Bench Press: 85×5, 95×5, 110×8.
Strict C2B: 3xmax reps, fat band. 6, 6, 6.
Muscle-Up Transitions: practice, various.
Sumo Deadlift
2 on the minute for 10 minutes, 185#.
MetCon
3 rounds for reps:
1 min Kettlebell Swings [20, 16, 17 = 53]
30sec rest
1 min Toes to Bar [15, 13, 13 = 41]
30sec rest
94.
Training clean slate.
Deadlift: 155×5, 175×5, 195×12.
Reverse Hyper: 3×15 @70#
Bar Dips: 3xmax reps, thin red band. 9, 8, 6.
Bar Muscle-Ups: random practice, giant black band, working up to sets of 5.
Press
2 on the minute for 10 minutes, 85#.
MetCon
12 minutes
1, 2, 3, 4, 5, etc.
Kettlebell Snatches, each arm [16kg]
Handstand Push-ups [to 1 abmat]
6 + 5 HSPU
Workout Of The Day
7 rounds for time of:
7 Front Squats, 165lbs 85lbs
7 Chest to Bar Pull-ups
5:20.
Workout Of The Day
Complete as many rounds as possible in 7 minutes of:
7 Deadlifts, 225lbs 155lbs
7 Ring Dips banded bar dips, red band
6 rounds + 3 dips.
“Annie”
50, 40 , 30, 20, 10 reps for time of:
Double Unders
Sit-ups
6:22.
Strength
Floor Press
3, 3, 3, 3, 3
95, 115, 135, 145.
MetCon
3 rounds for reps:
1 min Push Presses, 95#
1 min Sumo Deadlift High Pulls, 95#
1 min Kettlebell Swings, 24kg
1 min Rest
136.
“Man Test”
5-4-3-2-1
Squat Snatch (95)
Elevated Handstand Push Up (1 45# plate [2xgreen banded])
5-4-3-2-1
Clean and Jerk (155 133)
Pistols [to bench]
5-4-3-2-1
Deadlift (215)
Muscle-Up [green banded, jumping dip]
Workout of the Day
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 24kg 16kg
15 Power Snatches cleans, 95lbs 65lbs
15 Box Jumps, 24″ 20″
16:38.
Workout of the Day
Overhead Squats
3, 3, 3, 3, 3
65, 95, 115, 135, 155, 165F, 160F.
PR. Couldn’t get 165 or 160 overhead. Think I could on a good day — 155 went up pretty easily. Almost got 160… re-tweaked shoulder trying to get it up. Hopefully not seriously.
Project Mayhem
“Jackie”
For Time:
1000m Row
50 thrusters
30 pull-ups
8:42. 50-second PR, but I haven’t done it since 2010.09.09, sooo…..
Clean Complex
Deadlift
Deadlift-Shrug
Clean
83, 103, 123, 143, 148F.