Muscle-ups, Push-press, row

Pack
10 muscle up progressions (rings at waist level, feet under bar, lean back to start)
55 (sub 50) pound Push press, 75 reps
Row 1000 meters

9:58

Friday 23 December 2011

For time:
Run 1000 meters
75 Push-ups
40kg Snatch, 10 reps

3:50, 6:58, 1:22

Total - 12:10

EMOTM for 12min:
1 Power-clean @3RM (185# first 2rds, dropped to 165# for rest)
5 Chest-to-bar pullups

$-in: Find 3RM for PC’s (165-175-185-195F)

Been sick from 18-22, still a little sick.

10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

WU
Double unders 50, sets of 5 to 10
Practiced Muscle-up progression Hips to rings
10 push press 55
rowed on a make shift rower with a resistance band, grey 20

10 Muscle-up progressions hips to rings, 20 ring dips
55 lb push press, 75 reps
Row on the jank rower, 127 reps. I was trying to get to 150 however my arm bicept conections stoped working.

EOtherMOTM
1:00 row - 1176m
1:00 3DL, @135
accumulate 100 PP @45
11:58

not satisfying
so if I tried it again I would
need a rowing goal so that I wouldn’t be tempted to slack the row - maybe 1500m minimum if you meet the rowing goal before the PP you still have to row the odd minutes, if PP first then still need to break the row for DL.
up the DL 155#-165#
I’d meant to do the PP at 55# and just spaced adding the 5"s after W/u

WOD: Open WOD 11.4

AMRAP in 10min

60 Bar-facing Burpees
30 OHS #120
10 Muscle ups

Total Reps- 103

Run intervals - 1mi, walk 3min, .7mi, walk 2min, .5mi, walk 1min, .3mi: 21:45 (not incl. walk time)

Diane - Deadlift/HSPU - 21/15/9: 7:43
*Used 135lbs on deadlift - should’ve gone higher, but wanted to play it safe as it was my first attempt at this WOD

Hang power clean practice: 95x8, 115x5, 135x5,5,5,5,5

20111224

Muscle-ups, Push-press, row

Puppies
5 muscle up progressions (20 pull-ups, 20 dips)
45 pound Push press, 50 reps
Row 1000 meters

Time: 18:20

after the progressions I had to find a new bar, the one that I laid apart
was taken away. Grrrrrr….. Push press were detoriating from sets
of 10 to sets of 6. My arms feel realy heavy now.

Dec 23.

Porch
15-12-9 reps for time of:
50kg Clean
swissball sit-up

TT: 8:37

pluss
50kg dl 15-13 highspeed reps
40kg PPs
swissball core exercises

Eva-honey-child
5RFT (36:30)

CFWU w/ Assisted pullups

Puppies
5 muscle up progressions - Did 4 pullups and 4 dips x 5
10 #pound Dumbbell Push press, 50 reps
100 10# Dumbbell Sumo Deadlift High Pulls

9:57

Sunday 25/12/11

Pack 21-15-9
43kg Clean, Sit-up. 4:46.

This workout did not gas me, although I did feel I was neurologically benefitting. I felt that my cleans are technically better than last time.
Merry christmas