Talayna Fortunato and Emily Friedman of Team Dirty South.
2014 REGIONAL & GAMES ATHLETES
Session ONE
1. Power Clean and Muscle up
EMOMx5: 10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups,
Rest 1 minute
EMOMx5: 7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
Session TWO
1. Squat
7x2 Box Squats - set up box just below parallel. Use a safety squat bar if you have one.
2. Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips
3. Rowing
10x250m, :30 rest between sets.
2015 OPEN ATHLETES
1. Power Clean and Muscle up
EMOMx5: 10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups,
Rest 1 minute
EMOMx5: 7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
Session TWO
1. Squat
7x2 Box Squats - set up box just below parallel. Use a safety squat bar if you have one.
2. Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips
3. Rowing
10x250m, :30 rest between sets.
2015 OPEN ATHLETES
1. Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
2. Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
2. Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.
100 muscle ups?
ReplyDeleteAnd 125 cleans...
DeleteOpen:
ReplyDelete1. 12 full + 12
2. Done in 10min40. It was challenging.
I was feeling a little guilty about eating all those Easter sweets....not anymore!
ReplyDeleteOpen.
ReplyDelete1) 13Rnds + 9reps
2) 8:50
So now we know that when Coach Bergeron gives us an unexpected rest day to eat crap... We're going to have a bad time.
ReplyDeleteOpen
ReplyDeleteTough morning wow
9+9
7:42 (4x10@165)
Open
ReplyDelete1. 8 rnds + 8.
2. I was blowing properly after the Power Cleans so did 3x5 Front Squats at 135# as 165# is over my current 1RM.
3. In the spirit of keeping things fun I completed a few rounds of the mini assault course at my work.
open 15+11
ReplyDeleteskipped the FS and practice thrusters, due to comp this Sunday
Wow that's a lot of cleans!
DeleteGreat job on the Cleans! Lots of work done there!!!
DeleteOpen:
ReplyDelete1) 10+10rx
2) 12:40 @ 50kg, that was humbling...
I thought I'd "scale" by starting at 60kg (55%1rm), managed to do the first round unbroken but there was no way I'd be able to maintain unbroken at 60.
Master 44
ReplyDeleteFinished up the qualifiers today. It was a lot of fun and didn't feel the pressure like the open.
1. 250 clean
2. 7:30 Amanda
3. Sub 14? Clock issues but was in 3rd row with a few pulls at 9:04 then clock shut off:(.
4. 12:10 hardest one for me.
Want to redo in 4-5 months to see where I'm at on these.
Really like seeing all the awesome masters athletes on here. I really feel like it will be helpful to have such talent to try to keep up with.
Nice work Brent! That is a really great Amanda time.
DeleteGreat job!!!
DeleteI agree...lots of great people on here to keep the "push" to get better right in front of you.
Wow those really are great scores Brent! Very impressive Amanda time. Isaac and I were talking about how we need to all get together pretty soon for some CompWod fun.
DeleteThanks guys. Lots of room to improve. We are all in this thing together so let's go get it.
DeleteRegionals:
ReplyDelete1) done. not all unbroken. 85 or so muscle ups.
2) squats - no time
3) dips - not timed, but done
4) rows - done
1. 12 Full + 11 reps
ReplyDelete2. 9:09 Hard work
1) 12+11
ReplyDelete2) 7:07
Regionals (kinda):
ReplyDeleteI don't really know what to think about today. Just looking at how much I had to scale, I would typically look at today as a failed session. Yet, I feel quite the opposite. I am really pleased with what I accomplished. This stuff is so weird sometimes.
1. Scaled weights to 135, 165, 185, 205, didn't go unbroken on the cleans after the third round at 135 and only did 3 muscle ups per minute instead of five, but damn, I feel good about this. Maybe, I am getting soft.
2. After a small break, worked up to 315. 205,225,245,265,285,305,315. It seems like a long time since I have had any weight on my back.
3. Holy crap, this was miserable. 11:06 Rx.
4. Ran out of time for the rowing. At this point, I was kinda looking forward to it. I will do it tomorrow on my active recovery day.
Congrats to all of you who slogged through today. So many awesome athletes and people on here.
Great work Michael, that's a ton of work you put in today....you should be proud!
DeleteGood Job man! def a good days work!!
