WARM
light stretching
MAIN
A. 1000m row
B. Work to a heavy Squat clean
3x45, 3x65, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175(fail)
C. "Frianebeth". For time
{
21 Thruster 95#
21 pullup
15 Squat Clean (I did power cleans) 135#
15 Ring Dip
9 Deadlift 225#
9 HSPU
}
17 min (slow....)
WARM
stretching (not enough!)
MAIN
A. activiation - 3 rounds, not for time
{
3 ring pullup
3 CJ 65#, 95#, 115#
1 StrictMU
}
B. 10 Rounds, fast but not timed
{
2 One Arm Chinup (Assisted)
3 CJ 135#
}
WARM
(didn't warm up enough - tweaked my shoulder as a result. Dumb!)
Main
A. 4 rounds, not for time
{
1 HSHold
1 Skin The Cat
1 TuckFrontLever
1 TuckBackLever
3 Squat Clean 75#, 95#, 115#, 135#
}
B. 10 Rounds, not for time
{
1 StrictMU
1 Squat Clean 155#
}
WARM
Light Stretching
Snatch and OH Squat w empty bar
MAIN
A. 5 Rounds, not for time
{
3 WeightedChinup 0#, 10#, 20#, 30#, 40#
1 Power Snatch
3 OH Squat 45#, 55#, 65#, 75#, 85#
20 DU
}
B. 5 Rounds, not for time
{
1 HSHold
1 Power Clean
3 Front Squat 95#, 115#, 135#
1 StrictMU
}
Sunday Run. Was super cold and I wasnt dressed for it, so made it a short one.
A. Run 3.22km, 16:18, 5:04 pace
WARM
nada. bad boy!
A. 1000m row
B. (should have been for time, but just went moderate pace and didn't time it)
{
21 Front Squat 95#
21 pullup
15 Front Squat 115#
15 C2B pullup
9 Front Squat 135#
9 StrictMU
}
WARM
2x3 ring pullup
2 HSPU
MAIN
A. For time: 10 rounds
{
Row 1000m/900m/800m....100m (decreasing distance per round)
1 StrictMU
2 Strict HSPU
1 StrictMU
}
time: 39:44
WARM
few of each movement below
100 SU
MAIN
A. 5 rounds, not for time
{
1 HSHold
3 Ring Chinup
10 pushup
1 TuckFrontLever
}
B. Work to a heavy CJ. Superset (C) per round
5x95, 4x115, 3x135, 2x155, 1x165
C. 5 rounds (superset w above)
{
20 DU
2 OneArmChinup (assisted)
}
WARM
light stretching
Clean drills
MAIN
A. Work to a heavy squat clean, 2 strict MU between each round:
{
Squat Clean 5x75, 4x95, 3x115, 3x135, 2x155, 1x165
6x2 StrictMU
}
Park workout while the weather's ok.
WARM
stretching
couple of each movement below
MAIN
A. 10 rounds, not for time
{
5 pullup (kipping)
4 dips
3 chinup (strict)
2 pistol
1 C2B Pullup (strict)
}
WARM
couple of each movement below
MAIN
A. 5 rounds, not for time
{
1 StrictMU
2 Strict HSPU
4 Pistol
8 Benchpress 95#
16 situp
32 DU
}
B. 3 Rounds, not for time
{
3 perfect pullup
2 OneArmChinup (assisted)
}
WARM
stretching
clean drills
MAIN
A. 4 rounds, not for time
{
1 HSHold
1 SkinTheCat
1 Tuck Back Lever
1 Tuck Front Lever
3 Squat Cleans #75/95/115/135
}
B. 10 Rounds, not for time
{
1 StrictMU (last one did a weighted strict MU 10#)
1 Squat Clean #155
}
WARM
2x3 pullups
2x5 thruster #45
2x3 thruster #95
MAIN
A. "Complex Fran"
{
21 Thruster 95#
7 StrictMU (Rx called for barMU but don't have a fixed bar at home)
7 C2B pullup
7 chin-over-bar pullup
then
15, 5/5/5
9, 3/3/3
}
17:30
WARM
several of movements below
clean drills
MAIN
A. 10 rounds, fast but not for time
{
1 StrictMU
2 Strict HSPU
3 Hang Power Clean 95#
4 Pistol
5 Pushup
6 Ab wheel rollout (from knees)
7s HSHold
8 Lunge
9 Hanging Knee Raise
10 DU
}
WARM
stretching
clean drills
2x3 ring pullups
MAIN
A. Not for time
{
6 CJ 75#, 1 StrictMU
5 CJ 95#, 2 StrictMU
4 CJ 115#, 3 StrictMU
3 CJ 135#, 4 StrictMU
2 CJ 155#, 5 StrictMU
1 CJ 165#, 6 StrictMU
}
WARM
stretching
clean drills
10 back squat 45#
MAIN
A. 5 rounds, not for time
{
1 Clean 95#
1 Squat Clean Thruster 95#
10 Back Squat 95#
8 DB Curl 45#
6 T2B
4 Tuck Back Lever Pullup
}
B. 5 rounds, not for time
{
1 Squat Clean Thruster 95#
5 Front Squat 95#
4 DB Curl 45#
3 T2B
2 Tuck Back Lever Pullup
}
WARM
stretching
MAIN
A. 5 rounds
{
1 HSHold
1 SkinTheCat
1 TuckBackLever
1 TuckFrontLever
}
B. 15 Rounds, not for time
{
1 StrictMU
1 Power Clean + Push Jerk 135#
}
WARM
light stretch
couple of each movement below, at lighter weight/body weight
MAIN
A. Not for time.
{
1 Clean, 5 Front Squat 95#
5 weighted chinup10#
10 Weighted pushup 10# plate
20 DU
}
1, 5, 5, 10, 20, 95#, 10#
1, 4, 4, 8, 20, 115#, 20#
1, 3, 3, 6, 20, 135#, 25#
1, 2, 2, 4, 20, 155#, 35#
1, 1, 1, 4, 20, 165#, 45#
Then did 1 rep weighted chinup
55#, 65#, 75#, 85#
Sunday run
A. Run 13.93km, 1:12:45; 5:13 pace
not a bad pace for that distance. If I'd more time, I'd have done a half-marathon distance to see how I fare vs last attempt. Maybe next Sunday...
Park workout
WARM
light stretching
2x3 pullups
MAIN
A. 800m run
B. 20 rounds, not for time
{
5 pullups
4 pushups
3 dips
2 pistols
1 BarMU
}
C. 400m run
WARM
stretching
2x3 ring pullup
clean drills
CJ 3x95
MAIN
A. 10 rounds for time:
{
1 StrictMU
2 Strict HSPU
3 Power Clean + Push Jerk 135#
}
16:30
WARM
stretching
2x10 DU
Deadlift 5x95, 5x135
OH Press 5x45
MAIN
A. 3 rounds, not for time
{
5 ring chinup
8 OH Press 65#
}
B. 10 rounds, not for time
{
3 Deadlift 225#
20 DU
}
