Friday, January 10, 2014


Option A. 10 Minutes working Muscle-up Progressions
Option B. EMOM for 10 Minutes: 2 muscle-ups

Olympic lifting:
A. Build to a 1 RM Snatch for the day
B. 5 x 2 @ 75% of today's 1 RM
C. Snatch Pull: 5 x 3 @ 100% of snatch PR (not today's RM, unless that is a PR)

WOD 1: 4 Rounds
30 Seconds Max Effort Pull-ups (C2B if possible)
30 Seconds Rest
30 Seconds Max Effort Ring Dips
30 Seconds Rest

Rest as needed

WOD 2: 10 minutes to complete-

4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)


  1. Planning to do this at 8:30AM tomorrow again, if anyone wants to join.

  2. Sorry I've been off on posting, i'll get my act together.

    Gymnastics: MU's. Switched off between ring and bar MU. The ring MU were easy, but the bar MU got progressively harder.

    Oly Lifting:
    A- 235# PR! Did not go in today thinking that this would happen, but awesome. I'm happy to keep upping my PR's by 5-10 pounds every month.
    B- 185#. These got rough after the PR snatches.
    C- Only did 3 rounds, used 250#. These were rough as well. Just heavy on the back.

    WOD1: Averaging about 10-15 reps on both pullups and dips.The dips were more taxing on my chest than my triceps, I think from that heavy bench day. The pullups were rough solely because my hands hurt.

    WOD2: Finished with 12 burpee bar jumps. I was fairly happy with the results of this one. Getting better at doing DU while being fatigued. Before, I was only able to link about 5-10 when I was fatigued. Now I can get at least 25-30 before my shoulders and forearms burn. The S2O were pretty easy. T2B were/are my weakness. Linked 10 for the first round, then 5's, then singles.

    Happy with the progress. Thank you, Dan, for still doing these for us.

  3. Gymnastics: Still no MU, but tore my hands up nicely attempting. Made the rest of the workout a bit more challenging.

    A. 115# - same as my current PR, but this was with a mens bar and torn hands, so I feel okay about this.
    B. 85# - these felt mostly good. Did them almost all touch and go.
    C. Only did 3 rounds too - spent too much time working up to IRM - used 120# and they were definitely starting to feel heavy.

    WOD 1: Started with ring dips since there were so many of us - 7, 5, 5, 6. C2B were 6, 5, 5, 7. I need to get the rhythm down to butterfly my C2B, I'm pretty much doing singles or just kipping them. My two new tears (and the one from the day before) did not help my efforts here.

    WOD 2: Ugh! My math seriously needs to improve. I ended up doing 105# instead of 95#. And, if anything I should have gone down to 85# after doing S2OH and T2B Thu and Fri too. S2OH was definitely what held me up on this one. I only ended up getting through 1 S2OH on Round 4. Good news is that my DUs were good - one set of unbroken, and another with 40 to start. And, T2B weren't horrible, just painful on the hands.

    PRs for Patrick and Ernie today - Nice job guys!!