DeleteThat is great Michael! Nothing soft about the work you did, really strong stuff!
DeleteMichael you did good man. The workouts this cycle have been tough and you have had 3 good days man.
DeleteGreat work Michael. That is one tough wod and any version of that is admirable.
DeleteNice Work...Need to know yourself & push it!! Looks like you did!!! Have a great REST day with those rows!
DeleteAwesome job man!
DeleteNice work MJ, you are a showstoppa!
DeleteNice job dude!
DeleteHaha getting soft in your old age. What a joke how many men ur age you know could do what you did in one session in a whole week? Not that many solid work man
DeleteOpen
ReplyDelete1. Death by Power Clean
135# Rx 10 rounds, plus 8
2. Squat
For time: 4 set of 15 unbroken Front Squats, no racks @135#
6:42 - I treated this as an EMOT2M and I am happy with the results, but don't think I could have done much more weight - I just about got through my last set!
I hope we're recovering tomorrow...
Solid work Jon
DeleteSo...I did a little weird makeup today since I had a weird day yesterday.
ReplyDeletedid regionals snatch EMOM from yesterday with no misses (did three at 205 per round just to do it)
After that did 10X 3MU+250M row/1min rest....working time was 10:22...rower took a bit to reset and strap in each round. Good workout.
Going to do the front squats this afternoon, and some power clean work....I'll post it when I can.
need to fit in a little endurance work.....maybe a road march or vest/plates run tomorrow.
Good job on the snatch work man.
DeleteHey a couple weeks ago you mentioned you were relocating to the Fayetteville, NC area if I am correct. If so let me know if your interested in meeting up and doing some of the wods sometime.
Thanks Drew. I most certainly would be. I was stationed there for 6 years a long time ago, and now I'm rotating back to do schoolhouse work for a year.
Deletei visited a cool CF box there ! :)
DeleteWhich one Cheryl?
DeletePm sesh:
20min emom: power cleans, all tng
1-5: 8@135
6-10: 5@185
10-15: 3@225
15-20 1@245 on :30
4min rest
3rft: 15 2kb ohwl (24kg)/20 ghdsu/50 dubs
Regionals
ReplyDeleteSession 1
1) done. that was tough. did as rx'd but would stop a set after i could not go unbroken any longer. Score is not that great but I am pretty happy with my performance. My muscle-ups have really come a long way. Not there yet though.
Cleans: 121 / 125. went 5/4/4/4/4 on the 205's
Muscle-ups: 78 / 100. smallest set was 3's
Will do Session 2 this afternoon sometime.
Awesome job Drew! This has been a tough week. That is a lot of power cleans and muscle ups!
DeleteNice job man....that is a tough one for sure. I'm looking forward to hitting that soon. Might go crazy this afternoon and go for it. I need the muscle up work....trying to get to 25ub before Dex does!
DeleteRegionals
DeleteSession 2
1) did pause squats since my box doesn't go quite below parallel. Up to 320 for the last 2 sets. That's all the weight I have at the house.
2) 5.09 with a 50# weight vest.
3) done. Sub'd 200m sprints. Fastest was 31sec. Slowest 44sec. Average was around 37sec
Tough day and I am ready for a rest day after this cycle.
1) 12+11
ReplyDelete2) Completed w/ about 3 min rest b/t... Did not see the "for time" this AM...too sleepy...
My legs were jello after this...WOW!!!
Took me more like 15 min to accomplish the whole thing...
Open
ReplyDelete1) 12 + 8
2) done
3) I need MU work especially while under distress so I finished with
50-40-30-20-10 DU
5-4-3-2-1 MU
Open
ReplyDelete1. 12+8 rep
2. 9:18 RX.
Great session !
Nice job! Great work on the 15 UB!!!
Delete"Open"
ReplyDeletea) 10 Rounds +7 @ 135
b) 4x15 @ 165
I didn't realize the FS were "For Time." If I had to guess I probably rested 5min between sets.
DeleteOpen
ReplyDelete1. 13 rounds + 11
2. 9:42
Regionals:
ReplyDelete125/125 cleans
89/100 mu
Open -
ReplyDelete1. 14rds + 10reps
2. 5:14rx. Spicy!
M/37/5'10"/175#/Norway
solid work...Outstanding!
DeleteYeah, Quinn...nice work!
