Tuesday, February 9, 2016

2/9/16

A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking - if your hands move, terminate that set)
followed by...
For perfect positioning:
10 Wall Walk + Handstand Walk
https://youtu.be/PjSW52-DHUE
  • complete

II.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
https://youtu.be/w5tQGCBWY84
followed by...
Tuck Rock to Tuck Press Hold x 30 reps
https://youtu.be/EtIa7Xt54kY
followed by...
Backward Straddle Scoots x 40 feet
https://youtu.be/mQfGvxIVIyA
followed by...
Three sets of:
Hand Plank Shoulder Taps x 60 seconds https://youtu.be/cig93EQoeOA
(perform at max speed) 
  • Complete, I have a really tough time getting my body off the ground in the holds. Partially because I just dont have the hip ROM into flexion like I should, or at-least that's what I think is playing apart. 
  • Didnt count on the shoulder taps, about the same number every time though. These werent an issue at all. 

B.
Take 15 minutes to build to today's 2-RM Max Deficit Strict Handstand Push-Up
Build to the tallest deficit at which you can complete two reps of strict handstand push-ups.
Followed by...
For time:
5 Strict Handstand Push-Ups to today's 2-RM Deficit
50 Double-Unders
10 Strict Handstand Push-Ups to half of today's 2-RM Deficit height
100 Double-Unders
15 Strict Handstand Push-Ups (no deficit)
Followed by...
Three sets for max reps of:
20-Foot Handstand Walk to the Wall + Handstand Push-Ups
Rest 60 seconds 
  • 0 - (1 hi temp 45#) - (2 hi temp 45#) - (3 hi temp 45#, fail) - (2 45# + 1 hi temp 25#) (about a 9 inch deficit total)
  • Time: 7:56, All DU easy ub
    • All singles at (2 45# + 1 hi temp 25#)
    • All singles at (1 45# + 1 25#)
    • 8-7 at no deficit 
  • Complete: 
    • 1) 10 strict HSPU, fell off wall before I could kip
    • 2) 8 Strict, 13 kipping
    • 3) 5 strict, 10 kipping
    • I did a max set strict into a max set kipping without coming off the wall. to avoid just sitting and resting on my head, I broke the kipping HSPU set as soon as my momentum paused with my head on the mat. I could sit upside down all day to keep grinding out kipping hspu. 

C.
Six sets for times:
Row 500 meters
10 Bar Facing Burpees Over the Barbell
10 Shoulder to Overhead (135 lbs)
Rest 60 seconds
Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting to think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.
  1. 3:00
  2. 3:10 (did 1 extra burpee on accident)
  3. 2:54
  4. 2:49
  5. 2:44
  6. 2:41
  • Well didnt really keep them within 10s of each other, but I got faster every time basically. 

Monday, February 8, 2016

2/8/16

AM:
A.
For time:
50 Calories of Assault Bike (or Rowing on Concept 2)
40 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30 lbs)
20 Power Cleans (135 lbs)
Rest 10 minutes, and then repeat.
  1. 7:53 (C2B UB, WB's UB, Cleans in 3's and 2's)
  2. 9:58 (C2B 20-10-10, WB's 10-10-10, Cleans 5-5-5-5)
B.
One set of:
1200 Meter Sled Drag (115 lbs on the sled)
  • Complete

PM:
A.
Muscle ups
2 sets of 11 reps, rest 40s between
  • 3:30
B.
T2B:
2 sets of 45 reps, rest 40s between
  • 5:45

2/7/16

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by....
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by...
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 2 reps
Build to today's 2-RM over the course of the six sets.

  • 95-115-135
  • 185-225-255
  • 225-275-295-315-335(f)-335(f)
    • Hit the first 335 jerk but the recovery left me about 1 foot away from the rack so I dumped the weight, the second set of 335 I just missed the jerk backwards. 

B.
Take 15-20 minutes to build to today's 1-RM Thruster 

  • 95-135-185-205-225-245-265(fx2)
C.
For time:
Row 500 meters
This is a test! Please go as hard as you can and be sure to report your time. 

