May 17, 2004
Complete as many rounds in 20 minutes as you can of:
Post rounds and fractions of rounds completed to comments.
Tom Gorman's Olympic Weightlifting site: http://tomgorman.moonfruit.com/cleanandjerk
Posted by lauren at May 17, 2004 8:18 PM
More squats? Horray!
horizontal bar muscle ups + sqts 5/50
3 complete rounds + 14 sqts
did 25 dands & 50 squats
5 complete rounds (broken sets on dands after 1st round) +12 dands
5 rounds in 15 minutes. First set was all five consecutive, next two rounds were breaks of 3/2. The final two rounds were breaks at 2/1/1/1.
I stopped the WOD early to preserve my shoulders and elbows; my shoulders are still stiff and sore from the MUs/ring dips two days ago. My form wasn't as tight as Saturday's workout and I cranked my elbows a couple times. Finished the last five minutes with non-stop squats.
4 Rounds - 5 PU/Dips instead of each MU
Well I did SAT's WOD yesterday so it was like almost repeating the same workout. Took it slow and easy.
Pullups - 5/5/5/5
Pushups - 10/10/10/10
BW SQ's - 40/40/40/40
Substitute 5 pullups + 5 ring dips = 1 MU
2 complete rounds + (25 pullups, 25 ring dips, 10 squats)
Got the order reversed.
3 rounds of 25 pullups/25 dips
4 rounds 50 squats
finished 1 more round of pullups/pushups
5 pu's/5 dips instead
50 squats 5 1/2 rounds
my legs were screaming/great wod
Substituted set of 5 ring dips and a set of 5 pull-ups for each muscle-up.
Had to jog 50m from rings to pull-up bar between sets.
2 rounds in 19:55.
Can't do MU's yet, so I did 10 assisted pull ups instead. So this is what I accomplished: 8 rounds of 10 pull ups/ 50 squats and 1 extra set of pull ups. Is there any thing else I can do to improve my pull ups and build the muscle to do them unassisted? Suggestions would be great.
1 round=50 squats, 10 ring pullups, 5 HSPU.
Completed 7 rounds + 38 sq + 5 HSPU.
Shoulders were still smoked from the ring dips on Saturday, so I did this instead using yesterday's template:
3 rounds for time of:
Burpees, 15 reps
Rope climb, 10', 2 ascents
Burpees, 15 reps
Rope Climb, 10', 2 ascents
Got 3 rounds in 20" of 25p/u and 25 ring dips and 50 squats, but I did 2 more rounds totaling 34". Sweaty one!!
Broken rounds throughout all 5 rounds
1 round = 15 pullups, 15 dips, 50 squats
completed 3 rounds plus 8 pu's, 10 dip
total = 53 pu's, 55 dips, 150 squats in 20 min.
Work apportionment is the key, isn't it? My pullups and dips suck, so if I'd done the full 25/25 per round, I probably would have struggled to do 2 rounds total, meaning the same amount of pu's/dips with fewer squats.
1 round = 25 pull-ups, 25 dips, 50 squats.
Total Rounds = 3
I did not have much gas in the old tank today. Every pull-up was a struggle. Going to hit some Olympic Lifts tomorrow.
3 complete rounds plus 2 m-u equivalets. I had no rings so I had to do 5 pull-ups and 5 dips per muscle-up.
Started the workout attempting to do M.U.s on a strait bar using a false grip. I didn't succeed.
25 PUs/25 Dips
Max. in 20 minutes
3 complete rounds with 2 min. left. Cut it off there...I have to run to the airport and catch a flight.
Thanks Ross, will look at that.
1 MU = 5 bar pull-ups and 5 ring dips
Completed 4 rounds with an additional 10 pull-ups and 5 dips. Ring dips were the showstopper for me on this one.
5 complete sets
the muscle-ups were the easy part, the squats are what slowed me down!