Tues 2-10-15

Workout of the Day

A.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

B.
For time:
21 Muscle-Ups
15 Snatches (165/110 lbs – power snatch is fine)
9 Strict Handstand Push-Ups to Deficit (8″/4″)

TIME CAP: 9 Minutes
If you cannot complete this rep scheme in under 9 minutes, please scale the movements or the loads. This workout is intended to be fast and furious, with some of the best athletes in the world potentially completing it without breaking up the reps. If you need a few breaks, that’s ok, but if you think you’ll spend more than 5 minutes on muscle-ups, scale down the reps to something that can be done in closer to 3 minutes. Make similar adjustments, if necessary, to the snatches and handstand push-ups.

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement. If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…

D.
Three sets of:
Single-Arm DB Row x 8 reps each arm @ 2111
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

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3 thoughts on “Tues 2-10-15

  1. A. 155-165-175-175-185(F) … felt better with incr weight, up until missing the last rep
    B. 6:50 Rx HSPU were really resty, but necessary.
    C
    212-8-20-15
    205-8-20-14
    207-8-20-14
    207-7-20-14
    210-8-20-14
    198-7-19-14
    206-7-20-15
    213-8-23-16

  2. A. DNC (Shoulder)
    B. Went 12 – 95# – 9 from floor in 5:08. Felt really good about the MU’s (4/2/2/2/2)
    C.
    210-6-17-12
    200-4-17-10
    190 (monitor turned off as I was starting) – 4-17-9
    200-4-17-9
    198-3-17-8
    200-3-16 (foot hit box twice…) – 10
    203-3-18-10
    199-3-19-8
    D. Done

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