4/12/17

Warm Up

500M Row
4 Samson Complex
Shoulder Circuit
Push Up Pyramid
10 Press (Bar)

Technique

10 Minute Running Clock
Handstand Practice
– Free Standing
– Nose 2 Wall
– Toes On Box

*Does not need to be consecutive. Kick Up Balance for as long as possible, and come down to rest. When you’re no longer able to effectively balance, hold to build strength.

Met Con

For Time:

50 Turkish Get Up

Jeremey – 22:59 (53#)
Char – 14:43 (25#)

7/15/16

Warm-up

500m Row
6 Samson Complex
6 Goblet Stretch
10 Low Side Lunge
10 Pull-ups

Mobility

1 min ES:

  • Banded ankle distraction
  • Banded front rack

Strength

5×3 Front Squat

1×3 @ 95#
1×3 @ 135#
1×3 @ 165#
1×3 @ 195#
5×3 @ 205#

Didn’t feel too bad today. Last time we did pause front squats, I did a set of 2 at 205 with a 3 second pause at the bottom so today wasn’t a major improvement. It didn’t feel really smooth though.

WOD

11 min AMRAP:

4 Muscle-ups
6 Turkish Getup (53#)
20 Bodyweight Squats

Result: 1+2

First WOD doing ring muscle-ups! I made it through the first set pretty easily. I rested around :20 between each muscle-up. Turkish getups were straight through 3 on each side. The second set of muscle-ups stumped me. I did the first one without a problem. Then, I failed 4 times before the second complete rep (resting :30 each time around). I was getting plenty high, but I would fall out in the catch position. I finally got a second one with roughly 90 seconds left in the WOD and couldn’t get another. I felt a bit bummed to get so few reps in on this WOD, but I did get a lot of practice in on muscle-ups.