Keep me updated on how everything is going!
17.1 Redo if needed
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30 Minute Z1 Bike
**Get off every 3 minutes and complete 3 unbroken muscle ups**
A. 17.1 Redo 15:07
B. All good on MU's with no issues in my neck or trap
OR
A. Snatch Pulls; 3 reps; rest 2:30 x 3 sets
B. Deadlift; 3 reps @ 65%1RM EMOM x 10 mins
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12 Minute amrap:
90 Calorie Row
30 Power clean 135
45 Calorie Assault Bike
15 Bar Muscle Ups
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20 Minute EMOM:
1 Power Snatch @ 65% 1RM
Easy AB during remainder of the minute
DID NOT DO
Tuesday:
For time:
50 Calorie assault bike
50 Toes to bar
Rest 5 minutes
For time
50 Calorie Assault bike
35 HSPU
Rest 5 minutes
24 Minute EMOM:
1st: 40s row @ 1200 cal/hr
2nd: 10 Kipping HSPU
3rd: 40s Bike @ 350W
4th 10 CTB Pull Ups
A. Hamstrings are shot this time around from 17.1
Time on first 50 Cals etc is 6:20 (50 cals at 3:05)
Time on sec 50 Cals etc is 6:12 (50 cals at 2:55)
24 Min EMOM: Went great! All Unbroken movements
Wednesday:
A. Power Clean; 1.1.1.1; rest 15s/3 minutes x 3 sets - build
B1. BB Glute bridge; 8 reps; rest 30s
B2. Lateral box step up negatives @40x1; 8 reps each leg; rest 30s
B3. GHD Sit up; 8-10 reps; rest 2:30 x 3 sets
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20s Hang Clean & jerk 95lbs
40s Rest
40s Assault Bike @ 80%
20s Rest
20s Thrusters 95lbs **deadlift if this bothers your foot**
40s Rest
40s Row @ 80%
20s Rest
x 3 sets
Rest 5 Minutes x 2 sets
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20 Minute mobility
A. 230lbs
B1,B2,B3: worked up to 185 on Glute Bridge
Metcon: Wrist was bothering me but I got through it
B1,B2,B3: worked up to 185 on Glute Bridge
Metcon: Wrist was bothering me but I got through it
Thursday: Rest
I'm sure we are all aware that this is mostly grip / gymnastics under fatigue. I think the biggest 'tips' I can give for this is to break things up right from the start and be smart about it. Save your grip/energy for muscle ups. Don't go big on TtB right away, save it for the rounds after mups if we get there. Break up the power cleans intelligently. I'd personally aim for 7 then 1 right into lunges. On the power cleans use your hips/legs and save your biceps/arms/etc for the gymnastics work.
Friday:
17.2
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15 Minute EMOM:
1st: 15 Burpees to 6" target
2nd: amrap calories on assault bike
3rd: rest
3rd: rest
146 No video Ha!
Saturday:
A. Back Squat; 3 reps; rest 3:30 x 5 sets **75% 1RM**
B1. Glute Bridge @20x1; 8 reps; rest 30s
B2. Sorensen Hold; 30s; rest 30s
B3. HSPU; AMRAP (-3) unbroken; rest 3 minutes x 4 sets
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15 Minute AB
30s @ 85-90%
30s Easy
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20 Minute easy AB
A. 305 for all Squats with no issues
B1. 185 with Glute Bridges
B3: Did 9 Strict HSPU each round
B1. 185 with Glute Bridges
B3: Did 9 Strict HSPU each round
Sunday: Rest
Monday:
17.2 Re-test most likely
Both you and Joey set some good scores on your re-dos. Happy you're so close to 15 flat bud. Should be good for this one in your category!
ReplyDeleteKeep me updated on how your hamstrings are feeling as we get closer to 17.2