Back squat 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Results
Pending
1 x
1 x
1 x
1 x
1 x
2019-04-28 Workout
2019-04-26 Workout
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Results
Subbed band assisted ring muscle-ups and box step-ups.
7 Rounds complete
2019-04-24 Workout
Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Results
1 x 165lbs
1 x 185lbs
1 x 195lbs
1 x 205lbs
1 x 215lbs (10lbs more than previous max)
Previous 2019 C&J work
Best: 205lbs
https://www.jeffholst.net/2019-02-20-workout/
https://www.jeffholst.net/2019-01-24-workout-2/
2019-04-03 Workout
3 rounds for time of:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters
Results
Time: 17:32
2019-03-11 Workout
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
Then,
Practice L-sits for 10 minutes.
Results
Time: 15:48
2019-01-23 Workout
3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups
Then,
Row 1,000 m for time
Results
Substituted bar bench for dumbbell bench
Round 1:
Bench: 7 @155lb
Strict L pull-ups: 5
Round 2:
Bench: 7 @155lbs
Strict L pull-ups: 5
Round 3:
Bench 1: 7 @175lb
Strict L pull-ups 1: 5
1,000m row
Time: *3:50
*Had to get off rower two times to adjust rower sliding back
Reference
Level 1 – > 4:21 min
Level 2 – 4:11-4:20
Level 3 – 4:01-4:10
Level 4 – 3:51-4:00
Level 5 – 3:41-3:50
Level 6 – 3:31-3:40
Level 7 – 3:21-3:30
Level 8 – 3:11-3:20
Level 9 – 3:01-3:10
Level 10 – < 3:00 min
2019-01-22 Workout
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
Results
Time: 23:23
Scaled L-sit with ring tuck. Accumulated holds until time met.
2019-01-19 Workout
On a 50-minute clock, with no rest between:
15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching
Results
Warmed up for 10 minutes really focusing on shoulders. Handstand practice was mainly handstand wall walk-ups and kick ups to hold. For L-sit practice used 2 45 bumpers for hands and went through many hold/rest periods. DUs were done roughly in groups of 10. Finished 100 DUs in 5mins. Did full range of stretches for the remaining 20 mins.
2019-01-14 Workout
5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
Results
Substituted 45lb bar Good Mornings and weight plate assisted L-sits with mostly both ankles on ground.
Calories: 115