Monday, May 31, 2010

Muscle-ups, power cleans, run 220m

Buy-in
Jumprope.  3 attempts each
  • 2-foot bounce
  • Alternating 1-foot
  • Double unders 
Shoulder prep (Kelly Starrett)
  • Pushup circles
  • 1” Pushup
  • Pushups wide to narrrow
  • Side triangle, 10 x foot taps
  • Walkouts
  • DROM
  • Pullups wide to narrow
Legs 
3 rounds of: 
  • 10 x Overhead squats (45-35-15# Bar or PVC) 
  • 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood;) 
Kirsten:
Legs 
3 rounds of: 
  • 5 x Pistols (each leg) 
  • 10 x Hip extensions  (good mornings)

Strength

  • Power cleans w/PVC - 15# (skill)

WOD: Muscleups, power cleans, run 220m
Five rounds for time of 
  • 5 Muscle-ups (progression)
  • 135 pound Power clean, 10 reps (weight)
  • Run 220 meters
David Millar 10:08.  30 minute limit.
Post time to comments
Cash-out
POSE
1 minute Pony 
1 minute leaning Pony
Stretching

3 comments:

  1. KW 13:32
    Joanie 13:51
    Nice job both of you, learning technique on MUs and power cleans!

    Charles coached. Don't worry, I'll have my butt in gear on Wednesday!

    ReplyDelete
  2. Scaling
    MU progressions
    Power cleans
    KW 35#
    Joanie 15#
    Emphasis on learning the lift.

    ReplyDelete
  3. Joanie, it was nice to have you over this morning! Good job on the cleans. A technical move; repetition only helps. It was great to work out with you.
    Charles, thanks for coaching our form. Very important job!

    ReplyDelete

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