Tuesday, August 13, 2013

8/14/13- Cinco

Reminder there will be no GROUP CLASS at 6am on Wednesday. Sorry for any inconvenience.  



3 RFT of:
5 Deadlift (athletes use 5 rep max DL)
5 pistols each leg (scale up with weight, scale down sit to a box)
then 70' HS walk complete on OPEN SIDE 3rd bay

Rest 1 minute

3 RFT of:
5 muscle ups (scales jumping bar muscle up, 5 c2B pull ups/5 dips
5 HSPU (scale up: defict )
then 30 OH Bar lunges 165/100

 *Post weights and time to comments
at

12 comments:

  1. Aaron WAugust 14, 2013 at 2:56 PM

    Apparently no 6am class makes for a quiet day on the blog comments...

    ReplyDelete
  2. T. IrvAugust 14, 2013 at 3:19 PM

    Hey Aaron, shut it!!!!!
    Finished 2 seconds before the cap
    DL 275 pistols to a med ball hand stand walk
    Hspu scaled up, jmu's, oh lunges 115#

    ReplyDelete
  3. UnknownAugust 14, 2013 at 5:18 PM

    12:06
    DL #110
    Pistols (bench)
    90 second HS hold (held it the entire time)

    Tripod PU's
    JMU's
    OH lunges #55

    ReplyDelete
  4. ErikAugust 14, 2013 at 7:20 PM

    275 deadlift
    Pistols to a 16" box
    Handstand hold

    Jbmu
    Hspu
    Was about to start walking lunges when time expired. Did the lunges anyway at 95#.

    ReplyDelete
  5. UnknownAugust 14, 2013 at 7:49 PM

    9:59
    DL 110#
    Pistols to small box
    Handstand hold
    Tripod pushups
    JPMU
    25# OHS

    ReplyDelete
  6. Aaron WAugust 14, 2013 at 8:30 PM

    13:07.
    225# DL
    Pistol to box
    Handstand hold

    Jmu
    Pike on 30" box
    55# lunges

    Thought the lunges were 3 rnds too so I went lighter...could have gone heavier.

    ReplyDelete
  7. Lou W.August 14, 2013 at 8:41 PM

    10:17
    DL 225#
    Pistols
    90 second hold

    3 MUs round 1/5 JMUs rounds 2&3
    HSPU
    60# OH Lunges

    Got to 265# on the 5 rep max deadlift warm-up, which is a PR! First time I have done heavy deadlifts and not felt back pain after. Hopefully that means my technique is improving.

    ReplyDelete
  8. NenAugust 14, 2013 at 9:07 PM

    Blah. Today was not my day.

    10:42
    120# DL/pistols to 16"
    90 sec hold

    JMU/3 tripod
    25# OH lunge

    ReplyDelete
  9. Frank HeffelfingerAugust 14, 2013 at 9:19 PM

    Man my shoulders and arms are totally smoked!!

    HIt a new PR in the Deadlift 5RM of 215#. Got 3 reps done at 235# but couldn't hold onto the bar for 5.

    I hit the time cap halfway through the lunges then finished them after the time expired.

    DL 185#
    Pistols to 20" box
    90 second HS hold

    24" box pikes
    JMU to a higher bar than I have used before
    OH Lunges at 45#

    Great workout and thanks for the advice on the DL, Keith. Definitely made a difference.

    ReplyDelete
  10. Michelle FluckAugust 14, 2013 at 10:03 PM

    14:10
    145 DL
    Bench pistol
    Hand stand Hold
    JBMUP
    Pike HSPU
    35 lb plate lung

    ReplyDelete
  11. SharonLSAugust 15, 2013 at 2:18 AM

    Missed the cap by 8 lunges :-(
    (finished them though, just because!)

    DL 195#, Rx pistols, 70' HS walk
    Jumping MU, deficit HSPU, 65# lunges

    ReplyDelete
  12. Big PeteAugust 15, 2013 at 11:19 AM

    11:31 - 405#/24"/pike hold/JBMU/pike push ups/60#

    Those DLs got heavy real quick....

    ReplyDelete