Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
Band Assisted Hamstring Pulse
x 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Hey everyone – I want to see where everyone is at with their muscle-up volume so please perform the following Muscle-Up Density test:
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.
B.
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Followed by…
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
C.
All Age Divisions
Regionals Event 1
For time:
Row 3,000 Meters
300 Double-Unders
Run 3 Miles (preferably on an Assault Runner)
Time Cap: 49 minutes
Note:
You all get to test Regional Event 1! Really warm-up for this event, especially preparing your calves. Please do not continue on if you hit the time cap. There will be no tempo running as an optional session today since there is plenty of running in this event.
C. Wow! Got time capped at 2 miles on runner. Row and dubs went pretty well slow on the runner…. So much room to improve!
A. Did ring 6/5/3, 4/2/1, and 3/1. 25 total. Felt like I could have done more first time on the rings but wasn’t sure what price I would pay later.
B. Done. Legs already felt heavy after our box anniversary WOD yesterday. Lots of KB and air squats.
C. Ran it on a road course. 48:20. Row 11:50, dubs took to 20:00 and then the run. Ugh
Triple 3: 41:47 on assault runner. pretty tough
Ran this to give Jared Enderton any feedback I could or I may have talked myself out of it. Glad he stuck around until I finished. A little boring.
A. 9, 6, 3 need work on these, bmu great, ring not great
B. Did it 2,2,2 (2k row, 200 du, 2 mile treadmill run incline 2), 32:27
Mad respect for those going 3 3 3
Did
Linda at my Body weight 167#
Went a little under my RX weight
Bench 165#
Dead’s 240#
Squat cleans 125#
Finished round of 4s in time cap of 17 min
Completed in 19:47
Squat cleans make this a different workout for me. All bench was unbroken dead’s were singles but not to much break. Squat cleans were singles and tried not to break to much.
If your shoulders are a bit sore from the BMU today then skip the MU Density Test – we can fit it in next week if needed!
I’m going to wait on density. Elbow is a little sore for some reason after the 100 30# wb. Been a long day. Just going to stick with cardio portion today.