October 28, 2013
EMOM -10
Odd – Goat/Skill
Even – 30-40s Double Unders
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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
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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
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)
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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
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3-6-9-12-15 C&J 135/95
15-12-9-6-3 TTB
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Day 26 of Burpees
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October 23, 2013
FS
5-5-5-5-5
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2 RFQ
3 min TGU
2 min Row/AD
400m Run
–or–
Make up Wed EMOM -10
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October 22, 2013
E2MOM for 14 min
2 reps of 1 High Hang Snatch + 1 Hang Snatch
*No sets over 75% 1RM
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EMOM-10
5 OHS
7 Box Jumps
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute and then jump back in.
+
Day 24 of Burpees
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Are you doing your burpees? Don’t make Heisenburpee Bill show up on your doorstep!
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October 21, 2013
A1. DE DL 10×3 @60%
A2. Odd sets 5-8 Challenging HSPU
rest 60s
+
5 RFT
7 L-arm KB Thrusters
7 R-arm KB Thrusters
30 Double Unders
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Good luck today, Matt! Can’t wait to see you back in the gym with a fully functional wrist!
What an inspirational video. You will be back, and better than ever, in no time! Good luck buddy.
Heal up Matt then lift more than this guy
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.