Dynamic Mobility & Activation
Rocking Box Bridge x 4-5 pulses
55+: Overhead Barbell Underarm Stretch + Wall Bridge
and then …
One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)
A.
Option 1
(If your Bar Muscle-Up is inconsistent and/or max effort is 1 rep) –
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Bar Jump to Front Support x 10 reps
Interval 2 – Arch Under Bar Jump to Support x 8-10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps
_________________________________________________
Option 2 (If your Bar Muscle-Up is fairly consistent and can perform 2-5 reps unbroken regularly) –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing
+ Air Chair Swing + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps
B.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 2311
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
C.
35-54:
For Time:
Run 1200 meters
and then …
Three rounds of:
10 Strict Handstand Push-Ups
10 Deadlifts (185/155 lbs)
and then …
Three rounds of:
5 Ring Muscle-Ups
25 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
55-59:
For Time:
Run 1200 meters
and then …
Three rounds of:
8 Strict Handstand Push-Ups or 10 Seated DB Press
10 Deadlifts (185/155 lbs)
and then …
Three rounds of:
5/3 Ring Muscle-Ups
25 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
60+:
For Time:
Run 1200 meters
and then …
Three rounds of:
8 Seated DB Presses
8 Deadlifts (155/135 lbs)
and then …
Three rounds of:
5 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
Day Behind
A. Complete
B worked of a 245 max front squat 170, 185 195
C 1200m run 3x -7 HSPU, 185 DL 3x 5 chest to bar( no MU yet) 25 WB
20.47
1st Full week will be done this week since surgery.
hope to be back 🙂
DMA – Check
A. Option 2 2/2/2/3 Hands were really sore so kept it small
B. Skipped trying to do tonight
C. 20:30 35-49. Was moving well up unitl the MU/WB portion I just died.
Same feeling on that metcon.
Dynamic: couldn’t perform rocking bridge. wrist/shoulder way too tight. did overhead stretch
A. got 0 MU in 6 rounds
B. FS 154, 167, 176. coming out of bottom feel all weight on right side
C. row 1200, 5 HSPU/5 dead @135, 5 CTB/10 WB
disappointing day. was not mentally there in WOD and checked out. went through motions vs working out. need to develop mental toughness
Yesterday’s program: O&A – done A1 – Drop Snatch x 2 reps – 55, 60, 65# A2 – Snatch Balance x 2 reps – 75, 85, 95# Since that felt good, I did just one snatch balance @ 100# – new PR! 🙂 B1 – E2MOM6 – High Hang Snatch x 3 reps @ 55# B2 – E2MOM6 – High Hang Snatch x 3 reps @ 60# B3 – E2MOM6 – High Hang Snatch x 3 reps @ 65# B4 – E2MOM6 – Snatch Pull + Snatch – 70#, 2×75# C – Assault Lunge (50-59) – 2:56 No AB, so… Read more »
That happened to me too. I had to wait a bit before putting my Db away. LOL.
Glad to know I wasn’t the only one! 🙂
yay glute strong 🙂
A. Option 2
Air chair/ BMU 3 sets
EMOM 4 min 4 BMUs no misses UB. 13-15 sec each round.
B. Skipped the FS today
C. 55-59 (1200M/6:07, 3 rounds 8 SHSPU 2” riser/ 10 deadlift 185/ 11:23, 3 rounds 5 RMU/25 WB to 10’ target/ 22:49 total time)
SHSPU 8UB/4,4/4,4 Deadlifts UB
RMU 5/5/3,2 WB 15,10/10,10,5/15,10
Going UB on the RMUs in the second round really affected my WBs so adjusted on the last round to 3/2
Option B complete. Doing 4 BMU for EMOM at the end
B. 155/155/165/165/165/175 final couple sets of two were tough.
C.
5:30 (ran to the 800m and then to the 400m mark)
4:50 (SHSPU: 5/5, 3/3/2/2, 2/2/6×1)
10:12 (MU: 5, 3/2 hands ripped put grips on to finish, 2/2/1) WB: 2/13/10, 10/5/5/5, 7/5/5,5,3 last round was just nasty.
Total time: 20:32
Aaaand, I’m back. 🙂 DMA, then I had: A. Front 1 1/4 squats 5×3 reps building B. Deadlift 4.4.4 85% C. 7 rounds of: 200m run 50 DUs 1 min rest D. :45 face up Chinese plank :45 face down Chinese plank A. 105/115/125/135/145. I’ve never done these before. They were cool. 🙂 I can probably go a bit heavier next time. 🙂 B. Worked at 245#. Tough but good. No issues. C. I loved this! Times: 1:28/ 1:35/ 1:50/ 1:45/ 1:46/ 1:43/ 1:45 First 2 sets DUs were unb, but after that I was going 25 then variations on… Read more »
Solid work Miki!!
Thanks!!
