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