DeleteOpen:
ReplyDelete1. 13+12 RX
2. 2+14 RX (DNF all 4)
Regional:
ReplyDeleteSession One
1. Power clean and muscle up - 115/125PC and 75/100MU (found the 225 the easiest, think it's more my endurance with my grip strength and my form changes after a certain amount of reps causing fatigue to set in faster - lowest set in MU was 3reps, happy with this score for now)
Session Two
1. Squat - worked up to 158kg (349lb)
2. Ring Dips - 10:37 (big time muscle fatigue)
3. Rowing - ranged from 43.6 to 52.5
Session 1
ReplyDeleteP Clean and Muscle ups as RX'd with no misses. Wasn't expecting that to happen but ill take it!
Session 2 in a few hours
That is solid work Brandon! Very impressive.
DeleteWow man that is extremely impressive. That had to be a fun one for you. Look forward to following you at regionals
DeleteThanks a lot guys! appreciate the kind words!
DeleteSession 2
Box Squat -275 focusing on speed and loading hammies
Dips - skipped - shoulder was feeling pretty sketchy after m/u
Row intervals subbed for 20cal AD but got them all done
Thank you for the great programming! Have been following for about a month now. New to the blog.
ReplyDeleteOpen #1. 13+10
Front squats. 5:53. Rx
Regionals
ReplyDeleteSession 1:
Power cleans as rx, no misses
Muscle ups scaled to 2 UB for first two 5min EMOMs and then down to single reps because dips were getting slow and ugly.
Session 2: (rested 3 hours)
1. Built up to 195#
2. Did 20/20/20 with 24# weighted vest
3. Rowed under 1:57/500m the whole time
Session 1:
ReplyDeleteHad to shut it down in the last 2 minutes of muscle ups due to ripped hands. Otherwise completed as rx'd. 125/125 and 90/100.
Frustrated as I really wanted to complete this one. Besides the rips it was a great session for me.
Session 2:
1. 245, 255, 265, 275, 285, 295, 305
Haven't box squatted in a few years. Didn't do a true box squat, more like a rack/pin squat below parallel to work on keeping an upright chest which is a huge problem of mine.
2. 11:30
3. Rows started at 1:40/500M (50 seconds) and ended at 1:25/500M (42 seconds)
Open 2015
ReplyDeleteTuesday 22nd
2k 7:37 PR
- I need work here, but I will take a PR a day after Murph...
L Sit took forever but done
Wednesday 23rd
Death by power Clean; Finished the round of 11, had nothing left, I couldn't grip the bar at all
Unbroken FS @ 165 18:15
-Very painful
1) hit all power cleans but my mus endurance needs lots of work scaled 2 mu's emom.
ReplyDeleteRest later
7x2 squat 275,295,315,325,335,345
Delete355
Ran out of time on rest
Open:
ReplyDelete1. Round 14+13
2. I did the regional dip workout 06:08
3. Did regional row
Open
ReplyDelete1) 8 + 6 power cleans @ 135
2) 11:40 @ 165
3) Rowing workout from Regional & Games WOD
Open
ReplyDelete1. 12+10 reps
2. 8:53
Did the power clean muscle up workout
ReplyDeleteAll touch and go till 3rd round at 205 had to go 3 2 then singles on 225. Muscle ups went well but hands are so torn up now it will be a few days before I want to look at a bar or rings again
Masters 46
ReplyDelete2015 Open
1. Death By Power Clean
EMOM complete 1 more Power Clean, 135/95 (11 rds + 11) Post scores as total rounds + partial reps.
2. Squat
For time: 9:58 (avg 8 unk per set)
4 set of 15 unbroken Front Squats, 165 no racks.
Open/Masters 48
ReplyDelete1. 12+5. Barely got that 12th rep and it may have been a tad late.
2. Done @ 135#. Broke first set because I'm a puss. Then did last 3 ub. Unsure about time but it was around 12 minutes.
Regionals:
ReplyDeleteSession One
1. Cleans as rx and modified MU to 3 UB. Some sets of MU only got 2 UB
Session Two
2. Worked up to 230#
3. 19:00 Tough one for me! Dips are definitely a goat
4. Splits ranged from :57- 1:00
So cal regionals.
