Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
and then . . .
Every minute, on the minute, for 9 minutes:
Minute 1 – Band-Assisted Pec Stretch x 20 seconds per side
Minute 2 – Band-Assisted Hip Flexor Stretch x 45 seconds one side
Minute 3 – Band-Assisted Hip Flexor Stretch x 45 seconds other side
A.
Muscle-Up Density
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
60+ Women:
Ring-Dip Density
For max reps:
90 seconds of Ring-Dips
Rest 60 seconds
60 seconds of Ring-Dips
Rest 60 seconds
30 seconds of Ring-Dips
Note reps achieved for each set.
B.
Front Squat @ 10X0
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
Rest 2 minutes between sets
C.
As many rounds and reps as possible in 6 minutes:
Power Cleans x 5 reps
Run 100 Meters
Rope Climb x 2 reps
Run 100 Meters
35-49: 205/155 lbs
50-54: 185/135 lbs
55-59: 155/115 lbs
60+:
135/95 lbs
D.
Three sets of:
Barbell Good Mornings x 5 reps @ 3211
Rest 2 minutes
Banded Hip Bridges x 20 reps (fast)
Rest 2 minutes
Optional Session
Eight sets of:
Row 500 meters @ 5km PR Pace -5 Seconds
Rest 2 minutes
A. 9,7,4
B. 285,300,320,295,315,340 (pr)
C. 2 rds + 1 pc. No rope. Subbed strict pull-ups plus strict knees to elbows.
D. 135
A) zero! frustrating…Im still inconsistent with these 🙁
B) super scaled ( partial ham tear)
103 lbsx5,123×3,143×3,153,x1,173×2 had to stop
couldn’t do the rest of the wod 🙁
DM&A done
A: 3,2,1@90. 3,2@60 2@30 seconds
B: 3@205 2@210 1@220 3@215 2@225 1@235. On the road , not feeling it
C:6 min AMRAP
ABike 25 sec PC 5@155 2 rope climbs
3+25 sec
D: no time.
June 16th –
Glute activation done
A. done; Dont have Ring Mu so subbed that part for kipping Ring MU to Ring Pu and Dip
B. Hit all , but failed at 95% 1rep (114 kg) felt good but coming out of the hole , leaned and fell forward with bar so dropped it.
C. 1:48 , 1:44, 1:43 , 1:46 , 2:03 (tripped up on Dubs)
D- ran out of time
DM&A = Done
A. 1) 13 RMU 2) 8 RMU 3) 5 RMU
B. 295 / 315 / 335 / 315 / 335 / 355
C. 2 Rounds
D. Done (115# Barbell)
E. 8x500m Row @ 1:47 / 500m
A. 7/5/3 felt good after the granite games workout 4 yesterday
Then did gym wod. For time 3 rnds
100′ kb single arm overhead lunge(53#)
50 double unders
25 sit-ups
15 db devils press (35#) finished at 16:34
Returned later to finish
B. 195/205/225/195/215/225
C. 2 rnds plus 6 used 155
D. Complete
A. 4/3/2
B. 180/190/205/190/205/220 5# pr
C.1 round +5 power clean 100m row and 16 rope pull-ups
Scaled clean to a little over 70% at 155. Did 100 m row instead of run and did 8 each side(16) total for the two rope climbs. The rope pull ups slowed me down for sure.
D. Done bb good am done at 95/105/105
June 21 – Dynamic Mobility & Activation done
A1. Split Jerk – 145×3/155×2/185×2/205×1/215×1/225×1/225×1/225×1
A2. Jerk Dip 225
B. Deadlifts 5×295/5×315/3×340/2×365 All at dead stop out of bottom since the bottom is the weakest part of my deads.
C1. Done
C2. 4:23 24kg kb per arm on side.
Conditioning feels like it is really starting to come along. I think I’m going to have some really sore glutes this weekend!
Awesome to hear that your conditioning is coming along PLUS your glutes are going to be sore! A win win!
A. 3/3/2 serious lack of density here ha ha I probably could/should have gone for the safe/sure thing, false grip from boxes, but mixed it up so had some fails. I was warmed up so I continued to practice my no false grip muscle up afterwards – got a few, starting to get it more consistently. B. Had to skip after trying to warm up, but was just in too much pain. My ass and hammies are just wrecked from accidentally using 24kg on the lunges on Wednesday and the split squats – it just felt like I was tearing… Read more »
These are great numbers Juls because we are going to test this again in 6 weeks so you can see how much your muscle-ups have improved with a neutral grip! And yes, your conditioning counts!!
A. 11/7/4
B. 240/255/275/245/260/280f
C. 3 @185
D. 4x500m row, 2min rest @1:50
Mobility completed.
A)9/5/3 All singles
B)190#/205/215/205/215/230
C)2+5+100M run Cleans done at 185# There may have been a few squat cleans in there 😉
D)Completed
A. 9,5,3 felt good
B. 315,335,355,335,355,380,385 PR by 10#
C. No rope access today did gymnastic aux work
D. 115lbs Good morning and 115 lbs hip bridge
E. Did yesterday dead lift
315,335,350,370
Congrats Brian!!
Thanks
A. 90sec/8-60sec/5rmu-30sec/3rmu
B. 245/260/275/260/275/290
C. 2rds+5pc+100m
Mobility: done
A: (at home on low rings)
– 2x 10 muscle up squat transitions (slow and controlled)
– 3min EMOM: 2 x l-sit MU (from seated on the floor)
– 3min EMOM: 10x strict ring dips
B: 195×3, 210×2, 220×1, 210×3, 220×2, 240×1 (equals PR)
C: 2 rds, 1 rep. 165lb PCs and 4xpulls of the floor to rope pull-up
D: done. Good mornings at 125lb.
Awesome work today Tom!
A.2+2+2=6, 2+2=5 and 5 =16 (should have tried sets of 3 or 4),
B. Started cycle with 1RM of 125. Last week could not stand up 117,5 (94%) so also went for it this week and made it. Still not satisfied with the development of my main weakness.
C. 2 rounds + 5 PC + 50m (used 60 kg, should have done 70 or 80).
Good learning on Part A. When we retest, you will know how to attack this better.
A. 10,7, & 4
B. built up to 235# a 5# PR
C. 2+4 reps (used 155# as I am not quite comfortable @ 185#). Transitions were way to far apart.
No time for the rest
Congrats on the PR Chris!!
Back after competing at the weekend:
A. Shoulder not ready for RMU yet
B. 130×3,135×2,140×1,135×3,140×2,145kgx1 (90%)
C. 2 full rounds, 5 cleans + 100m + 2 rope climbs
D. Completed with Good Mornings at 60kg
E. 8x500m row between 1:41-1:44 at average 25 spm
Good work today Rob! Glad you took a few days off after competing.
thanks Nichole. Still not 100% and shoulder is painful after physio and rehab. I think that i will be skipping OHS and RMU for a short while…
GOOD CALL!!!
DMA – Done.
A. 5/3/1 Non false grip concentrated on keeping head neutral
B. Rough day on Squats, legs were tired and sore. 250/270/290/265×2(f on 3) stopped there
C. 2+4 at 185.
What is a good weight or percentage for the good morning
It really just depends on how strong your back is and if you are able to maintain the tempo of the movement. Since you hit a heavy front squat today, I would suggest starting at 1/2 bodyweight and work on doing the movement properly (good mornings are easily messed up).