Sunday, March 10, 2013

19.1

My wife is cool, but...she got me sick. Being sick is not cool. I am sicker than Mad Madam Mim from Sword in the Stone. I look like this. That is all.



Oly Strength
1. Snatch  3 @ 60%, 3 @ 65%, 3 x 4 @ 70%
2. Snatch Pull  4 x 3 @ 105%
3. Straight Legged Dead Lift  3 x 5 @ 60% Back Squat 1RM

Squat Strength
        Back Squat
            Warm Up 1 x 3 @ 70%, 1 x 3 @ 80%
            Work Sets 3 x 2 @ 85%


Interval Work
5 Rounds of: 
200 M Sprint
1:1 Rest

WOD
Class WOD

Engine WOD
AMRAP 6 Minutes
2 Reps of 1 Muscle Up + 2 Ring Dip
7 DB Thrusters (50/30)

Non/New-Muscle Uppers
1. Spend 5-10 minutes today working on the Hip Pop,
2.  5-7 legitimate attempts at a Muscle Up, find a friend/coach to watch
3. 4 Round For time
        5 C2B Pull Ups
        5 Ring Dips
        5 Jumping Muscle Ups
                    You can find an example of Hip Pop to rings 
                     in this Carl Paoli Video from 2:00-2:10

at

6 comments:

  1. UnknownMarch 11, 2013 at 5:58 AM

    Yup, you definitely have malignalitaloptereosis, the only cure is lots and lots of sunshine!

    ReplyDelete
  2. Joey MarkingMarch 11, 2013 at 9:45 AM

    I so need to watch Sword in the Stone!

    Um, for my kids, of course. Cause adults aren't supposed to absolutely love animated stuff at all...

    ReplyDelete
  3. UnknownMarch 12, 2013 at 6:30 AM

    Oly Strength
    1. Snatch 3 @ 60% - 155, 3 @ 65% - 165, 3 x 4 @ 70% - 180
    2. Snatch Pull 4 x 3 @ 105% - 275
    3. Straight Legged Dead Lift 3 x 5 @ 60% Back Squat 1RM - 255


    Interval Work - Did interval sprints between sets of Snatch Pulls.
    5 Rounds of:
    200 M Sprint
    1:1 Rest

    WOD
    Class WOD - Becca - 4:02

    Engine WOD - 5 Rounds + 2 x (MU+2RD's)
    AMRAP 6 Minutes
    2 Reps of 1 Muscle Up + 2 Ring Dip
    7 DB Thrusters (50/30)

    Didn't have time for squats.

    ReplyDelete
  4. Joey MarkingMarch 12, 2013 at 3:33 PM

    Time is not on my side as of late, so strength has been relegated to a Wendler cycle.

    SH Press - 5@110#, 3@120#, 4@135#

    HBBS - 5@205#, 3@230#, 2@260#

    Engine WOD
    AMRAP 6 Minutes
    2 Reps of 1 Muscle Up + 2 Ring Dip
    7 DB Thrusters (50/30)

    6 rds...Had to do this wod in the 8-ft-high garage gym ceiling so all muscle ups were strict. This sucked.

    ReplyDelete
  5. UnknownMarch 13, 2013 at 8:19 AM

    Snatch - 95-105- 3x4 @ 110
    Snatch Pull - 3 x 4 @ 165
    SLDL - 3 x 5 @ 155

    5 Rounds
    200 M Run
    Rest 1:1

    Class WOD: 4:10
    DB Snatch Work 50#, 60#, 70#
    Bar Muscle Ups 2 x 5 Unbroken

    ReplyDelete
  6. UnknownMarch 13, 2013 at 8:20 AM

    Oh yeah...

    HBBS:
    155#
    185#
    3 x 2 @ 195#

    ReplyDelete

Subscribe to: Post Comments (Atom)