100407
21-15-9
Overhead Lunge, 95/65
Strict pull-ups

Time: 10:50ish
I attempted to make every rep a dead hang without bringing my legs up at all. I lost that battle, and a number of them were not totally strict.

Death by Handstand Pushups
Total: 10 rounds +6 (PR)

100408
Power Clean
2-2-2-2-2-2-2

Max Handstand Push-ups/Push-ups in 10 Minutes.

Clean: 205, then spent a lot of time working on 185.
HSPU: 87 rx’d

100409
For Time:
12-10-8-6-4-2
Deadlifts (Body weight)
Ring Dips
Burpees

Time: 10:30ish.
My head wasn’t in it. I completed one blazing round before realizing that my deadlifts were 20lbs too light. I added the weight and then waited about 10 minutes before starting again as prescribed. Then I lost count somewhere, and I’m pretty sure I did two sets of either 10 or 8. It was a mess.

100410 and 100411 REST

100412
Front Squat
2-2-2-1-1-1

Worked up to 285×2 (PR)

100413
AMRAP for 15 Minutes:
3 Handstand Push-Ups
5 Dumbbell Cleans (50/35)
7 Pull-Ups

Scaled to
AMRAP for 10:
3 HSPU on parallettes (EROM- shoulders to parallettes)
5 Dumbbell Cleans (50)
7 Strict Pullups

Total: 4 Rounds +3 HSPU

100414
Skillwork – Overhead Squat
Worked up to 135

100415 – REST

100416
“Fran”
21-15-9
Thrusters
Pull-ups

4:54 rx’d. I nearly lost my brussels sprouts after this one. Compare to 3:48 on 090808… or don’t.
Took me a LONG time to recover… 25min+. To be fair, I needed to clean up my diet, and I started on 100415, and I had about 2 blocks of carbohydrates in the 48 hours prior to this workout.

100417 REST

100418
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Total: 14 rounds.

Not bad for being 4 days into my clean. I’ve averaged about 1 to 2 blocks of carbs each day, which made me seriously debate doing this workout as prescribed. I kept the intensity to about 75-85% throughout, and felt okay at the end.

OTHER NOTES:
I’ve been spending a lot of time on the rings, just about every other day. I’ll usually do a few of the following: skin-the-cats, ice-cream makers, front and back levers, muscle ups, and l-sits. I’ve also done some planche work on the parallettes. I feel like I’m making progress on the levers and the planche, finally.

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