ReplyDeleteSession 1: awesome, challenging and fun. Missed 1 muscle up, cleans RX
Session 2 : first time doing box squats. Did 13 inch box. Most sets at 315.
Wod 4:58rx
Rowing was abysmal.
That'a boy, Greg! Good to see you on here. I'm planning to be back down south during SoCal regionals, so I'll be sure to stop by and say hello.
DeleteDid yesterday's regional work today
ReplyDelete1. Snatches- 95,115,135,155,165. Only one miss. Happy with this.
2. Metcon with 53 lb KB- 12:50
AM session
ReplyDelete10 UB Powerclean @ 135lb
-5-5-3-3-3 UB MU-
4 UB Powerclean @ 185lb
-4-4-4-4-4 UB MU
2 UB Powerclean @ 205lb
-4-4-4-4-4 UB MU
1 Powerclean @ 225lb
4-4-3-3-3 UB MU
85 PCL
77 MU
Tough as nails. Credit to anyone who tackled this and big respect to anyone who RX'd the whole deal. What a great challenge.
PM session
1. Squats-done
2. Ring Dip Metcon
=9:54
Ben B you killed it very impressive, great job!
3. Rows
:48
:50
:51
:52
:53
:53
:53
:53
:53
:52
Overall conditioning needs work, as does stamina and muscular endurance BUT worked on it and constantly making improvements. Tough day but a great day!
EMOMx5
ReplyDelete10@135
Rest 1 min
EMOM MU
5,5,3,3,3
Rest 1 min
EMOMx5@185
7,4,4,4,4
Rest 1 min
EMOMx5 MU
4,4,3,3,3
Rest 1 min
EMOMx5@205
3 across
Rest 1 min
EMOM x 5 MU
3 across
Rest 1 min
EMOMx5@205
2 across
Rest 1 min
EMOMx5mu
3 across
Squat- complete
Ring dip-10:53
Rows-:49,49,49,49,50,50,50,51,51,52 happy I only deviated :3 but these should be faster.
Open
ReplyDelete1) 13 Rounds + 12
2) 12:35 - This was heavy and it sucked.
Open
ReplyDelete1)12+8
2)25:00 min ouch
Got 12 rounds plus 12 I hate myself for not getting through the 13 round
ReplyDeleteThe front squat Wod was rough finished in 6:42 rx'd
That's solid work, Logan! Keep it up!
DeleteOpen
ReplyDelete1) 14 + 9
2) If you gave me 24 hours to come up with the worse possible workout for me, I couldn't have thought of anything this bad. My nightmare.
Did 12 on the first set. Thought I would do 5 x 12. Did 8 on the next set. Sat around contemplating my existence for a while. Ended up scaling down to 135 and do 3 x 15 there. The whole fiasco too 19:07. Would love to actually complete that workout at some point, regardless of the time it would take me. Sigh.
Open
ReplyDelete1. 13 + 10
2. 12:08. This was rough. Lost a little time, got distracted by the class, but it was still very challenging.
Open
ReplyDelete1. 15 + 13
2. 9:04- tough holding the front rack
Much needed rest day tomorrow!
Open
ReplyDelete1. 12+9
2. 12:55, scaled to 145
Regionals
ReplyDeleteSession 1:
did Power Cleans as Rx all UB
decided to scale down the MU's to 3 (UB) from the beginning. got all of them except at the end missed a few. grip was letting go.
Session 2:
7x2 box squats @ 265lbs
Ring Dips:
decided to go RX and not worry about the time. Ring Dips are not a strength.. total time was 27:35..
Rowing: Complete. all under 0:50 except 1.
Regional
ReplyDelete1- went 4-3-3-3 for MU and 135x10-155x7-185x5-225x3 for hang PC (everyone's low back was beat up today)
2-ring dips done, no time
3-ran outside instead of row, 6x400 m sprints with about 30-45 sec rest between.
If it wasn't for Bussom I would have walked out after coaching tonight. Murph destroyed me. BUT...After I started moving I felt 100x better and had one of the better training sessions I've had in a long time.
