Workload:
“Nate”
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55 – Full Extension)
Notes: This week is a testing week. We will have 3 main workouts and two conditioning/mobility sessions on Tuesday/Thursday.
This is pretty much the structure of the programming moving forward. 4-5 weeks of training and then followed by a testing week.
Have fun.
Beyul Training 
Is this a 20-min AMRAP like the official version? A timed set number of rounds?
20 minute amrap
Beyultraining.com
Did 12 +2 with no kettle bell swings.
After Nate was over, continued to do 2 muscle ups on the minute until failure.
Got through 10 minutes +1 more.
Then waited 3 minutes and maxed out muscle ups with 5 for 52 total muscle ups.
8 full rounds. All reps unbroken.
12 rounds + 2 mu’s
kettle bells and all
Very impressive today.
7 rounds. After resting a min. I did 5 consecutive MU’s with gentle encouragement from Dan & Brian. Previous PR there was 2.
That is awesome Freddy. That is 5 more than I can do right now… not including the wod. Good stuff.
Hatch Cycle Week 12 Day 1
Back Squat
1*5 190
1*5 190
1*5 236
1*5 236
Front Squat
1*5 175.5
1*5 190
1*5 202.5
Then Front Squat to max:
3×245
3×275
2×295
1×305
1×310 (40# PR)
I probably could have hit 315, but my head was hurting at that point from the pressure and I figured a 40 pound PR is good enough. 🙂
ok… I think that is a 40# PR over my back squat. Remind me not to do squats with you 🙂 Way to go man!
8 RDS + 2 + 1 + 4
subbed 2 bar dips for muscle ups
subbed 1 hand-stand descent for hand-stand push-ups
2pood KB
6 rounds, 4 pullups
subbed kipping pull ups for Muscle-ups after attempting 2 each round
13 Muscle-Up attempts
1 Muscle-Hang-Up
Heaving snatch balance up to 165×3
NohandsNOfeet snatch up to 175×1
Snatch
1st attempt: 85 good
2nd attempt: 88 No lift
3rd attempt: 88 good
Clean
1st attempt: 120 good
2nd attempt: 125 good
3rd attempt: 135 No lift
Front Squat up to 315×2
10 rounds plus 2 sub MU
subbed 2 inverted rows and 2 tricep dips for MU
modified HSPU
45# KB
I believe this is a PR. August 6, 2010 was 13 rounds plus 2, still mod on the HSPU and MU, but only 1 pood KB
Wow! Damn, that’s awesome. You have been making some really strong progressions.