October 31, 2013
BS
5-5-5-5-5
+
AMRAP-6
6 GTOH 95/65
100m Sprint
-then rest 3min
2min Row for Calories
*score reps +cals
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Archive for October, 2013
October 30, 2013
AMRAP – 9
200m Run
10-15 HRPU
10 TTB/Abmat Situps
–rest 5 min
AMRAP – 9
250m Row
10 Light/UB KB Swings
5 KB Facing Burpees
–rest 5 min
AMRAP – 9
60s skipping rope
5 Pull Ups/CTB Pull Ups
15 Walking Lunges
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Compare to 8.20.13
This is Aerobic Power training, 70-80%. Goal is to move for the entire 9 minutes of each AMRAP. Choose appropriate weight and pace to stay aerobic and maintain continuous movement.
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October 29, 2013
Build to a 1RM Deadlift
+
3 RFT (Sprint)
21 Box Jumps
15 Burpees
9 UB Thrusters
+
10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF
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October 28, 2013
EMOM -10
Odd – Goat/Skill
Even – 30-40s Double Unders
+
4sets
100m KB Front Rack Carry
400m Run
-rest as needed
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October 27, 2013
A. Build to a 1RM Press
B. 2 sets of ME Push Press @100% of A
+
AMRAP-10
5 FS @55% 1RM FS
7 TTB-Pullups
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I posted this video on the blog a while ago, obviously quite inspirational for me at the moment. For those that don’t know I am having wrist surgery today (Monday), so I may not see you this week. Thank you all for all your kind words, prayers and support.
4 Comments
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Good luck today, Matt! Can’t wait to see you back in the gym with a fully functional wrist!
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What an inspirational video. You will be back, and better than ever, in no time! Good luck buddy.
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Get well soon! By the way, I read some scientific studies suggesting that “Bolting Up” at least twice a day can lead to faster recovery times. But who knows, they were only scientists, talking about official science stuff.
October 24, 2013
Muscle Up Skills and Drills
Athletes with Muscle Ups
A1. MU 5-4-3-2-1 or 5 ME Sets
A2. GHD Sit Ups 5×6 (each rep as fast as possible)
—-
Athletes working on MU
15 minutes to work these skills
False Grip Ring Row or MU transition 5-8reps
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge 5-8 reps
CTB Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
3-6-9-12-15 C&J 135/95
15-12-9-6-3 TTB
+
Day 26 of Burpees
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Wooooo hooooo!! 76 burpees