February 12, 2012
Today I Will Do What Others Won’t..
So Tomorrow I Can Do What Others Can’t.
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Bar Muscle Up Progressions part 2
RX: Back Squat 5×3@90%. As Many Rounds As Possible 18min. of 10 Hang Power Cleans (40/60), 10 KettleBell Snatch (35/55) (each side, Full Snatch), 10 Double Unders and 1 Bar Muscle Ups.
Gold: Back Squat 5×5. As Many Rounds As Possible 18min. of 10 Hang Power Cleans (35/50), 10 KettleBell Snatch (35/55) (each side, Full Snatch), 10 Double Unders.
Silver: Back Squat 5×10. As Many Rounds As Possible 18min. of 10 Deadllift (30/40), 10 KettleBell Power Snatch (25/35) (each side), 10 Single Unders.
Endurance: 3rounds of 20 Back Squats with barbell and 20 Double Unders.
Men’s S&C: RX
Women’s S&C: Back Squat 5×10. As Many Rounds As Possible 18min. of 10 Deadlifts (30), 10 KettleBell Power Snatch (25) (ES), 10 Single Unders.
Competitor: RX, and 15-12-9 Burpee Over Bar Jumps and Snatches (30/40)
BS – 65×3, 67×2
WOD – 4rds+7 (gold 35lb)
Gold
BS – ended with 62
WOD – 3rds + 23 (30k HPC)
Gold
BS 90K
4 rounds + 8
40K HPC 35 KBS
BS: 35, 55×3, 58
Wod: gold 30k and 20lb db ….3 rds +20 db snatch +4du
BS: 110, 120 for the rest
WOD: 3 rounds plus 5 reps. Rx except only 35# KB snatch
BS – 110×3 115×2
WOD – 4 rounds at 50k HPC, 35# KBSnatch
BWC – DONE
BS: 110 110 110 115 115
WOD: 3 rds + 30 reps. (KB–45 then 35 35) Got FIRST EVER bar muscle up on round 3. (missed the first 2)
Yay!!! Nice job!
Tom-I was busy snatching my KB when I heard you say, “first one ever!” That is awesome!!!
Good job, Tom! Gotta love those first evers!
Ya Tom!!!!~ Shantelle
BS- ended at 145
WOD-1 BMU short of 4 rds and used 45# for snatches
BS – up to 140k
WOD – 3 rds + 15 KB – used 35# for KB swings. Definately something I need to improve on.
BS: 145K
WOD: 5 Rounds + 7 Cleans RX
BS: 80k,90×2,100k,105k
WOD: 3 rounds plus 15 reps (Gold)
BWC: Done
BS:100,120×4
WOD: 4rd+3 60k cleans,35#CB,CTB or BMU attempts
BS: 90-100-105-110-115
WOD: 5+27 Rx
Didn’t you hit 117 on the last squat this morning?
You know what, I did! I was confused the whole time. The last three were 107-110-117.
BS-120k
WOD-4 rds+8 Kb
35lbs. for kb
BS 120,130,135,135,140
3rds+22 RX no muscle ups just attempts
That video is awesome! I am excited to work those drills!
BS: 35×4, 37
WOD: 4 Rounds (15k HPC, 10lb KB Snatch, singles)
Backsquats-40k for first 2 sets. 45k for last 3.
WOD 3 rounds with 25 kettle. Finished 10 PC in 4th round. Did 30k for PC. Thanks Armand for the push!!!
BS: 65, 75, 80 (pr by 5), 80, 80k (failed on the last one)
WOD: 3rds +13 rx & first time doing a bar muscle ups on my own. Great day..I just might buy me a cupcake!
Do it!
Go for it!
BS: 70, 80, 80, 80 fail, 80 fail
WOD: 4 rds–gold.
BS: 65,70,72,72,75
WOD: 3 rds + 7 rx, except used 30# db on snatches and BMU were attempts. One of these days…..
Lift: 153k x2 155k x3
WOD: 4 rds rx
BS: 60, 60, 62, 62, 65
wod: 4rnds +12 reps rx
bwc: done
not enough time for comp. wod but will do it this week.
BS @ 150k all five sets
WOD 3rds plus up to 15 kb with 45lbs. Jump ropes were singles with a few double unders mixed in.
BS: 35, 40, 45, 47, 49
WOD: 4 rnds 20k phc 10lb db snatch.
BWC: done
85×3, 88, 90k
5 plus 27 rx
copier
Hahaha. Just trying to be good like you.
BS: 130, 135, 140, 143, 143k
WOD: 5 + 25 Rx
I’ve never done this before…bear with me.
BS- 4×10 (10k/side),5-add 5k
WOD- 9 rnds plus 10 Silver
(25k and used kettlebell until last set- couldnt pick it up…)
BS 170K, 175K w/ spot
WOD 4 rounds + 12 reps RX
160-175bs
5+33rx
5rds + 2RX(35lb kb)
Lift: 75, 75, 80, 80, 83
WOD: 4 rds + 6 gold (but did 40K pwr cleans)
BS 110 x1, 120 x 4
Wod 3 rds and 20kettle ball snatch
Tired poor effort, long breaks
Gold wod
Bs 8080
Wod 3 rds 10 hpc 60 k 1 snatch at 35k almost one bmu
BS: 110, 112, 115, 117, 120 (major help on last rep of the 120)
WOD: 3rds (50k hpc, 35#kb). 1st time doing bar muscle ups in 2 months
BS:130,130,140,140,140
Wod 4 +7 pwr clean 50k for both lifts ctb
130, 135, 135, 135, 139
4+4 rx
BS: 75, 80×2, 83×2
WOD: 3+18 Rx
BS-105-110-110with some help on last rep last 2 @100
WOD-3rds rx thoes kb snatches kicked my ass.
98k
4+12 rx
85-90-87-87-87 bad day
WOD 5+34 RX
Didn’t have time to BS so I’ll do it later this week.
WOD: 5rds +18 with 40 for 1st round then 35 and then 25kb.
BS: 62, 65, 65, 65, 65
WOD: 5 rounds, hip to bar muscle-up, 25 lb. KB snatch
BS: 40,45,45,50,50
WOD: 5 rounds + 1 DL