I admit that I enjoyed that Thanksgiving break, but it's time to get back to it. Some heavy thrusters should get rid of that holiday hangover.
"080817" - 15,12,9 Rep rounds For Time:
Thruster - 135 lbs
Muscle-Ups
Standard substitute for a muscle-up is 3 pull-ups and 3 dips.
Scale as needed.
Results:
Jennifer - ~9 min, sub 30# thrusters, 1 x jumping pull-ups, triceps dips
Melanie - 9:57, sub 45# thrusters, 1 x jumping pull-ups, triceps dips
Seth - 17:14, sub bar muscle-ups
Jason - 29:23, sub jumping bar muscle-ups
Justin - alternate strength workout, see comments
Monday, December 1, 2008
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2 comments:
uh 29:23. sub'd jumping MUs. having to power clean the weight every 3-4 reps because i couldn't seem to do more in any given set took it's toll on me. i definitely should've scaled this one down. weakness ON.
First day of my new strength-based routine:
CFWUx2
Back Squat - 5 sets of 5 @ 260lbs
Bench Press - 5 sets of 5 @ 180lbs
Deadlift - 1 set of 5 @ 310lbs
(All sets included a ramp-up of 4 or 5 warm-up sets. Bench press was actually 1 set of 3+f@220, 1 ugly ass set of 5 @200, 3 clean sets at 180)
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