Fitness
A1. Back Squats – 5 x 5 w/3 Min Rest
A2. Strict Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5 x Deadlifts
2nd Min – 15 – 20 x Sit-ups
3rd Min – 10 x Alternating Lunges
(5 Sets total for each movement)
Performance
A1. Back Squats – 10 x 10 @ 40%-60%
Perform 1 set every 2 Mins
A2. Strict Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5 x Deadlifts (Moderately Heavy)
2nd Min – 30-40 x Double-unders
3rd Min – 10-20 x Alternating Lunges (Weighted Optional)
(5 Sets total for each movement)
Sport
A1. Back Squats – 10 x 10 @ 40%-60%
Perform 1 set every 2 Mins
A2. Strict C2B Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5/3 x Muscle-ups
2nd Min – 50 x Double-unders
3rd Min – 10 x HSPU
(5 Sets total for each movement)
-Post results under comments
A1. Done at 125 (55%)
A2. Done
B. Done. Attempted 2 muscle ups first round, failed both. same for round two. Then changed to 10 ring rows because my hands were starting to rip. Other things went well 🙂
Mobility.
Liked the squats. The weight could have been heavier I guess but it was fun. Pull-ups got hard at end but did them all. Tried to hit my chest but found it pretty tough with out a kip or a reverse grip.
I was super pumped for this workout because it had two things I am generally good at (MU and HSPU ) and dubs which I really need to work on. I got kinda pissed at myself that I couldn’t do the muscle ups. I don’t know what was wrong with me. I made progress on the dubs by watching Staci. Tried keeping elbows in and maintaining a hollow position on the jump. I did 30 in a row once which is good for me.
Performance
A. Squats @65#, banded pullups. My knees are angry.
B. Deadlifts @85#, 30 DUs, 15 lunges
Performance:
A. @135
B. @185 DL, 30 DU and 10 lunges w/ 45lb plate
Back squat 65#
Deadlifts 95#
5 du in a row thanks so much to Cally!
20 lunges with 10#
Performance
A. 85#. Knees get sore doing 10 at a time. Strict Pull ups. Need definite work on that!
B. 145# deadlift. Goal was 10 DUs a round. Able to string 5-6 together sometimes. 16 lunges. Really liked this workout.
A. squats at 90lbs. pull ups with blue band
B. deadlifts- first round at 135, rest of the rounds at 155lbs
all DUs
all 20 lunges with 25lb plate over head
great leg day
A. 55#, did KB rows instead of pull-ups
B. RDL with 20kg KB, haven’t gotten DUs yet
Fitness
A1. Back Squats: 55, 55, 55, 65, 65
A2. Pull-ups with green+red bands
B. Deadlifts @ 85lb, 20 sit-ups, lunges were all over the place – in the end I slowed down and did fewer reps but focused on form with my left knee
This was a fun workout! It’s nice to be lifting again.
A1. Done @ 85# (really light, but wanted to do something. Legs still recovering from competing).
A2. Done (didn’t complete all last 2 rounds).
B. 5 x DL @ 155#
40 x DU’s
20 x Alt. Lunges