Strength
1) As long as you want to establish a 1RM Deadlift.- 405...20# under current pr, went straight to 445 after 405 went up easy and didnt even budge it, felt mentally whipped after that
2a) 5XME STRICT (supinated) C2B Pullups – rest 60 sec.- 19, 11, 10, 7, 9
2b) 5X5 Weighted (if possible) Tempo Ring Dips – rest 60 sec.- BW, 25, 45 (4), 35 (4), 25
Notes: 3 counts down, pause for 1 LEGIT count at the bottom, fast on the way up. Try a few reps before you begin, if these are easy then add weight.Skill
20 minutes alternating practice:
1) HS Walks (or freestanding HSPU if you have more than 75′)- practiced some freestanding HS holds and walks with a spotter, horrible at these
2) UB ME Muscle-Ups (or MU to Ring HSPU if you have more than 10 consecutive)
Notes: This is not about effort or output, it is strictly practice. The goal for the walks is consistency and distance. The goal for the MU is double digits UB for the gentlemen, and 4 to 6 for the ladies.
-most UB was 3, very fatigued after pu's and dips
Jan 20-22 Rudy Nielson will be coming to Murfreesboro to hold a training camp for those of us that are following his programming. It will be over at Crossfit Rutherford and I am totally stoked! This is big time boys and girls!!!
Only got 441 on deadlift. Wore myself out trying to get 500, really disappointed about this
ReplyDelete1a. 13,7,7,7,7
1b. did most unweighted, a few with 10# plate. could have went heavier but i just didn't want to wait on the belt.
Saw some minor improvement on HS walks, but did well with MU to ring HSPU. Got 2 consecutive, think i could maybe do about 4 or 5 fresh.