Off Training Schedule - 2 workouts at Mortal Cf in TX

OPT Being Dec 25 completed Dec 26

A1. Weighted dip 3-4x4; rest 10 seconds

A2. Amrap unbroken ring dips x4; rest 3 min

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

B2. 15 unbroken CTB chin ups x4; rest 3 min

+

For time:

25 box jumps 24""

50 double unders

25 kb snatch 1.5/1 pood (right)

50 double unders

25 calories rowing

50 double unders

25 kb snatch 1.5/1 pood (left)

50 double unders"

 

Results:

 

A1. - wtd dips 3-4x4 - 10#, 15, 20, 25 - off of 2 high boxes, not ideal as the gym I was visiting didn't have dip bars or weight belt
A2. amrap ub ring dips x 4 - 15, 12, 10, 9
B1. wtd pull ups 2-3x4- 15#, 20, 20, 20 - again not ideal without belt and big fat pull up bars
B2. 15 ctb ub x 4- first set got 15# ub, then amrap after that 13, 10, 7
+
12:57 - ugh, definately feeling the holiday break due to travel, sleep and food is off. DUs took a while, these have gotten a bit worst recently and left arm is weaker in the kb snatch

OPT Being Dec 26 completed Dec 27

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

B. 2 muscle ups on the minute for 14 min

C. Toes to bar; 50 for time

+

10-8-6-4-2

Power clean 185/115

Bar facing burpees

 

Results:

 

A. Squat snatch completed with 65#
B. muscle ups 2 EMOM for 14 mins - complete for the first time with jumping up to rings and using strict grip instead of using a box to step off and setting my false grip, only failed on 1 MU
C. 50 T2B for time - 1:47 5 sets of 10
+
For time:
10-8-6-4-2
PCs - 115#
Bar facing burpees
8:48 - PC all singles which slowed me down, 115# is about 82% of my 1rm PC, burpees were easy

Glenn also got to go to Mortal CF and complete one of his ID workouts.
Despite him in shorts and a tshirt, it was freezing outside and in this gym!