TheBoltBlog

MU Skill Work
Athletes with Muscle Ups
A1. MU 5-4-3-2-1 or 5 ME Sets
A2. GHD Sit Ups 5×10
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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 Dips (if you didn’t do Tuesday’s WOD)
Hip Extension to Glute Bridge 5-8 reps
+
400m Run
30 Pull Ups
30 PC 95/65
400m Run
15 Pull Ups
15 PC 95/65
400m Run

A. Press 5@60%, 5@70%, ME@80%, 5@70%, 5@60%
+
7 RFT – 14min cutoff
7 FS 135/95
7 Ring Dips/Dips/HRPU
7 Burpees

A. Deadlift 1×2 @ 75%
B1. DE Deadlift 8×3 @ 60%
B2. Even sets – 5 Supinated (palms facing you) Strict/Wgt Pull Ups; r/r-90s
***We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.5.13 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
+
CF Open Workout 13.2
AMRAP – 10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24″/20″
**Be strict on movement standards and benchmark against your first attempt on Saturday, 3.16.13

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EMOM -18
1st min – 2 Press + 3 Push Press @80-85% of 1RM Press
2nd min – 8-10 Burpees Over the Box
3rd min – 12-15 Russian KBS
*Compare to 7.11.13, increase load or reps if possible
+
3 RFQ
15 Band Pull Aparts
40 Hollow Rocks

Clean Complex – Build to heaviest set possible
5 sets of
1 Hang Squat Clean
2 Front Squat
1 Squat Clean
2 Jerks
+
Tabata – 1min rest btwn movements
Ring Row
Run
Goblet Squat
Row for Cals
*Score total rep/cal for Ring Row, Squats, and Row
—————–
Points of note
1. Knees clear on 1st pull
2. Notice the hang position at 16s. Shoulders past the bar, vertical shin, weight in heels
3. Bar never leaves his body at 18s the bar is right in his hip crease in the high hang with vertical chest (what we practiced on Tuesday)
4. Jerk – vertical chest on dip/drive
5. SPEED under the bar

A1. Strict HSPU 9,7,5,3 + ME Kipping HSPU; r/r – 10s
A2. TTB 4×8-12; r/r – 10s
A3. Double Under 4x40s; r/r-3min
+
For time:
500m Row
then 2 rounds of
25 KB Swing
25 Box Jumps
then
400m Run
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Europa competitors practice a competition WOD