Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: Deadlift, 3 x 10 @ 50% of 1RM (see 5 APR)
This is a de-loading day. Focus on absolutely perfect form. Touch and go at the bottom, but take a second if necessary to reset properly.
Train: "Nasty Girls" for time:
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)
Time frame for this workout is 8 to 10 minutes, so scale reps and weights accordingly. If you are not finished in 10 minutes, then stop. We'll hang the rings on the cable-thingy-mo-bob so that we do not incur the wrath of the gym retards, um, I mean supervisors.
Squats are crease of hip below the knee to full extension. Fight through the burn and keep breaks/rest to a minimum. Your legs can recover during the pullups/dips or muscle-ups.
Muscle ups can be performed on either a bar or rings if you've got them. If you can't do a muscle up, then substitute 14 pullups and 14 dips total each round. You can break them up however you want to. Muscleups are from full extension at the bottom to full extension at the top. Pullups are from full extension to chin over the bar. Dips are from thumbs at nipples to full extension. If you're going to do jumping pullups, then double the reps.
Power cleans are from the ground to full extension, catch it wherever you can. You do not have to receive it in a full squat. You DO have to stand it up to full hip extension before lowering the bar back down for the next rep.
Keep the intensity up. This is one of the best workouts I know of if you can keep plugging away and keep breaks to a minimum.
Post: PNF, stretch, and roll.
APFT Folks: Do 4 x sets of tabata pushups and situps, four times during the day. Spread them out as best as possible for your schedule. Give yourself at least four hours rest before the workout.
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MAJ M - Practice: 205,205,205; Train: RX'd, 8:59. Damn air squats killed me. MUs felt strong.
ReplyDeleteMaj P-Practice:185,185,185; Train: (14x pull ups and dips)10:02 w/5 cleans left. Found the intensity on the last set of cleans-5 x cleans in 20 sec; if I performed like that in the previous sets would have finished with no issues. NEXT TIME
ReplyDeletePractice: 195, 195, 195; Train (subbed 14 x PU and Dips for MU): 2 rounds + 50 Squats at 10:00. On triple antibiotic for peptic ulcer... maybe I shouldn't even be in the gym. I hate this place!
ReplyDeleteSela: Practice: 160 x 3; Train: 14PU/Dips, 2 rounds + 50 and 4 pull ups @ 10min...MAJ M is a sick man
ReplyDeleteFerarra: 160 x 3; Train: 14's, 2 rounds +10squats in 10 min
Wise: Practic: 135 x 3; Train: 14's and 95# cleans; 5 cleans left on 2nd round
Nick - You can warmup, practice, and stretch, but you do NOT need to be training while on the antibiotics. Let your body freakin' heal itself so that you can train properly on down the road. Patience, my friend.
ReplyDeletePractice: 165, 165, 165; Train: Subbed 28 JPU and 14 Dips for the MUs, finished 2 rounds in 10:28. Was a little tenative with my back, but got through it with no issues (took an extra rest day Saturday because it was killing me for some reason).
ReplyDeletePratice: 275, 275, 275; Train: DNF; 14PUs 14DPs
ReplyDeletefor the first 2RDs, then went to crap after air squats on 3rd. 6 days off is way to long. Also working alone is extremely difficult, no one to push you when you are whinning!