Skill
Ring pulls (ring rows, false grip pull-ups, muscle -up work)
Met-Con
"The Chief"
5 rounds
AMRAP 3 minutes of
3 Power Cleans @ 65%
6 Push-ups
9 Squats
1 minute rest between rounds
Cash-out
Knees to Elbows
Post notes, loads, and reps to comments.
Previous Workouts
12 comments:
Ring work
first time knocking out consecutive muscle ups sets of 2-3 felt good and easy. Thanks for tips casey
Met-con 4 sets each round = 20 total @135 for clean weight.
squats were the limiting factor here.
Awesome group this morning
I like "The Chief". 4 sets per round with a couple of power cleans scattered here and there. 55# power clean.
Good job on the muscle ups Stephen!!
Sherri Mc
This was a good workout and I was able to redeem myself from yesterday's struggle.
I only got 1 muscle up out of a few attempts. This was a little dissapointing, but I only got my first one 2 weeks ago and haven't done any work on them since. I feel like I am thinking too much about it and psychig myself out on them.
On "The Chief" I used 135# for the Power Cleans. I have never maxed out on them but did 205# at the Summer Games and just based my weight on that. Rounds went as follows:
5
4 +4 squats
4 +pushups
4 +5 squats
4 +6 squats
The part that slowed me down the most was the squats.
Overall a good workout today.
Ring work- my first real attempt at muscle ups. Left arm wants to go out wide.
The Chief
4 plus 1 squat on the first round all the rest were 4 even or 4 and a couple cleans
155# for cleans
I agree with above comments, harder than it looks and squats were the hardest part
This smoked me. Becca had to kick me out of the gym 45min after class because I was just laying there, dying.
I got 5 rds + 1 squat then after that it was 3 rds and change each time. Still not feeling right.
On vacation and didn't have barbell for cleans so I did dumbbell cleans 25# dumbbells.
3+2 cleans
3
3+3 cleans
3+2 pushups
3+3 cleans
Did the knee to elbows and then ran 13 flights of stairs twice. Legs are tired :)
Did the "Chief" as rx'd with 135#
Rnd1 - 7
Rnd2 - 5 + 3sq
Rnd3 - 4 + 1sq
Rnd4 - 4
Rnd5 - 4
Really got out of the gate fast today, but knew I was not going to be able to sustain that effort so dropped off significantly from there. Should have gotten 5 in the last 3 rounds but took too long of breaks. Next time I am going for 28 completed rounds on this one (7,6,5,5,5).
Mike
Ok you need to see this. Dave posted a video work-out by Gwyneth Paltrow a while back which showed her personal trainer taking her through some ridiculous exercises and talked about putting her on a special diet. Now she has been diagnosed with osteopenia which is the beginning stages of osteoporosis.
http://www.thatsfit.com/2010/07/29/are-macrobiotic-diets-healthy-this-week-on-aol-health/
I cannot stress enough that we need to be strong to fend off these aging related diseases. This is no joke and unless she gets some beneficial nutrition and work-out counselling she will take Sally Fields place in pitching Boneva or the next Bone density drug.
Very Sad ... Mike
Killer workout today! Muscle ups are not happening for me yet, gotta work on that.
"The Chief" 65# for PC went like this:
5
4+2PC (think I missed a round here..)
4+6sq
5
5
Really enjoyed this workout!!!!
Liked the workout today! As always...a little harder than it looked:)
"THe Chief" rx'd at 95#
6 + 3pu
5 + 2pu( i think!)
5 + 1 sc
5 + 1 sc
5
my goal was to not fall below 5, so i am pretty happy with this!
Ring work interesting but fun
WOD:
round 1: 4+4 pushups
round 2: 4+6pushups
round 3: 4+4pushups
round 4: 4
round 5: 4+4pushups
all in all pleased with myself
Found a 24 hr fitness for the WOD
5+ 6 squats
4+ 8 squats
4+ 6 pushups
4+ 3 squats
4+ 2 pushups
Concentrated on form of power cleans @135 Harder than it looked
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