngg time.

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