cucaracha

Tuesday Nov 7 2017


Few pointers on the workout today: If you rip every time you do a higher number of bar muscle ups it's time to concentrate on that grip and see if you can manage to not tear a giant hole on your palm. Proximal phalanges flat to the ceiling every time you're hanging on that bar. Hang Power Snatch is light and its from hang so really concentrate on cycling that barbell. Keep that bar path close and pull those elbows to your ears. Double Unders, well just do those.

Open Armory Night tonight from 5-7pm. 
800 N Military Ave
Green Bay, WI 54303 
Pros of stopping by:
- Pizza
- All the activities including a Rock Wall
- Display of the weapons used by the 127th Infantry Regiment 
- A big hug from Marty
Cons of not stopping by
- Sad Marty
- Burpees 
If you get a chance Marty and the rest of us Guard Soldiers would love for you to see where we train!
Have a great Tuesday!
1.) cucaracha 
Complete 2 rounds of each stage within 3 minutes to add another 3 minute stage and another 2 rounds with the Hang Power Snatch and Bar Muscle Up going up by 3 reps each stage. 
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders 
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes 
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
Fingers
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Round 1 on repeat
Round 1 on repeat 35#, low bmu
Never passed 1st stage. Rx.
1 rd + 16 DU of stage 2
Round 1 on repeat
Db cluster practice. Split jerk ec
Day 1 of hammy rehab. Plan to be back in gym Thursday.
Round 1 repeated
There are bruises on my quad bruises
Round 1 repeat, banded MUs
Didn't pass out or get light headed working out. Big win for the day
1 round + 25 dubs in the round of 9 bar MU
Complete
Kind of made it up as I went due to shoulder
Round 1 on repeat
BMU on box
Round 1 on repeat. BMU off a box.
Worked on BMU ad nauseum post workout.
1 rd and 12 hps of 12-25-6
box bmu
Rd 1 on repeat (6+ 1cal)
Baby bmu, sub 4cal bike for du
Round 1 on repeat😜
Made it to round 3 but then stayed at round 2
**box bar MU...PC and SJ at 115#
Round 1 on repeat.
HC 105# - form feels better! SJ work with Sal and Vong - Thanks! Bike/Handstand holds.
1st set 2rds; then 2nd set only 1rd; then back to 1st set
5x5 HBBS @ 265# felt good! / EMOM10: 9 alternating front rack lunges @ 135# for 90 total. Switched starting leg every round. / 20 alternating pistol squats with very little knee pain. Then successfully tried pistols without grabbing my foot! / Kneeling jumps - 10 unweighted, then triples holding 2.5,5,10,15,20, and 25# in weight. / Strict press up to 155# then 5x5 @ 135#. Removed unnecessary items from the garage and brought them to the basement :)
Stayed on RD 1
BMU got better each rd- turnover w/o 🍗 HPC 145. SJ 135. Ass bike/HS Walk practice.
Never made it through 1 round BUT I got a gang ton of MU practice on high bar with green band
EC at home *2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets (105#) *3.) Split Jerk 3-3-3-3 @ approx 75% every 3 minutes (105#) *4.) 7 minute AMRAP (4rds) 15 cal Assault Bike 20m Handstand Walk *5.) Suck it up 1 minute Plank rest 30 seconds 1 minute Plank rest 20 seconds 1 minute plank rest 10 seconds 2 minute plank rest 10 seconds 1 minute plank rest 20 seconds 1 minute plank rest 30 seconds 1 minute plank
Doing work at the fiveonefive
Subbed burpee box overs @ 30 inch for bar MUs
Round 2- my hands!
Round 1 (45#, box bmu, 50 su's )
Planks
Round 1.. didn't keep track of how many
Completed Rds A&B + 1 round of C.
39 total BMU
6 rds + 20 DU of the 9-25-3
Round 1 5times + 9HPS, 30#, bike, baby BMU