  • 1:30.1

D.
For time:
15 Muscle-Ups
100' Handstand Walk
15 Muscle-Ups

  • time: 6:19
    • MU #1: 10-2-3
    • HS walk: 50(UB) - (25-25)
    • MU: 3-then 2's


Saturday, February 6, 2016

2/6/16

A.
Gymnastics Skills Warm-Up
I. 
One set of: Ring Muscle-Ups x Max Reps (focus on head positioning, looking at a single point in front of you while executing the entire set) 
followed by... 
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings 
Step 1 - Feet on the Ground https://youtu.be/53ITed8BwDY 
Step 2 - Feet on a Box https://youtu.be/dtnwemhWoek 
Step 3 - Calves on a Box https://youtu.be/NFdhOqhD7Vo 
followed by... 
One set for max reps of: 60 seconds of Jumping Bar Muscle-Ups https://youtu.be/iD1JFIIFzTQ (Make this challenging by using a smaller box or higher bar so that you're challenged for the final 10-15 seconds.) 
II. 
Two sets of: 
60 seconds of Plank from Elbows 
30 seconds of Side Plank (Left) 
30 seconds of Side Plank (Right) 
Rest as needed 
followed by... 
One set of: Hang to L-Sit from Rings x 50 reps @ 2111 (keep all reps smooth and controlled following tempo prescription) 
followed by... 
Two sets of: Alternating Single-Leg Cross Toes to Bar x 20 reps 
Rest as needed https://youtu.be/OHstpZT9fmY 
  • complete: 11 Muscle ups, 13 bar muscle ups
  • Underestimated how long this portion would take today. 

B.
Every Minute for Six Minutes:
Sumo Deadlift x 3 reps @ 275lb.
*Lower the bar quickly but controlled and begin with the bar at as deadstop on the ground 
  • Complete

C.
Three rounds for time of:
42 Wall Ball Shots (20 lbs)
30 Toes-to-Bar
18 Strict Handstand Push-Ups

  • Time: 13:49
    • All WB's UB
    • Definnitely can tell I am making progress on the HSPU opened up sets 1 and 2 with a set of 10 UB. 

PM:
A.
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice

  • complete

B.
2-3 Miles @ anaerobic threshold pace
Anaerobic Threshold Pacing based on your 1-Mile Time:
5:30 Mile = 6:45-7:00/mile

  • complete, 2.5 miles

Extra Skill work:

Kipping HSPU: 
3 sets of 15 UB reps
 rest 30-40s b/w each
  • complete: time = 2:22, did this immediately after the metcon to put myself in a fatigued state from the SHSPU
C2B pull ups
3 sets of 15, only resting to chalk betwen sets of 15. 
  • Complete in about 1:20, Wanted to do some skill work on this movement but with all the bar/ring work I've been doing and what I have over the next 2 days I decided to just do a short/lower volume skill session on the C2B. 

Friday, February 5, 2016

2/5/16

AM:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 - 2 reps @ 60%
*Set 2 - 2 reps @ 65%
*Set 3 - 2 reps @ 70%
*Set 4 - 1 rep @ 75%
*Set 5 - 1 rep @ 80%
Rest one minute, and then...
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 - 85% x 1 rep
*Set 7 - 85-90% x 1 rep
*Set 8 - 90+% x 1 rep
*Set 9 - 90+% x 1 rep
*Set 10 - 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today's "heavy" lift. "Heavy" for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you've reached that load for the day prior to set 10, stop there. 
  1. 245
  2. 265
  3. 285
  4. 305
  5. 325
  6. 345
  7. 365
  8. 385
  9. 405
  10. shut it down after hitting 405. which is actually my current PR. 

B.
Build to 85-90% of your 1-RM Clean & Jerk, and then...
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 2 reps
You choose the load. Feel free to change it over the course of the sets as needed. 
  • 135-185-235-255-275-295
  • 2 minutes at 235, 8 minutes at 255

C.
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (95 lbs)
30 Bar Facing Burpees Over the Barbell
  • time: 6:59, burpees went a little quicker today focused on limited movement and a quicker pace. 

