Monthly Archives: June 2016

Muscle Up Work plus Sumo Deadlift Highpulls and Plyo Pushups

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Work on Muscle Up Progressions.  Do 5 rounds of each

  • 5 x Reverse Ring Rows with False Grip
  • 3 x False Grip Hang to Pullup
  • 3-5 x Ring Kipps

Then do a repeat of the Jan 29, 2015 workout.  For time complete the following while EMOM doing 3 Burpees:

  • 25 x Sumo Deadlift Highpull (used 32kg kettlebell)
  • 10 x Plyo Pushups
  • 20 x SDLHP
  • 15 x Plyo Pushups
  • 15 x SDLHP
  • 20 x Plyo Pushups
  • 10 x SDLHP
  • 25 x Plyo Pushups

Results:  Learned that my ring kipps were too weak so really tried to get a good swing going.  Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition.   For the AMRAP, completed in 10 minutes exactly.

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.

 

Week in Review – 6.6.2016 to 12.6.2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – Olympic Lifting Class
(Snatches and Jerks)		 –
Thursday – – –
Friday WG Bench Press
Pushups		 EMOM
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday WM Kettlebell Swings
Deadlifts		 Task
Tuesday M  Bike Task
Wednesday – – –
Thursday M Run
Lunges
Box Jumps		 Task
Friday MG Row
Thrusters
Toes to Bar		 Time
Saturday WG HSPU
Pullups
Squat Cleans		 Task
Sunday – – –

SRCF Workout from 11. June 2016

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Did this WOD yesterday… For time do 15 rounds of:

  • 2 x Squat Cleans
  • 3 x L-Sit Pullups
  • 4 x Strict Handstand Pushups

Results:  I used 125lbs for the squat cleans and finished in 25:39. For the cleans did singles from the beginning. For the HSPU started with unbroked sets but by the end I was doing singles of them as well.