MX9

Wednesday Oct 17 2018


Gymnastics class for this week will be on Thursday at 4:15pm. Our focus will be on pullup mechanics for beginners, experienced athletes, as well as competitive athletes.
If you're looking to improve any part of your pullup, this class will be a great jumping off point to stringing big sets!
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals - Rest 30 Sec between sets

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Some mu’s every round mixed w/strict pu & dips
11:45 65#
Branded strict pull ups, red band dips, 120# clean then to 105 for 13
9:30 55# cleans, ring rows/dips
PC ^ 85#
15:47 - GREAT MU work for me today!
Body wasn’t feeling the 3RM today. Hit one at 295# but couldn’t get another. 12 @ 265#
10:45 RX 245 PC 3 reps
Not sure my time; up to 275#power clean; 6@255
10 scap pull-ups/5 l-sit pull-ups
Not sure, under 8:30 min RX
Do open gym lifts even count? Lol 245# for 3 (PR)
MU attempts, wasn’t there today
150x3 great music and coaching too
Hsnatch @ 55# (65# on the first 5-form was 💩). Strict pull up and strict ring dip for each MU. PC ^120#. 12@110#.
Made it through 6 rounds of mx9 45# hss w/band pull ups and ring dips. Very humbling day
16:26* sub MUP's with pull-ups and ring dips
80kg PC / then 12 @ 72kg. EC of GHD's and T2B.
10:31, modified for squat clean at 65#, pu from knees, and ring rows. 155# PC PR! Ding ding!
14:37 not rx
115 PC, 5 at 105#
4mile road March
11:00. 95# and banded dips and strict pull ups
215# power cleans for 3. 10 at 200#
Power Cleans up to 275lbs.
Strict PUs, but red band for dips.
Physical therapy ✅
11:29 (hips to rings/strict dips)
PC up to 150#, BMU work, scap pull-ups/L-sit strict pull-ups, barbell complex
3 MUs left before my hands said no!
2 at 165#
Spent a ton of time working on MU form. Got a bunch and they felt so much bettter! PC ^ 185#, scap PU/strict PU
All Hang Snatches UB / All MUs UB except for 3-1-1 on my last set of 5 / Power clean triples up to 111kg / "Dork" from yesterday complete in 20:52
✅ MU progressions, hang squat snatch 75# (should do 85# next time)
PC ^ 145#
MU attempts.. ✅
^175 cleans (jk I lied bc I failed the last attempt) 6@165. 5x3 BS ^200
10×{10 SA KB DL (#70)/10 GHSU (=); 5×{5 SA KB Squats: #30/35/40/40/40 -> 30 @#30.
time cap, at least one MU each round before transitioning to rig scaling
PC to 175, then ended up doing squat clean to 190. 3 rounds of 10 t2b strict/kipping, 5x3 BS to 215 like the wod. did EC 6 twice
14:27 the last 9 MUs took a looonnngg time!
PC up to 160#; 14 reps at 130
165# x 18
7:15, 35#, ring rows
PC ^95#