2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec
2-4 skin the cat (strict as possible)
35-50 sec arch hold
16-24 sec/leg - hold bottom of pistol
5/leg kb romanian deadlift
+
10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)- False Grip! Make sure you are doing it right!
A1. Wtd. pull up; 1 rep tough- control negative x5; rest 45-60 sec 5#/7.5 for the rest of the sets- no failures
A2. Wtd. negative pull up- negative only; 2 rep tough x5; rest 45-60 sec 7.5# for all
A3. ARMAP kipping pull ups x5; rest 2-3 min 6/6/10/9/13 (grip was an issue here--playing around with how to regrip)
B. hang power clean- build to a tough double in 12 min 145# (failed second rep of 155#)
+
25 sec Prowler- heavier than last week 110#
5 squat jumps
rest 2:30-3:00 min
x4-5
Showing posts with label MU progression. Show all posts
Showing posts with label MU progression. Show all posts
Wednesday, September 2, 2015
Wednesday, October 8, 2014
october 8, 2014
A.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)
C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.
D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**
The blog recommended that if you're bad at handstand push ups to substitute the 400 and 200s with 200 and 100s. I did all at 2 ab mats and broke once in each set. Finished in 9:58.
Monday, September 29, 2014
september 29, 2014
She
A1. PC x 1/FS x 8; rest 20sec 85, 95, 105, didn't push it today
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 bar MU, all sets in 2's except last set; green band
B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins 6 minutes, 3-4 t2b; thrusters felt awesome, t2b uncoordinated
+
3mins max wall balls 20/14# 10/9′ target 65
2mins max box jump sd 24/20″ 51
1min max burpees 21
Muscle Up Progression
3 x 5 ring pull ups
2 x 20 arch to hollow
3 :30 on/:30 off box shoulder stretch
3 x 10 pvc pipe raises
3 x 30' inch worm to hollow
By the by, I'm switching programs tomorrow from OPT She to Invictus Competition. She was preparing me for Regionals, and I'm two years from needing that programming. I'm hoping that Competition is more Open-oriented. I'll still be doing the MU progression.
A1. PC x 1/FS x 8; rest 20sec 85, 95, 105, didn't push it today
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 bar MU, all sets in 2's except last set; green band
B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins 6 minutes, 3-4 t2b; thrusters felt awesome, t2b uncoordinated
+
3mins max wall balls 20/14# 10/9′ target 65
2mins max box jump sd 24/20″ 51
1min max burpees 21
Muscle Up Progression
3 x 5 ring pull ups
2 x 20 arch to hollow
3 :30 on/:30 off box shoulder stretch
3 x 10 pvc pipe raises
3 x 30' inch worm to hollow
By the by, I'm switching programs tomorrow from OPT She to Invictus Competition. She was preparing me for Regionals, and I'm two years from needing that programming. I'm hoping that Competition is more Open-oriented. I'll still be doing the MU progression.
Tuesday, September 23, 2014
september 23, 2014
She
A. 8 sets – every 2 min – Jerk x 1 (build from 60-85%) 95, 105, 115, 125 - Had to stop at 125, the pain in my shoulder was unreal. Power jerked all of these with a narrow grip, couldn't split.
B. HPC + Hang clean (from blocks, bar at above knee) – build to a heavy set (6-8 sets) 95, 115, 125, 135, 145, 155 - Failed at the power clean. Caught 165 at basically parallel, so I didn't count it and just terminated the set
C. Emom 16 min -
Min 1 – Amrap HSPU in 30 sec 5 every time at 2 ab mats
Min 2 – Tng PS x 5 55#, shoulders already shitty, didn't want to push it
Min 3 – 10 TTB Holy shit hands hurt, made this 10 v-ups instead
Min 4 – AD 20 sec HARD
+
3 rounds for time:
1 PC into 10 Tng push press (want unbroken, adjust weight accordingly) 55, and shoulders were still screaming. Just not a good shoulder day.
10 burpee box jump over 20 inches
100m double KB front rack carry AHAP 26# and only went 50 m. Shoulders again.
MU Progression, day 2.
A. 8 sets – every 2 min – Jerk x 1 (build from 60-85%) 95, 105, 115, 125 - Had to stop at 125, the pain in my shoulder was unreal. Power jerked all of these with a narrow grip, couldn't split.
B. HPC + Hang clean (from blocks, bar at above knee) – build to a heavy set (6-8 sets) 95, 115, 125, 135, 145, 155 - Failed at the power clean. Caught 165 at basically parallel, so I didn't count it and just terminated the set
C. Emom 16 min -
Min 1 – Amrap HSPU in 30 sec 5 every time at 2 ab mats
Min 2 – Tng PS x 5 55#, shoulders already shitty, didn't want to push it
Min 3 – 10 TTB Holy shit hands hurt, made this 10 v-ups instead
Min 4 – AD 20 sec HARD
+
3 rounds for time:
1 PC into 10 Tng push press (want unbroken, adjust weight accordingly) 55, and shoulders were still screaming. Just not a good shoulder day.
10 burpee box jump over 20 inches
100m double KB front rack carry AHAP 26# and only went 50 m. Shoulders again.
MU Progression, day 2.
3 x 10 ring pull ups (5, 3, 2) (3, 2, 2, 2, 1) (3, 4, 3)
2 x 15 arch to hollow (15) (8, 7)
3 x :30 on :30 off hollow hold hands and feet
3 x 6 arch to hollow med ball
3 x 6 arch to hollow bar
Monday, September 22, 2014
september 21, 2014
Began MU progression
3 x 10 pull ups on rings
2 x 15 arch to hollow swing on rings
hamstring stretches (pike seated, toe touch, box hamstring)
hollow hold :30/:30 x 3
hollow rock tabata :20/:10 x 8
Oly
Snatch 3 x 3, 2 x 2, 3 x 1 built to 74%
Clean and Jerk 2 x 3, 2 x 2, 3 x 1 built to 74%
3 x 10 pull ups on rings
2 x 15 arch to hollow swing on rings
hamstring stretches (pike seated, toe touch, box hamstring)
hollow hold :30/:30 x 3
hollow rock tabata :20/:10 x 8
Oly
Snatch 3 x 3, 2 x 2, 3 x 1 built to 74%
Clean and Jerk 2 x 3, 2 x 2, 3 x 1 built to 74%
Subscribe to:
Posts (Atom)