Wednesday, November 16, 2011

Double Unders, Muscle-ups, DB Push Press



Warmup
Skill
Gymnastic Volume
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes. 
stay within 2 reps for all sets.
Record reps and total to comments.
Strength
WOD
AMRAP 15
  • 20 Double Unders [wmv][mov]
  • 2 Muscle-up [wmv]
  • 10 DB shoulder to overhead (press/push/jerk)
Stretching

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2 comments:

  1. Charles WhiteNovember 16, 2011 at 7:40 PM

    CW: 5 rounds + 8 double unders. The new rope is a big help; I was stringing together single - double combinations. I think my record was 10!

    Gym volume with pullups: 4, 4, 3, 3, 2, 2, 2, 2, 2, 2 =26. One less than last time. I'm going to do two things. 1. Reserve judgement and be patient. 2. Be proactive and do short pullup efforts on off days.

    Good programming, I think. The different moves spread out the effort. Not much waiting around.

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  2. KirstenNovember 16, 2011 at 8:50 PM

    Power cleans: 3 X 5 at 70 lb.
    Gymnastic volume: HSPU, scaled from the box. 5-5-5-5-5-5-5-5-5-5 =50.

    WOD: 6 rounds exactly. Assisted MU blue band, 20 lb DB.

    Nice programming, hubby!

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