Dynamic Mobility & Activation
Spend 2 minutes opening up the t-spine
and then …
Spend 2 minutes on each side rolling out the pecs
and then …
One set of:
Crossover Symmetry Pull-Down x 10 reps
Crossover Symmetry 90/90 Drill x 10 reps
Crossover Symmetry Reverse Flys x 10 reps
A.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Drop between reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Shove Pop Swing
x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-2 reps
60+: 4 sets of: Band Assisted Ring Muscle-Ups
x 2 reps
B.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 2311
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat
C.
35-54:
Row 1000 meters
and then …
Three rounds of:
15 Ring-Dips
15 GHD Sit-Ups
and then …
Three rounds of:
15 Toes-to-Bar
15 Burpee Box Jump-Overs (24/20″)
and then …
Row 1000 meters
55+:
Run 1000 meters
and then …
Three rounds of:
12 Stationary Dips
12 GHD Sit-Ups
and then …
Three rounds of:
12 Toes-to-Bar
12 Burpee Box Step-Overs (24/20″)
and then …
Run 1000 meters
C. Modified a bit– 1 mile bike instead of row, was a bit short in time comparison though, and regular burpees instead of jumping on and off a box. 21:06, TTB were rough after GHD, lots of singles and did not feel well. I think just dizzy from GHD sit-ups. Also kip was really non existent on dips so they were strict.
Mobility done
A. Done
B. No squats, instead did 3 sets:
Banded hamstring curls x 15 reps
Banded clam shells x 15 reps
Sorensen hold x 45 secs
C. Modified to this:
Ass bike (arms only) x 25 cals
Then 3 RD’s:
15 ring dips
30 DB weighted dead bug crunches
Then 3 RD’s:
50 DUs
15 kneeling WB shots 14#
Ass Bike (arms only) x 25 cals
15:37
B) 135/145/155
Accessory work with 3 sets of 8, 1 legged deadlifts (bar only)
15 GHDs and 10 delt flys (5lbs only)
Oh I like that accessory work!
A. Done 2x every:30
B. 275/290/310
C. 21:40. Died on BBJO. Probably 2 min ea round
Rows were 3:27&3:39
Dips 8/7
GHD UB
T2B 8/7
Nice squats Keith!
Crossover Symmetry activation
Only time for FS today. Will hit he metcon tomorrow subbing DB kickbacks for ringdips
Tempo FS @ 235; 245; 265- These felt good.
A. Skipped
B. 225/235/245 (singles)
C. class WOD Hulk Hogan Rx
DMA – done
B. 162 – 172 – 183
A. done
C. 25:00
Did the dips on the rings instead of stationary dips. These are a goat for me. Kept it to singles but no major breaks. UB on the T2B. Had to change up the run. Too much snow on the ground. Had no idea how to equate to the 1000m run, so I rode for 5:00 at above 60 rpm.
Nice work Barry!
How does the shove pop transition to a MU? Are we supposed to “punch” then attempt to quickly circle our hands back down to a “dip” position?
Hey John! The shove pop swing is a good way to gauge how much power you have accumulated through the speed from your swing, hip extension and arm pull. The higher you can “shove” the rings up into the straps the better. The focus should be on the amount of height you have throughout your body, so when adding in consistent pressure on the rings during the transition of a full muscle-up, the better the possibility of a higher catch in the dip.
Mobility complete
A. Did not due (resting my sore abs, still feeling the 60 GHDs that I did on Sat)
B. went down in percentages 65/70/75%. Body isn’t 100% right now.
155#/155#/165#/165#/175#/Failed
C. 21:00 Modified the workout
1000m Row
–
3Rounds
15 Ring Dips
15 Superman (Back Ext)
3 Rounds
15 Scap Pull Ups
15 BBJO
–
1000m Row
Going to give my body a couple days to just rest and reset. 🙂
I went through a similar phase a few weeks ago Jean. Its hard not to let it get to you when life gets in the way and your feeling that way. In the past I would just push through phases like that and I buried myself. Wise of you to recognize it and rest up! You’ll be killing it in no time!
