Monthly Archives: December 2017

Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….

Take 15 minutes and work on muscle up progressions

Then EMOM for 20 minutes (10 rounds of each) do the following.  Break as needed to get full range of motion.

  • Even minute – 5 x Strict Bar Pullups
  • Odd minute – 5 x Strict Ring Dips

Then EMOM for 5 minutes

  • 8 x Russian Twists @ 16kg (over and back is one rep)

Then EMOM for 5 minutes

  • 10 x Knee Tucks

Results:  Really lost strength on the false grip.  It was the key to getting a muscle up.  Ring Dips went well.

Back Squats and Pullups then Row, Thrusters, Burpees

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Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.

Hanging Power Cleans then a Power Clean Ladder with DUs, KBS and T2B

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Every 2 minutes for 10 minutes, increasing weight per round

  • 5 x Hanging Power Cleans

Then with the final weight from the last round, for time

  • 20 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 15 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 10 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 5 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar

Results:  Hanging Cleans 65-80-95-105-115lbs/52kg.  Power Cleans @ 115lbs, 14:27.

Week in Review for Dec 18 to Dec 24, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Deadlifts Task
Tuesday – – –
Wednesday – – –
Thursday WG Strict Press
Side Plank		 Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday GW TRX Pushups
Single Leg Deadlifts
Pullups		 Time
Tuesday – – –
Wednesday M Run Task
Thursday GMW Burpees
Dips		 EMOM
Friday – – –
Saturday – – –
Sunday – – –

Strict Press and Planks then Burpees and Dips

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Based on the CF Invictus WOD from December 14.

Four rounds of

  • 4-6 x Strict Press @ 110lbs/50kg
  • Rest 30 seconds
  • 45 Second Side Plank each Side
  • Rest 30 Seconds

Then five sets for max reps of Dips…

Complete in 60 seconds:

  • 15 x Burpees
  • Max reps Unbroken Dips

Rest 60 seconds between sets.

Then not for time

Results:  First part was good, kept to 6 reps except the last round when only did 5.  Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).