B: 215; 235; 245
C: Modified this a lot
Run 1 mile
then 3 rds of
10 cal ski erg ( pulls from shoulder height)
10 trap bar DLs (185)
then 3 rds
10 cal AB ( mostly legs)
20 Russian KBS 1.5 pood
14:25- Definitely was a legend lung burner.
You’re welcome!
A. Bar MUs – First time doing these in about 6 months. Started off a little sluggish but really solid toward the end. Happy they came back – like riding a bike. Almost got my thighs to touch the bar a couple times. However, for the life of me I can’t get the Air Chair to translate to BMU. Hard to explain but I just don’t like it. I can get a lot higher without it. Probably should video and figure out why. B. 210/225/240. Solid. C. 15:40. I finally paced something properly instead of trying to tear it a… Read more »
Fantastic Mike – that is great to hear about your bar muscle-ups!
Thanks Nichole! Overall, this is the best I have felt in a long time.
Nice work Mike!
Thanks Rob! You too. You crushed that one.
A. All done. UB BMU sets of 4
B. 255/275/290. Felt good
C. 15:03. Died on last 3 rounds of MU/WB
Run was around 5:30. Got to MU around 7:45. Rested way too much
STHSPU – UB
DL- UB
MU-UB
WB- 15/10,15/10,UB
Had a team building event this morning at work and got to spend 3 hrs doing indoor rock climbing and a Ninja Warrior course. My arms and grip are so fried right now!
Planning on hitting today’s work first thing in the morning minus part A. I think i covered the upper body pulling part today!
Umm that sounds amazing!
That does sound better than the session. Sorry Nichole.
A. Done. Had trouble with the air chair-bmu combo, no problems w/EMOM x4.
B. 210/225/240
C. 16:10
Did you happen to film your air chair swing + bmu combo?
I didn’t – next time I will. I’m guessing that I didn’t get into a good extended position to start the BMU.
DMA – done
A. Option 1
Target Reach – done
Bar Jump to Front Support – 5/5/5/5/5 from 24″ box
Arch Under Bar Jump to Support – 5/5/5/5/5 from 24″ box (last set from 20″)
Left it at that for today with BM’s
B. Front Squats – 150 – 160 -170 *After doing the slow front squat the last couple of weeks, this 2 second descent and 3 second in the bottom didn’t feel too bad.
C. 13:53 UB **Used 30# DB’s for the seated press.
Right?! That was the intention!
Sneaky! They certainly are one of my most ‘feared’ part of the workout.
Damn that cold already! Nice time Barry!
Thanks Rob! Even colder today and we received a good dumping of snow!
Wow. We are in to the 40’s now, so still ‘warm’ ish. Not looking forward to January temperatures in the box!
A. DONE
B. 161, 175, 185
C. 18:36 total time – 5:56 run, 4:20 on HSPU and DL, 8:20 on RMU and WB. DId as prescribed for my age group
Great work Chris!
Mobility done
A. Option 2 done – did 3’s and set of 4 on last set.
B. 180(2), 190(2), 205(2)
C. In my gym today, so no ring MU’s. Changed up the wod a little – did the DL’s at 225, did 8 burpee C2b’s in place of the ring MU, used 25# WB. Time was 21:48.
Great subs Joe!
Thanks – it was a good workout!
Option A
Front Squats. 205, 221,235. Felt good
Didn’t have much time so I did Rower intervals.
Strict Press 135,145
Mobility completed
A)Option #2 Completed with x3 bmu
B)170#(2)/180(2)/190(2) last two sets got spicy
C)22:45 total time
1) 5:30 I ran a 1600M instead of 1200M. Should have been closer to 4:00
2) 6:41
3) 10:34 This part destroyed me. MU 3/2, 3/2, 2/1/1/1 Was feeling good up until the 3 round.
Fun. Really enjoyed today and working on these movements under fatigue.
Good push today Dean.
Thanks coach! I really enjoyed the conditioning today.
DMA:
A: variation of 1 and 2 (low bar)
B: 170, 170, 180, 180, 195, 195
C: 18:36
1: 4:28
2: 6:05
3: 8:01 (subbed 5 strict c2b and 5 strict ring dips because don’t have the height)
Have a minor upset stomach so didn’t feel full pace. Need to work on my hspu!
A. Worked on arch under the bar more for part c)
B. 120-130-140
C. 22:09. 10 kipping HSPU, 10 DL #155
5 C2B. 25 WB #14 to 9 ft
Great work today Suzanne!
Option 2:
A1. Done
A2. Done
A3. 4,3,4,4
Had issues going from air chair to bar MU. When I got into bar mu’s no issues???
B. 200 x 2, 215 x 2, 230 x 2 spicy!
C1. 7:43
C2. 5:47 first Rd strict with pad 2&3 kipping hspu
C3. 7:45 bar mu’s (all ub) wb 10,10&5 for all sets
Total time: 24:45 transitioned between Rd 2&3
Interesting Tom! Film next time so we can see!
With the chair swing going into bar mu?