A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
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5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
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3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
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For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
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10:00 mobility work of choice
Tag: bar muscle-up
Saturday, 02.11.17 – Sport
3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
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5 sets for reps:
:30 handstand push-ups
:30 rest
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For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
gun show
Post results to comments.
Wednesday, 02.08.17 – Sport
3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
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A. Squat snatch, 10:00 to build to a single @ 80-90%
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3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
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1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
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optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
Post results to comments.
Wednesday, 02.01.17 – Sport
10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
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A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
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AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
Post results to comments.
Saturday, 01.28.17 – Sport
A. Hang squat snatch, build quickly to a tough double – no misses
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
+
gun show
Post results to comments.
Wednesday, 01.25.17 – Sport
10:00 bar muscle-up and/or DH2I practice – nothing fatigued…
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A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60
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For time:
75 toes-to-bar, complete 25 double-unders every time you come off the bar
+
For calories:
3:00 Assault Bike
Post results to comments.