Ice Cream

Tuesday Jan 16 2018

"I think anything is possible if you have the mindset and the will and desire to do it and put the time in." 
Roger Clemens

1.) Ice Cream
5 rounds
20 GHD Sit-ups
15 Pull-ups
5 Muscle Ups
note: scale muscle ups with progressions from the floor
*2.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 80%
*3.) Every 2 minutes for 10 minutes 3 Power Cleans @ approx 85%
note: base number off of clean & jerk 1rm
*4.) 12 minute AMRAP
35 Double Unders
20m Handstand Walk
*5.) 3 rounds
500m Row
7 Shoulder to Overhead 225/155lb
note: scale with approx 70% 1rm jerk
*6.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
note: you will end up doing each movement 5 times
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
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155 FS, 125 PC, du&hs walk amramp 4 or 5 rounds?
26 or 27 something
2 rds GHD, 3 rds ab mat w/20# med ball, mu progression
I did it scaled MU. It was awful!
12:51 - ghd to =, mup turn over & 5 sec hold which was sometimes only 3
But hey I rx'd the pu ๐Ÿ™‚
21:45 (mod ghg & mod mu). Later this evening fs (205 x3, 225 x2), power cleans 205
Sub RR for PU
Ghd and I arenโ€™t friends.
19:59 NRx
2 rds GHD, then WB sits, consistently pathetic muscle ups, great pullups.
18:56 last round of MU where spicy
EC - 15min amrap with Mike Green 250 m row & 10 burpee over rower. Practice for Granite game throw down.
18:57rx fs225 clean225
16:30 - low rings
fs 155. hpc emomish 115 (form form form). 4 rnds 35 DU 10 HSPU.
20:06 mod
40 GHDs/60 medball situps, mod MUs
24:ish; failed all MUs๐Ÿ‘Ž๐Ÿป
175# FS
GHD to //, MUP (3-5sec hold on top of lock out)
20:14 mod mu
1 mu before just to see if I could still do it and all pull-ups
19:09 - MU progressions
16:29*. modified mup's.
EC of Front Squat @205#. There were two drops.
Band for PUs 2 rounds GHDs 3 rounds ab mat 10# ball
20:10 20# medball situps, mod mu's
23:55, got 5 muscle ups without false grip, hallelujah...attempts/fails, some progressions from low rings
30:12 ๐Ÿคท๐Ÿผโ€โ™€๏ธ๐Ÿ”ซ
Some MU, lots of failed attempts... FS 170#, DU/handstand walk
Modified MU / Butterfly work
16:35 ab mat SU, MUP
21 range - scaled the muscle ups. Had a ball ;)
Finished after class was over..
Scaled PU and MU. Pull are by far my weakness. FS 145 (5 reps BC I cant read apparently) , 145 PC, shoulder mobility.
17:06 ghd 2 = , ice cream makers
Ec with Chad.
All GHDs and pull-ups UB / MUs: 5 UB, 5 UB, 3-2, 3-2 with some fails for the last two rounds. Not enough time for a complete EC session, so I completed a complex with a power clean followed by 4-5 push jerks: 135, 185, 205#
20:34 mid mu 3sec hold on top.
'Twas a rough day
FS. PC. HS/dubs. Rough day up in here.
13:19 progressions
23:48 Rx
**scl'd the MU w/ FG RR+ FG trans+RD/MU. Yoga, MWOD knee therapy, & more snow shoveling (Done!!)
Did not pay attention to time., just trying to get through it :P
15:42 - mod MU and 25lb med ball sit up
19:28, lots of scaling..