Call Us: (507) 206.4611

Tuesday 10082013

7
Oct

Tuesday 10082013

Fitness 

A1.  Back Squats – 5 x 5 w/3 Min Rest 

A2.  Strict Pull-ups x 5 – After each set of squats 

B.  EMOM – 15 Mins 

1st Min – 5 x Deadlifts 

2nd Min – 15 – 20 x Sit-ups 

3rd Min – 10 x Alternating Lunges 

(5 Sets total for each movement)  

Performance 

A1.  Back Squats – 10 x 10 @ 40%-60% 

Perform 1 set every 2 Mins  

A2.  Strict Pull-ups x 5 – After each set of squats 

B.  EMOM – 15 Mins 

1st Min – 5 x Deadlifts (Moderately Heavy) 

2nd Min – 30-40 x Double-unders 

3rd Min – 10-20 x Alternating Lunges (Weighted Optional) 

(5 Sets total for each movement)  

Sport 

A1.  Back Squats – 10 x 10 @ 40%-60% 

Perform 1 set every 2 Mins  

A2.  Strict C2B Pull-ups x 5 – After each set of squats 

B.  EMOM – 15 Mins 

1st Min – 5/3 x Muscle-ups 

2nd Min – 50 x Double-unders 

3rd Min – 10 x HSPU 

(5 Sets total for each movement)  

-Post results under comments  

10 Responses

  1. Nicole Chovan

    A1. Done at 125 (55%)
    A2. Done
    B. Done. Attempted 2 muscle ups first round, failed both. same for round two. Then changed to 10 ring rows because my hands were starting to rip. Other things went well 🙂

    Mobility.

  2. Susan Kian

    Liked the squats. The weight could have been heavier I guess but it was fun. Pull-ups got hard at end but did them all. Tried to hit my chest but found it pretty tough with out a kip or a reverse grip.

    I was super pumped for this workout because it had two things I am generally good at (MU and HSPU ) and dubs which I really need to work on. I got kinda pissed at myself that I couldn’t do the muscle ups. I don’t know what was wrong with me. I made progress on the dubs by watching Staci. Tried keeping elbows in and maintaining a hollow position on the jump. I did 30 in a row once which is good for me.

  3. Carrie

    Performance
    A. 85#. Knees get sore doing 10 at a time. Strict Pull ups. Need definite work on that!
    B. 145# deadlift. Goal was 10 DUs a round. Able to string 5-6 together sometimes. 16 lunges. Really liked this workout.

  4. Sara J

    A. squats at 90lbs. pull ups with blue band

    B. deadlifts- first round at 135, rest of the rounds at 155lbs
    all DUs
    all 20 lunges with 25lb plate over head
    great leg day

  5. Crysta P

    Fitness
    A1. Back Squats: 55, 55, 55, 65, 65
    A2. Pull-ups with green+red bands
    B. Deadlifts @ 85lb, 20 sit-ups, lunges were all over the place – in the end I slowed down and did fewer reps but focused on form with my left knee
    This was a fun workout! It’s nice to be lifting again.

  6. Staci Vinz

    A1. Done @ 85# (really light, but wanted to do something. Legs still recovering from competing).
    A2. Done (didn’t complete all last 2 rounds).
    B. 5 x DL @ 155#
    40 x DU’s
    20 x Alt. Lunges