3 sets not for time
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring pull ups 1,1,1/2,1/2,fail on 3rd
3-5 ring dips 3/3/3 all with a red band, can't do these unassisted
14 hollow to arch swing on rings having a hard time holding onto the rings
A. Build to 1rm strict press 90 (2 failures at 95, 1 failure at 93)
B. Strict press 31x2 at 75% A for 3 sets of 2 reps (67.5) 67- done
C1. 100m farmers carry 70#/h; rest 30-45 sec had to rest at 50m, 15 sec
C2. Russian KB swings 30 at 53#; rest 30-45 sec 2 sets of 15
C3. Seated Arnold press 10-10-10; rest 90 sec 15# no breaks
D. FS hands and head tripod practice 5-8 min
E. AMRAP HSPU 1 set 0
+
10 min AMRAP @ 80%
200m run
10 wall balls 14# to 10' UB
2 strict pull ups singles
4+1 I went a little too fast
Showing posts with label ring dips. Show all posts
Showing posts with label ring dips. Show all posts
Thursday, August 13, 2015
Wednesday, January 28, 2015
january 28, 2015
Workout of the Day
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) 7/7/7 with 25# on the ring thing
Unbroken Double-Unders x 50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) 50/50/16, 38, threw rope in fit
L-Sit x 40-50 seconds (accumulate time if necessary) 40/40/x
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% 103 only one miss, but made it up immediately
C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) 75#
20 Toes to Bar
6:00
When the clock reaches 8:00, complete the following…
C2.
Row 500 Meters
15/10 Muscle-Ups 10 on the ring thing, no weight added
30 Shoulder to Overhead (155/105 lbs)
7:45 (15:45 total)
When the clock reaches 16:00 (17:00), complete the following…
C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups Did max effort till the 8 min was up... only got 1 on 1 ab mat.
When the clock reaches 24:00 (26:00--1 min rest), complete the following…
C4.
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips On the ring thing, no added weight
14:41 (40:41)
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) 7/7/7 with 25# on the ring thing
Unbroken Double-Unders x 50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) 50/50/16, 38, threw rope in fit
L-Sit x 40-50 seconds (accumulate time if necessary) 40/40/x
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% 103 only one miss, but made it up immediately
C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) 75#
20 Toes to Bar
6:00
When the clock reaches 8:00, complete the following…
C2.
Row 500 Meters
15/10 Muscle-Ups 10 on the ring thing, no weight added
30 Shoulder to Overhead (155/105 lbs)
7:45 (15:45 total)
When the clock reaches 16:00 (17:00), complete the following…
C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups Did max effort till the 8 min was up... only got 1 on 1 ab mat.
When the clock reaches 24:00 (26:00--1 min rest), complete the following…
C4.
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips On the ring thing, no added weight
14:41 (40:41)
Saturday, November 8, 2014
november 8, 2014 (whole30)
Workout of the Day (this was programmed for Nov 7, but since I rested I just made it up the next day)
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 144; videoed these. I struggle here at heavy weight on the jerk, the main take away is that I need to punch my head through faster.
B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1 Reduced the weight to 85 to legitimately test muscle endurance like I think it was meant for. I didn't write down the numbers, but I got between 12 and 13 each set.
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)
C.
For time:
Row 500 Meters
10 Muscle-Ups Ring thing, strict
Run 400 Meters
20 Strict Handstand Push-Ups seated DB press, 25#
100 Double-Unders
40 Ring Dips tricep push ups, no hand release
D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 No weight, wanted to focus on the precision of the movement
Rest as needed
Bat Wings x 5 reps @ 1515 Didn't do this because of all of the scap stuff I've been doing. Probably should still do it though, mental slap on the wrist.
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 144; videoed these. I struggle here at heavy weight on the jerk, the main take away is that I need to punch my head through faster.
B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1 Reduced the weight to 85 to legitimately test muscle endurance like I think it was meant for. I didn't write down the numbers, but I got between 12 and 13 each set.
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)
C.
For time:
Row 500 Meters
10 Muscle-Ups Ring thing, strict
Run 400 Meters
20 Strict Handstand Push-Ups seated DB press, 25#
100 Double-Unders
40 Ring Dips tricep push ups, no hand release
D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 No weight, wanted to focus on the precision of the movement
Rest as needed
Bat Wings x 5 reps @ 1515 Didn't do this because of all of the scap stuff I've been doing. Probably should still do it though, mental slap on the wrist.
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.
Friday, October 31, 2014
october 31, 2014
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.
Wednesday, October 1, 2014
october 1, 2014
AM: 4 mile run, 39:46
PM: Invictus Competition
A.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
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 (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
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 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.
C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.
D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
24:23; did the pushups with toes on a box, ring dips 4 no band, finished the set of 21 with 1 red band, then did the rest with 2 red. Those were my weakest by far. Overall happy with the strict, that will be a good way to strengthen myself. Need to add tricep work.
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