ReplyDeleteOpen
1) 13 + 10 Rx
2) 9:21 - I really want to get my weights up so I did 4x12 @ 155#
EMOMx5 * I didn't do any sets unbroken
ReplyDelete10@95
Rest 1 min
EMOM MU
3,,3,3,3,3
Rest 1 min
EMOMx5@115
7,5,7,5,7
Rest 1 min
EMOMx5 MU
3,3,3,3,3
Rest 1 min
EMOMx5@125
5,4,4,4,5
Rest 1 min
EMOM x 5 MU
3,2,3,3,3
*I stopped there, I was way too smoked and the skin was rubbing off my shoulders from the muscle ups and cleans…..I wanted to live to train another day!
Squats- last two sets were 175#
Ring dip- Didn't do this for time. I did 15 reps @9lbs, 15 reps @18lbs and then 30 reps with a mix of strict and kipping, I try to kip at least but don't feel like it helps me at all.
Rows-: I finished 5 sets and all were around 1:07 my back locked up….after Murph, yesterday's snatches and today's cleans my back is one huge ball of muscle that feels like a ROCK
Ready for our REST DAY!!!
Regionals
ReplyDeletedidnt do the emoms, really wanted to but i ripped my hand yesterday on the snatches and want it to heal nicely before regionals.
box squats - 275
ring dips - 7:30
rows - done
So started a squat cycle today and subbed that for the box squats. Started this session with those as others were doing squats as well. Then went into the EMOM - for volume work and to . Push myself . This was done all at one time so never got to dips or rows.
ReplyDelete1. 7x5 back squats @220#
2. EMOM
95-105-115-135 for weights and did mu transitions (learned in gymnastic cert) for the other EMOM.
-very humbling and tiring...was not able to keep up with rep scheme too well. Body is adjusting to new "diet" and feeling beat up. But happy with the training so far and the training partners as well :)
Open
ReplyDelete1- 13+10
2- 15:30 had dto decreases weight each round on order to stay unbroken- 165-155-145-135
Open
ReplyDeleteJust Me today
13 rounds + 9 reps
Only had time for one due to some weather coming in. Nice work everyone!
Josh
Regionals Programming (Kind of...)
ReplyDelete1. Cleans were unbroken until round 4 of the 185's. Broke them up from there on. Muscle ups are far from a strength of mine, so I did 2 each round. Was happy to hit doubles each time though.
2. 345#
3. 7:57 using 20# for first round.
4. Done
This would have been 4 straight WOD days and with a rest tomorrow I took the liberty to try and test some strength numbers.
ReplyDeleteCF Total:
345 Back Squat (5 lb PR)
510 Deadlift (5 lb PR)
145 Press
= 1000 lbs...10lb PR and finally in the 1000 lb club!
Open:
ReplyDelete1. Had a couple buddies join me so we did a 1-10 rotation of power cleans @ 135 all unbroken.
2. Front Squats: 6:40 - Brutal!
Then we did a 10 round rotation of 250 M Rows.
This would have been 4 straight WOD days and with a rest tomorrow I took the liberty to try and test some strength numbers.
ReplyDeleteCF Total:
345 Back Squat (5 lb PR)
510 Deadlift (5 lb PR)
145 Press
= 1000 lbs...10lb PR and finally in the 1000 lb club!
Open master 44
ReplyDeleteStill a day behind
Death by cleans 13+7
Squats 13:15 RX. WOW, that was outside my comfort zone.
Team practice evening... first did the following:
ReplyDelete1. 7x2 Box Squats @ 185# this felt relatively easy, could have gone heavier
2. Did a bit of a combo of the rowing/ring dips:
5 rounds of:
250m row
5 Ring dips
3. Then in teams (4 females/3 males)- chase WOD (cannot move onto to next movement until person in front is finished)
Five 4min AMRAPS (1min rest in between):
7 PC @ 135/95#
5/3 Muscle Ups
8 Burpees
1 Box Jump @ 36/30"
the following rounds the PC changes to the following:
6 PC @ 155/105#
5 PC @ 185/115#
4 PC @ 205/135#
3 PC @ 225/155#
All in all a solid WOD with the team... burpees were the hardest for me, did all MU and PC unbroken.
Regionals
ReplyDelete1. PC - Rx, MU - 2 every min
2. Box Squats: 225x3, 235x2, 245, 255 lbs
3. Dips: 25+ minutes... ugh. clearly they need work!
Master/Regional scaled old man version
ReplyDelete10@135
MU@3
5@165
MU@3
185@3
MU@3
205@2
MU3
All UB sets
2.Squated in my OLY session
3. Dips 7:41 rx
4. Rows done
OPEN
ReplyDelete1. Week 1 of 5-3-1 Protocol - Bench
2. Death by Power Clean - 12 + 7 Rx (collar of the bar nearly fell off round 12)
3. 4x15 UB 165# Front Squats - 10:25 Rx (salt check - surprised myself by completing it)
... small victories ...
