Monday, August 23, 2010
tuesday 24 august 2010
1. Power Jerk(% of max jerk-split or power) 3x3+ @ 70,80,90%- AMRAP 3rd set, 3 minutes rest bw sets
2. bench press, 3x3+ @70,80,90%(%max x .9), 2 minute rest bw sets
3. 10x (or progression) inverted tuck to back lever+front lever+muscleup- keep rest minimal and effort high-challenge yourself
4. 6xAMRAP strict pullups, alternating sets between supinated and pronated grip-rest as needed
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Impressive video AJ
ReplyDeleteOn Beta Alanine....Beta-Nox is good stuff
this will be a day when all the guys get to laugh at the wimpy girl and her strict pull-ups.
ReplyDeleteAJ, you're a fuckin animal!! Chris, I tell you whats impressive and that is Ashley hasnt even done the wod and she is already makin excuses and whining about being a wimpy girl!! What she doesnt realize is that we laugh at her all the time!!
ReplyDeleteso i guess i have been behind the curve and Kent just showed me how the shit got started with all the conversation that has been floating around, thats ok haha I will get his bald headed ass back
ReplyDeletehonest truth, strict pull-ups are just a huge weakness of mine. so are muscle-ups, and bench. this will be day of getting my ass kicked! that's good though b/c i obviously need to spend some time on this crap.
ReplyDeletewhat's that, kent? what did you say? i'm sorry... you're break, breaking up... i can't hear you.... oh, you're gay so that's why you cry about your blisters... got it.
powerjerk- 160,180,205 3x3 on all
ReplyDeletebench- 160,180,205 (9) on the last set
the levers and and muscle ups killed me
7,5,5 supinated
7,4,5 pronated
power jerk 3x3 on all 175,200,225
ReplyDeletebench 170x3 190x3 215x8
levers&muscle ups was only able to hit 2 muscle ups straight out the front lever. Made sure i got 10 in tho.
pro-11,8,6
sup-8,5,5
Ashley if you werent so far behind me you could hear better! What i said was "quit dragging your vajayjay or you're gonna get blisters"
Power Jerks: No Jump and land, just a re-dip
ReplyDelete179/204strong/229failed
Bench: first week of 2nd cycle on 5-3-1
155x5/176x5/200x11
10-12 x attempts at rear planche/front lever/MU
not to bad, strong muscle ups...have some new construction in my garage resulting in some funny ass video I'll post later
pull ups later
http://www.mobilitywod.blogspot.com/
ReplyDeleteeveryone should follow that site, that is some GREAT SHIT. kstar is the man.
ReplyDeletekstar is the man. i went to his movement and mobility cert last feb and it was awesome.
ReplyDeleteonly did part 1 this morning b/c of not enough time between teaching classes and foundations. will be heading back in a couple of hours to finish parts 2-4.
1) power jerk 110x3, 125x3, 140x3
and kent, that made me laugh out loud!
2) bench 80x3, 90x3, 100x11
ReplyDelete3)worked on progressions for back lever, front lever, and m/u. almost got my m/u back. it will return soon, i just know it.
4) 1,2,2,2,3,2
5x5 Back Squat 75%(252#) including 25# of chain
ReplyDelete5x3 Front Squat 75-85%(207-227) including 25-50# of chain
Pull ups: 18/10/12/11/10/8 with 10 reps each arm alternating dumb bell bench press following each set 55#db's
50 KTEs
Power Jerk 236x3, 295x3, 350x3
ReplyDeleteBP 255x3, 275x3, 305x6
Worked on kipping MU transition and front lever extensions.
Pull ups: 15, 8, 8, 7, 5, 6