Monthly Archives: May 2021

Muscle Ups then Row

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Take 20 minutes and work on Bar Muscle Ups.

  • Strict Pullups (Body Weight and Weighted)
  • Chest to Bar Pullups
  • Muscle Ups
  • Deep Bar Dips

Then 3 rounds

  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 4k (try to keep each 1k split at the same pace throughout)

Results: Took some time but got some nice symetric muscle ups. Row in 17:04.

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Rogue Fitness Pump and Row Challenge then Something New

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The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes

  • Row 2k
  • Rest exactly 2 minutes
  • Max Reps Bench Press @ Bodyweight

Score is 2k time minus 10 seconds for every Bench Press Weight.

Rest 3 minutes the every 3 minutes for 9 minutes

  • Half reps from above x Bench Press @ Bodyweight

Then 3 sets of

Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.