Thursday, August 27, 2009
2 rounds for time:
50 Jumping Pull Ups
40 Burpees
30 GHD Sit Ups
20 Deadlift
10 Muscle Ups
Coach’s notes: Position wrists just above the bar (both arms stretched out) for jumping pull ups. Deadlift loads are 275 lbs for guys and 185 lbs for gals. Post time to complete to comments.
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6 am class: 500 m row/15 KBS/15 jumping pull ups x 4
17:40
then: 3 x 5 K to E and 5 toes to bar
5 x 10 GDH situps
Thanks Laura & Rob – great class … thanks also Rob for helping with my row – perhaps one day I’ll get it!
6am classes: Excellent effort this week, it was great working with you! Thanks to Rob for helping out this am.
Laura
Mod: 10 band-assisted pull-ups + 10 push-ups = 10 muscle ups
DL – #124
21:03
Made up time on the GHD situps. And for those of you who may have some trouble with them, hopefully this is some encouragement – – at one point in time I could only do sit-ups sitting on a fitball ‘cuz my back couldn’t take it. And now — situps are my rest time…..whodathunk it…..
24:19 modified – muscle ups to ring jump ups and deadlift was 145 ( that was plenty for my poor form – thanks Brett for the coaching on that one.) I need to somehow brainwash myself into not taking so many breaks…
26:46 as rxd.
It was heavy and just awful, parts of hurt or made me sick. Took a half hour to get out of the gym after. Very humbling on the deadlifts and GHD. Great workout Coach
35:35 as rx’d.
Too much of the time came from the muscle-ups. It was tough to get them done at the end of each round, and I used a ton of chalk every rep because it was tough to keep the false grip with all the sweat on my wrists.
First round took 15:00 (probably 5:30 of it the muscle-ups), and the second round took 20:35 with 8:35 of it being muscle-ups (and 4:00 being the last 2 reps). GHDs and deadlifts felt fairly strong though. Burpees were their typical terribleness.
It was a satisfying one to get done though. It was an epic workout that deserved a better turnout than it received! Don’t tell me it was a rest day for all of you…
39:40 with mod modified – muscle ups to ring jump ups
was failing with the grip on the dead lifts after 5 reps
So, I ran into time constraints because I ended up having a client before I was done this, but here’s how it went…
22:15 for one round. Deads: modified to 315# but lifted from 6 inches above floor due to my back rounding when I pull from the floor…I think I just need some time to open up my hips some more. Muscleups: modified to 10 pullups supersetted with 40 dips. The rest was as rx’d. At that point I had get ready to train my next client. Boooo
got to the last set up muscle ups at 23:46, finished after 28 minutes.
Didn’t actually get a single muscleup, did 5 attempts both rounds, then jumping ones.
225# DL