Thank you!!!
Yes, rest and reset! You’ve had lots of changes the past 2 weeks so take your time to let your body relax and adjust to all the changes. 🙂
Good idea Jean! Enjoy some rest!
DMA done
A1-A4 done
A5 3 mus every 30 for 8 mins
B. 225/245/260 nice to finally be back to my old numbers on the front squat. Still a little nervous when doing this lift but it’s feeling strong.
C. 18:10
Row 1:45
Dips 5/5/5, 5/5/5, 5/4/3/3 with very short rests
Ghd sit-ups 15/15/15 fast
T2b 12/3, 10/5, 9/6
Bbjo 15, 15, 15 these hurt. This is where things got real. I struggle to keep these aerobic even when I try to slow down.
Row 1:40
Mob done.
A. Subbed 3 rounds of
10 scap pull ups
Max chin over bar hold 7/8/7 seconds – not long but that is a weakness at the top,of the pull up.
B. 67.5/67.5/72/72/76.5/76.5kg.
C. Scaled ring dips to banded (yellow). No GHD so med ball sit-ups 10kg touching ball behind head. Knees to elbows for TTB. Time: 29:48.
this is yesterday ..didnt get a chance to enter: Nov 7 Dyn/mob done A1) DS: 68 lbs, 70,75 finally starting to get the hang of these, its a good drill trying to stay consistent with where how far apart my feet go.. A2) SB. 83lbs, 98, 108 -same thing here, I struggles going past 83 -its not a lot of weight but this is progress for me.. LOL I am starting to get it .. slowly! 🙂 B1 MTS: 88 lbs,73lbs x 2s B2) S: 83,95 failed, 88 lbs B3) s: completely overlooked this… 🙁 so bummed.. B4) SP same… Read more »
DMA DONE – Love Crossover SYmmetry
Muscle up stuff done.
B. 175, 185, 195
C. 21:40 – rows were at 4 minutes, UB on rings, 8/7 on T2B, just kept moving on GHD and BBJovers.
Blazed through that workout – well done Chris!
Skipped A today — will do tomorrow. Just a little squeezed for time.
B. 225# / 235# / 245# (not my percentages, but what I had today)
C. 25:31 (3:33 / 8:21 / 9:52 / 3:45) Fun workout. Challenging!
DM&A
A1. Done
A2. Done
A3. Done
A4. Done
A5. 2-2-2-2-4-4
B. 285-305-315
C. 24:56 Felt heavy AF today!
Crossover symmetry + TGU warm-up
Completed snatch work from yesterday. Drop snatch to 80kg and snatch balance to 100kg. Snatch Felt great to 85kg, then I failed to stay over the bar during second pull.
A. Completed with 8 sets of 2 RMU. Comfortable but scrappy today.
B. 120,120,130,130,140,140kg
C. 19:40rx Oh mna, my ABS! toes to bart after those GHD just crushed me!
It took me until my 3rd set of T2B to get 10/5
first round was 8/5/2 then 8/4/1/1/1 then 8+singles. Just nasty…
A1. Complete
A2. Complete
A3. Skipped
A4 Skipped
A5 . did 2 reps for all 8 sets.
B. 245 , 265 , 285. knees did not like this today.
C. 24:15 first day back from VACA.
Hope you had a great vacation!
Mobility completed.
A1)Completed
A2)Completed
A3)Completed
A4)Completed
A5)Completed. Did x2 each round with the exception of the 6th when I did x1. This was spicy.
B)180#(2)/190(2)/205(2). Could not hold the tempo on sets 5-6. It was more like 1 1/2 seconds. That was tough.
C)23:28
Nice work!
Thank you Tom!
Liked those MU progressions. Something to work on as I can feel the position of my body and where I need to focus attention on each piece
Fantastic John!
A. Done, 0 MU
B. 181, 191, 204
C. 23:58; all sets were 10; too many breaks