Muscle up city in May

May 21st, 2013

Category: Competitor

Muscle up city in May

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Want to be good at Oly?

Warm Up
2 Rounds
10 Burpee pull-ups
10 Barbell back squats
10 Barbell OHS
10 Barbell rollouts

10 minutes of stretching

Strength
High Bar Back Squat w/ chains (2 sets/1 set)
2-2-2-2-2

*Between sets complete as many strict Toes to Bar or straight leg lifts as possible*

WOD
7 minutes to Establish a 3RM Overhead Squat from the floor

Rest 5 minutes

30 Burpee-Muscle-ups

7 min cap

Open- 30 Burpee C2Bar pull-ups

DISCUSSION 40 Comments

  1. Schurko 05/23/2013 at 12:07 am

    Bit behind. Did the workout tonight (Wed)

    Squat: 365×2 no chains.
    WOD 1: 245 x3
    WOD 2: 16 reps. Surprised by this.

  2. Schurko 05/23/2013 at 12:07 am

    Bit behind. Did the workout tonight (Wed)

    Squat: 365×2 no chains.
    WOD 1: 245 x3
    WOD 2: 16 reps. Surprised by this.

  3. DePrizio 05/22/2013 at 10:59 am

    First day back in about 2 months. Eased into it, I was tired after the warmup. Didn’t push things anywhere just basically went with what used to be warmup weights for all. Back feels fine today no residual effects. Still some mental boundries to get over with loading up bars.

    WOD 1: 145 was just feeling how cleans and OHS felt
    WOD 2: CTB roughly 5 minutes. Wasn’t going at it hard, iffy on crashing to ground on burpees.

    .Hopefully all is well and I can progressively get heavier with loads and get back to more violent movements like MUPs. Ripped my hands- perfect. Be in on Friday morning. Will be 2x a week and stretching until my body adapts again. (which will probably be 2 weeks since I get antsy to train once in in the box)

  4. DePrizio 05/22/2013 at 10:59 am

    First day back in about 2 months. Eased into it, I was tired after the warmup. Didn’t push things anywhere just basically went with what used to be warmup weights for all. Back feels fine today no residual effects. Still some mental boundries to get over with loading up bars.

    WOD 1: 145 was just feeling how cleans and OHS felt
    WOD 2: CTB roughly 5 minutes. Wasn’t going at it hard, iffy on crashing to ground on burpees.

    .Hopefully all is well and I can progressively get heavier with loads and get back to more violent movements like MUPs. Ripped my hands- perfect. Be in on Friday morning. Will be 2x a week and stretching until my body adapts again. (which will probably be 2 weeks since I get antsy to train once in in the box)

  5. MikeJones 05/22/2013 at 2:26 am

    Warm up, 305 (2sets), class wod

  6. MikeJones 05/22/2013 at 2:26 am

    Warm up, 305 (2sets), class wod

  7. Patilac 05/22/2013 at 12:58 am

    Back squat with 2 chainzzzz
    325
    Wod 1 – 215 probably had 225 in me.
    Wod 2 – 28, twenty fucking 8!!! I should’ve pushed harder to finish.

  8. Patilac 05/22/2013 at 12:58 am

    Back squat with 2 chainzzzz
    325
    Wod 1 – 215 probably had 225 in me.
    Wod 2 – 28, twenty fucking 8!!! I should’ve pushed harder to finish.

  9. Wheeler 05/22/2013 at 12:23 am

    Strength: 155, failed #2 @ 175…forgot to count TTB
    WOD 1: 130
    WOD 2: DNF, 26 reps…burpees + CTB = goat salad

  10. Wheeler 05/22/2013 at 12:23 am

    Strength: 155, failed #2 @ 175…forgot to count TTB
    WOD 1: 130
    WOD 2: DNF, 26 reps…burpees + CTB = goat salad

  11. Melberg 05/22/2013 at 12:10 am

    HBBS 355*2 + 1 set of chains
    OHS from ground 250*2
    WOD 601 open

  12. Melberg 05/22/2013 at 12:10 am

    HBBS 355*2 + 1 set of chains
    OHS from ground 250*2
    WOD 601 open

  13. Tim 05/21/2013 at 10:17 pm

    Warm up: done
    Strength: 375#, strict TTB 8, 6, 6, 5
    Wod 1: 175#
    Wod 2: 3:47 @ open

  14. Tim 05/21/2013 at 10:17 pm

    Warm up: done
    Strength: 375#, strict TTB 8, 6, 6, 5
    Wod 1: 175#
    Wod 2: 3:47 @ open

  15. Petra 05/21/2013 at 6:03 pm

    Warm up: done
    Strength: 145#, strict TTB 8, 10, 8, 8
    Wod 1: 95#
    Wod 2: 3:25 @ open

  16. Petra 05/21/2013 at 6:03 pm

    Warm up: done
    Strength: 145#, strict TTB 8, 10, 8, 8
    Wod 1: 95#
    Wod 2: 3:25 @ open

  17. Kenny "F'n" Powers 05/21/2013 at 4:37 pm

    I think I was blacked out for the entire WOD this AM due to drinking my face off last night.

    Anyways, HBBS: 225
    WOD 1: 135…wanted to try 155 but walked around instead
    WOD 2: fuckin 7…not exactly great effort on my part this morning

    Class wod: 8:44

  18. Kenny "F'n" Powers 05/21/2013 at 4:37 pm

    I think I was blacked out for the entire WOD this AM due to drinking my face off last night.

    Anyways, HBBS: 225
    WOD 1: 135…wanted to try 155 but walked around instead
    WOD 2: fuckin 7…not exactly great effort on my part this morning

    Class wod: 8:44

  19. dudley 05/21/2013 at 1:55 pm

    HBBS: 225#; WOD1: 185×3; WOD2: 27 MUs (should have went out faster); Class WOD: 9:35 thanks kfp

  20. dudley 05/21/2013 at 1:55 pm

    HBBS: 225#; WOD1: 185×3; WOD2: 27 MUs (should have went out faster); Class WOD: 9:35 thanks kfp

  21. Kara 05/21/2013 at 1:23 pm

    Warm up: done
    Back squat: 155#, did straight leg lifts not strict TTB
    Wod 1: 85# not good. Started light, went up in tiny increments
    Wod 2: 5:09 open. better than I thought. I went into it assuming I wouldn’t finish.

  22. Kara 05/21/2013 at 1:23 pm

    Warm up: done
    Back squat: 155#, did straight leg lifts not strict TTB
    Wod 1: 85# not good. Started light, went up in tiny increments
    Wod 2: 5:09 open. better than I thought. I went into it assuming I wouldn’t finish.

  23. Will 05/21/2013 at 1:14 pm

    Warm-up: done
    Strength: 275
    WOD 1: 185×3, 205×2 and barely missed the third coming out of squat. OHS felt really wobbly today and the 7 minutes comes up pretty quickly
    WOD 2: Hit 7 MUps. Goal going in was 10, so disappointing day overall

    Did class WOD after with KFP, Dudley, and Kyle – 9:05. Good to have the comments open again and congrats to the CFS team on a great performance this past weekend.

  24. Will 05/21/2013 at 1:14 pm

    Warm-up: done
    Strength: 275
    WOD 1: 185×3, 205×2 and barely missed the third coming out of squat. OHS felt really wobbly today and the 7 minutes comes up pretty quickly
    WOD 2: Hit 7 MUps. Goal going in was 10, so disappointing day overall

    Did class WOD after with KFP, Dudley, and Kyle – 9:05. Good to have the comments open again and congrats to the CFS team on a great performance this past weekend.