Explosive Thru the Mid
bros being bros
Warm-up
Tabata
first half – Bottom of Squat Hold
2nd half – T’s, Ys, Is, Ws
-OH Stretch (athlete’s choice)
Strength
1. DB Strict Press
5-5-5-5-5
2. One minute of Back Squats
Hold the bar on your back in the bottom of a squat for the entire minute, standing every 15 seconds (:15,:30,:45, :00)
Work up to your heaviest load. Rest as needed between sets. 5 true attempts
WOD
2-4-6-8-10
Squat Clean
Ring Muscle-up
Games (205,135)
Regional (185,120) 1-2-3-4-5 MUPs
Open (165,105) 1 MUP every rounds, or strict chest to bar chin-ups x2
Masters- Chest to Bar Pull-ups x2
45s, 50 (2 sets of 4 reps)
21:00games.. those last 10 mups took way too long
DB: 35
Squat: 105
Wod: 17:56 Regionals
I was happy to hit all these mups today without failing any…the turnover is starting to feel good!
70’s
265
11:31 games
60 on the DB
155 on the back squat
18:34 WOD @185 with bar MUPs in place of rings.
1st day back in about 10 days – flu bug hit me hard to kick off 2015…
db strict press x5: 75
bottom pause squat x4: 225
only did 1/2 the wod
DB Strict Press: 55
BSquat: 155
WOD: 22:22 regional
DB Press: 60
Squat: 205
WOD: 11:33 Rx