PM:
A.
9 UB-7 UB-5 UB  Bar Muscle Ups, resting little as possible between every set.
  •  I went 9 UB rested 30s, then failed my 6th BMU in th eset of 7, so I rested then knocked out a set of 7 UB. Did this in 2:41. (Went 9 UB, 5 UB, 7 UB). Out of order but got it done in 3 sets.
B.
Muscle ups
3 sets of 10, rest 30-40s between each
  • time: 5:10

Wednesday, February 3, 2016

2/3/16

A.
I.
Band-Assisted Upper Anterior Chain Opener
https://youtu.be/r5VK4O8fZbs
Rocking Box Bridges (slow and controlled)
https://youtu.be/gEVlZ5YEwNE
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
https://youtu.be/TjfoE8n5Yeo
II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking - if your hands move, terminate that set)
followed by...
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by...
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down - focus on keeping positions, not speed)
III.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by...
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by...
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
https://youtu.be/8yomeL5ktyM
Rest 60 seconds
  1. Complete
  2. Complete
  3. Complete
B.
Three rounds for time of:
10 Muscle-Ups
50 Foot Handstand Walk
12 Strict Handstand Push-Ups 
  • time: 14:00. This was tough. Pressing with smoked in this. 

C.
Take 15-20 minutes to build to today's heavy...
Power Jerk from Blocks x 3 reps
*If you do not have blocks, just perform 1 rep on the minute, for 15 minutes. We don't want athletes bringing maximal loads back down to the front rack.

Followed by...

Three sets of:
Decline Dumbbell Press x 6-8 reps
https://youtu.be/xcI1g7odOWk
Rest 90 seconds
Supinated-Grip Barbell Row x 5-6 reps
https://www.youtube.com/watch?v=fiFjSzz_drU
Rest 90 seconds
Move up in weight from last week. 

  • 135-185-235-265-295-315x2
  • DDP: 8 reps x 60#
  • SGBBR: 6 reps at 195

D.
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″)
9 Deadlifts (185 lbs)
12 Push-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″)
9 Deadlifts (185 lbs)
12 Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″)
9 Deadlifts (185 lbs)
12 Push-Ups

  • 2 rds + (6+9+6) reps
  • 3 rds + 4 reps
  • 4 rounds
  • Limiter in all sets was the push up

Tuesday, February 2, 2016

2/2/16

A.
Five sets of
Peek-A-Boo Swings x 5 reps
(https://www.youtube.com/watch?v=9l_EcIyREPY&feature=youtu.be)
Rest as needed

followed by...

Three sets of:
60 Seconds Muscle-Ups x Max Reps
Rest 2 minutes

followed by...

One set of:
9 Unbroken Bar Muscle-Ups
7 Unbroken Bar Muscle Ups
5 Unbroken Bar Muscle-Ups
Rest as little as possible between unbroken sets.


  • Peek-a-boo: complete
  • Muscle ups: 13-11-9
  • BMU: Will perform tomorrow if my hands allow. I did 1 set of 6 reps and broke the set. The movement felt great and easy but my palms felt like they were shredding off. 

B.
Three sets of:
Box Bridge Handstand Push-Ups to Deficit x Max Reps
(you choose the deficit, but goal should be a minimum of 10 reps on the opening set)
(https://www.youtube.com/watch?v=1F2bMcqoNZA&feature=youtu.be)
Rest as needed

followed by...

Three sets of:
Support Hold on Low Rings x Max Time
(press to the top of a ring dip, and hold in support for as long as possible)
Rest 60 seconds 

  • Box-Bridge HSPU to 1.5 inch deficit: 25-18-16
  • Holds: 38s - 28s - 26s, first time doing these in a long time. These were tough. 

C.
Three sets for times of:
Row 2000 Meters
15 Thrusters (115 lbs)
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
15 Pull-Ups
Rest 6 minutes


  1. 11:51, all UB except HSPU
  2. 11:29, all UB except HSPU
  3. 11:19, All UB except HSPU and C2B(10-5, more of hand soreness than pulling fatigue)