Siu joins the muscle-up club.
This entry was posted on Saturday, May 22nd, 2010 at 20:31 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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Think about this shit….
Ran 5miles. 47min. must get faster…
Caught on up strength work in the garage
Deadlift: 250×3, 287×3, 322×7
A1. Glute-ham raises, 3 x 5; :10 rest
A2. Toes-to-bar, 3 x max reps; 2:00 rest
A1. held 10lb plate on chest
A2. 12, 10, 10
Had grip issues on the T2B.
Ran 6 miles today. My quads on shot. Almost got my stamina back one more month. I need to join the muscle up club
A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups – total added to push up score from yesterday is score
D. 30 unbroken double unders; rest 45 sec x 5
B. 225,275,300(F). Low back issues.
C. 92. 157 total.
Looking forward to the rest day.
A. Snatch, max; 165
B. Clean & jerk, max; 225
C. Front squat, max; 230f
3 rounds of:
10 good mornings @ 95
rest as needed
30 lb PR for a full snatch. 20 lb PR for the C&J, which also entailed a 25 lb PR on the full clean and at least 10 on the front squat. Probably shouldn’t have attempted the 230 squat.
Domestic machinations kept me from getting to CFN – but used the opportunity to play with my new Rogue gear in the garage.
30 ctb pullups
5 sets max rep –
1 min rest between each set
Du – 24,22,16,13,7
Did some power cleans @ 155 – left wrist is still tender.
2000 M row- 9:37 felt good about that time until I saw everyone else’s time.
DL 105,110,115- 10
Presses- 40, 45,55 -3
P90X Yoga 90 mins
wod for Jack
3rounds rope climb (up one, across, down the other)/5 tire flips/10 BJ’s (20″): 3:37
I did same stuff but 10 tire flips and 24″BJ’s: 3:37
Rest Day for sure.
Left phone in gym for Arjuna’s 6 AM class!
Holy moly, Stephen! Serious PR’s!
I spent 2 nights in a sleeping bag under the stars! So great!! Yesterday, I got an unhealthy amount of sun, a speeding ticket, and busted up a jet-ski.
Muscle Cleans in sets of 3’s, up to 145.
Clean Shrugs 3×5@205 (100% my 1RM clean).
1 Clean & Push Press the first minute.. 2 the second… yada yada. Done with 2 60# dumbells. 7 Rounds + 6 spares.
Those cleans were power cleans.
I was too lazy to post this yesterday… 9.75 mile ruck march with maybe fifty pounds, in the modest afternoon heat: 2:39:29
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