Chris, are you following West Side? I have just started CompWod this week and I am wondering if I should add a strength workout as well or just stick with the Open program.
DeleteOpen:
Delete1. Death by PC 8+6
2. 4x10 UB 165 7:30. It was horrendous can't wait for more!!
To be honest Matt - I'm just messing around - my strength numbers are pretty poor (compared to the beasts on this site) so I've added in some basic strength work before each WOD - Ben programs more than enough volume to get strong BTW so it's likely a bad idea ...
Deletehttp://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Open/Masters
ReplyDeleteDeath by PC: 13 Rds plus 11
Front squat: did 4 RDs of 10 UB at 165: 5:40
10 x OTM of 4 UB HSPU alternating with 10 BJ (weaknesses)
Row: 5 x 250 metre with 30 second break (not enough time for 10 Rds)
been a crazy month with moving into a new house and renovating. Not a good month for training but i'm doing what i can
ReplyDeleteDeath by power cleans - 11 rounds + 7 reps.
Mark Warren
ReplyDeleteDeath by Power Clean
@ #155 - 12 RDS + 8 rested 3 mins and started again @ #165 - 10 RDS
Regionals-
ReplyDeletePretty ashamed to even type this, but know I have to be honest. Today was a "make-up" day, as I am a day behind from travel over the weekend.
Ripped in two places yesterday on my left hand from the snatches, and created a blood blister on my right hand. Taped up before going into the power clean & muscle-up extravaganza-
Got through all the rounds at 135, but didn't use hook grip as it hurt to grip the bar that closely. Forearms on fire, but I got through the first 5min of muscle-ups UB, but tape started coming off. Took it off going into the 185, and then my hand with the blood blister popped. After first set of 7, hands were done. Quit right then and there. Admittedly, definitely not the mental fortitude needed to perform at Regionals.
Going to take off the rest of the day, try to let my hands heal tomorrow and come back Saturday ready to go. Any feedback would be nice. Crazy to see how many of you got VERY close to finishing all 100 muscle-ups/125 cleans. IMPRESSIVE to say the least!!!
Modified/Adapted due to work yest and soccer practice last night:
ReplyDeleteYesterday: 4x15 FS @ 185# at work, w/rack: 6:52
Today: Regionals Clean&MU. I need the MU work badly. MUs started terrible, got stronger as work out went on.
Clean: 124/125 ub. Missed #5 of 5th in 205 due to lack of concentration.
MUs: 33/40 Goal = 2 emom/ub if possible. Rough start. Singles, then ub doubles after 205#s. How I got better as workout went on I don't know.
Open:
ReplyDelete1) 11+6
2) 12:12
OPEN
ReplyDelete1. 9rds + 5 Rx
2. 75# x15, 75#x12, 70#x15, 70#x15 --11:20
3. Rowed 1500m at easy pace
Regionals
ReplyDeleteToday was one of those days. Wow, what a wod. The 1st session really showed how much work I still need to do. It felt bummed with the results but keep thinking positive and moving forward.
1. 135 check
5/5/4/3/3 . Started going down hill from here
185 (7,5,4,4,4)
5/3/2/2/2 . Need a lot more work on my muscle ups when I'm fatigued.
Tore my hands on the last set of muscle ups on the round of 185 so I decided to call it.
2. In the afternoon did 2 team wods for practice for a local competition I'm competing in on May 3rd.
Cant wait to get back at it, and keep working to get better.
Open:
ReplyDelete1) 13 + 11. Felt like I should've pushed harder to complete 14.
2) Front Squats- 6:52. Rested 1:00, 1:30, 2:00 more or less
Open
ReplyDelete1. Rd 11+ 10
2. 10reps unbroken done at 115#. Fought for every rep.
Really enjoyed the Regionals Clean MU work. It really pushed me. My clean max is only 165 so I scaled the weights. 95/105/115/135. I did as many UB MUs as I could each round. Got 30 total.
ReplyDelete