100818 Wednesday

Becca gets her first strict muscle-ups!

Strength/Skill Work: Spend 10 minutes working on muscle-up progressions. Have your muscle ups? Take three attempts to see how many you can string consecutively.

Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial.

Skill Test:

With a continuously running clock complete max reps in one minute at each of the following stations:

Pull ups

Sit ups

Push ups

Squats

Deadlifts (~70% 5RM not to exceed 275/165lbs. Please note your 5RM should be ~395/225 to complete this Rx’d)

Work with a partner so they can count your reps during the minute and enable you to not lose time recording numbers while transitioning.

15 thoughts on “100818 Wednesday

  1. Shanna Post author

    Name 500m MaxRepTot Bands/Knees/DL#
    Frank 145 123 135#
    Bill 143 115 135#
    Carly 202 127 105#
    Rustan 146 151 200#
    Besty 202 121 red/purp/ 89#
    Matt B 134.7 120 190#
    Amanda 205.7 94 105#
    Tom 200 149 225#
    Peter 156.6 71 grey/90#
    Steven 1:50.5 71 grey/210#
    Seth 2:08.2 108 black/90#
    Jana 1:58.6 108 purple/105#
    Phil L. 1:42 123 140#
    Jen 2:10.7 131 gray & red/knee/66#
    Eva 1:56.5 120 red/105#
    Phil 1:57.8 133 red/90#
    Kimberly 2:09 138 red/99#
    Stew 2:00 145 red/105#
    Christian 2:11 107 blue&purple/89#
    AF 2:20 121 green/knee/62#
    Mark 1:58 123 111#
    Hans 1:52 104 purple/71#
    Amy 2:28 111 red/72#
    Katie 1:58 143 140#
    Red 1:59.7 110 140#
    Tim U. 1:53.3 97 140#
    Brooke 2:12 109 Black/knee/90
    Smac 2:20 104 purple&blue/knee/75
    Robert 1:56 142 red/225#
    Brian C. 1:35.3 129 185#
    Leslie 2:17.5 116 2x purple/ 65#
    Shalene 2:06.5 107 2xpurple/89#
    John 1:34 121 210#
    Anthony 1:35.7 120 165#
    Jamie H 1:48.1 150 140#
    Daniel T. 1:29 98 245#
    Brain T. 1:47.7 112 165#
    Beth 2:14.4 137 blue&red/76#
    Taye 1:55.1 107 purple/140#
    Miah 1:52 127/red/130lbs
    Mike H. 1:31.2 124 None/N/255lbs

    Reply
  2. hjudge

    Way to go Becca!!! (I hate I missed today. duty called. Workouts might make me walk funny, but god, its good for the soul)

    Reply
  3. Laura Landfried

    Thanks, Shanna, I was trying to figure out how I was going to master 95!…or what configuration that might be :)

    Reply

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