Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Self Opener x 45 seconds
(as demonstrated in the opening image)
Ring Pec Stretch
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x 45 seconds
Hamstring Pulses
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x 15 reps per leg
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Strict Pull Ups x 8-10 reps @ 2011
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – Hollow Hold x 45 seconds
B.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press
40-54 – 115/75 lbs
55+ – 95/65 lbs
Did my rest day Weds & this Thursday.
A) pullups 4/6; 4/4 for 3 sets; 3/2/2/1 on last
B) 185/195/205/195/205/215
Out of time for C)
Done on Sunday 5/17 due to schedule during the week.
Mobilty-done. T-spine needs some work
A. Done. Abs trashed
B. 235,265,285,265. Stopped. Knees hurting. Still trying to get my numbers back up.
C. 6:08,6:18,6:23
Activation and Mobility done
A. only had time for 2 rounds
B. 130×3, 140×2, 150×1, 140×3, 150×2, 160×1
C. round 1: 7:46 Round 2: 16:15 Round 3: 24:37
A. 8 p/u – 40sec Nyah – 30 he
B. 225/245/255/245/255/275
C. 8:39 no gas, done.
A. Ended up breaking last two sets of Pullups. Hollow holds got surprisingly hard post the pullups and n2w handstands.
B. Used 125kg as max
C. Only finished first round within/at 8mins.
Went mountain biking today – 2 hrs, 17 miles, 2600 ft ascent
Thursday – did today’s workout
A. done – pullups x 8. HSH 45 sec, Hollow holds 45 sec.
B. Skipped – knee issues but getting better!
C. 65# 6:55, 7:27, 8:05
A. Pull-ups 8/6/5/4/4, HSH :25×5, hollow holds :30x
B. 115/120/130/120/130/135
C. Could not complete before class
A: 5 pull-ups, HSH 45sec, hollow hold 45 sec
B 120×3, 125×2, 135×1, 125×3, 135×2, 145×1
C: really bruta!!! 7:43, 8:10 I only did two rounds, I did WOD with class before this
A: 5 pull-ups, HSH 45sec, hollow hold 45 sec
B 120×3, 125×2, 135×1, 125×3, 135×2, 145×1
C: really bruta!!! 7:43, 8:10 I only did two rounds, I did WOD with class before this
A. 7 PU/30 sec HSH/45 Hollow Hold
B. 245/260/275/260/275/295
C. 6:12/6:50/7:30 95lb PP
A. 8/8/8/6/6 on pull-ups, Hollow holds 35-40 sec
B. 235/255/265/285
C.7:50/7:45/7:30
A)
A: complete
B:complete at: 255,270,290,270,290,305
C:complete RX, finishing with 10-14 sec rest..
A) 5 SPU / hollow hold / wall hold & scap push ups
B) 83/88/92.5/88/92.5/100
C) 6:42/7:25/7:03
Andrew/40/Australia
mobility complete
A. Complete w/8 Pu’s and hollow holds were very broken
B. 230,45,260,245,260,275
C. 15 burpees/rd. 6:47, 7:06, 7:26
A. Done
B. FS: 195, 210, 220, 210, 220, 230
C. 2 rounds of row, burpees and 95# PP and 1 mile run
A. Sucked
B. 210, 225, 240, 225, 240, dropped 250
C. 6:41, 7:15, 8:08 Last set got sloppy on the push press
A. Done 8 strict pu
B. 180 /195/205/195/205/220 – went without belt. Felt there was more there but didn’t push it.
C. 6:12/6:40/7:58
Well, I’ve been at this a week and you’ve uncovered all my weaknesses (and since I came back from injury everything is a weakness!) I was definitely not feeling it today.
Mobility done
A) only did three rounds before form went to hell so I stopped there
B) 75,80,85,80,85,90
C) ugh! Did regular burpees (jumping still not on plan) and 2-25# kbs for the push press as I need to do at least one wod a week focusing on unilateral training.
60 m
A. 5 strict Pull-ups
40,35,30,30,25 n to w hold
45 on the hollow holds
B, 135, 145, 155, 145, 160, 170 (new PR)
May not seem like much to the young bucks but just got back below parallel in the past 6 months after 4 years of working at it.
C. I did it every 10 and still a challenge but ended up 8:30, 9:44, 11:10 and stayed with 95 lb pp