Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch
on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach
x 10 reps per side
A.
Three sets of:
Banded Muscle-Up Transitions x 5 reps
Rest as needed
and then …
Three sets of:
Muscle-Up Rocking Transition x 3 reps
Rest as needed
*Can be done with feet on the floor for an easier version
and then …
Six sets of:
Strict Muscle-Ups x 1-2 reps
*If you don’t have a strict muscle-up, then do this progression
B.
In 20 Minutes or less, build to today’s 1-RM Box Squat
C.
35-54:
Three sets of:
Row 500 meters
Burpees over the Erg x 15 reps
Toes-to-Bar x 15 reps
Rest 4 minutes
55+:
Three sets of:
Row 500 meters
Burpees over the Erg x 15 reps
Toes-to-Bar x 10 reps
Rest 4 minutes
Note:
Stay low as you do your burpees over the erg. No sense in expending more energy then necessary while doing your burpees. If 15 reps for toes-to-bar is a big set for you then break them up itno manageable sets. Force yourself to stay under the bar and be diligent about 3-5 seconds rest.
D.
Three sets of:
DB External Rotation x 8 reps per side @ 3011
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
A) Progression x 2, dont have SMU
B) 325# and ran out of time, feel like I have a little more
C) 3:46/4:07/4:12
D) Done with 5# and 35#s
A. 1 SMU for 3 rounds
B. 300 lbs
C. 3:02(too fast), not sure clock stopped for some reason so re-set, 3:48
A. Done. 2 strict each round.
B. 325#. Best I had today. Legs still fried from July 4th team WOD which included 152 back squats w/ 135#.
C. 3:24, 3:38, 3:46. Just had no push in legs (see above). First round fine but then just tired.
D. Done. 20# and 44# KBs.
dyn/mob: done
A1) done
A2). done
A2) sets 1-3 -doubles ,4s x1x1f, 5sx 2f, 6x1x1F
total 8 reps.. 4 fails
B). B/BS: 215
C). 1) 3:45 2) 3:45 3) 3:40
D). ran out of time 🙁 will make this up
DMA Done
A.) Complete – Strict x 2s
B.) 370#
C.)
1- 3:07 1:45row T2B 5’s
2- 3:26 1:48row T2Bs 5×2,3,2
3- 3:45 1:50row T2Bs 3×2,singles
D.) DB ER – 15s BWs 25s
A. Done. Single strict mu
B. I did regular squats x5. Had PRP injection in knee last Wednesday
135/185/215/235/255/275/295
C.
1-2:56. 140.2 row
2-3:10. 1:42.4 row
3-3:15. 143.8 row
DMA Done
A. Strict bar muscle ups, no rings
B. 125kg
C. 3:24 / 3:30 / 3:19
D. ER built to 8kg / wings built to 24kg
A1. Done
A2. Done
A3. 1×1 Strict and 5×2 Band Assisted
B. 100/110/120/130/140/150/156/160/166/170 Kg What height I should set up the box? 90 degrees in relation to my knees?
C. 4:00/3:55/3:59
A. Done (1 strict MU per set) – had to scale those rocking transitions. Those are much harder than Travis makes them look!
B. 385# – definitely a PR, but not sure by how much. Felt great today.
C. 3:50/3:51/4:10 – did 5/5/5 on the T2b.
D. Done
E. Bench Press 3×8
Officially on vacation – off to Cabo in the morning for a week. Have a great week everyone!
have an awesome vacation!
DMA – done
A. done using ‘Ring Thing’ 4 strict/set with 1 min. between sets
B. 95 – 125 – 155 – 185 – 205 – 235 – 255 (using 17″ box)
C. Subbed ski-erg (400m) for concept 2 rower. Did burpees over a barbell.
3:32 – 3:37 – 3:36 (UB on T2B)
D. E.R. using 10 lb./B.W. using 30 lb. db’s
A: done
B : 100 kg
C : 3:30- 3:40 – 3:42 ich ( I posted on the fb site)
D: passed
A. Done. Strict MU 6×2
B. Regular back squat triples to 75%
C. 3:17/3:16/3:21
B. 215
C. 4:19/4:39/4:38
A. Done – 6×2 strict
B. 305#
C. 3:07/3:02/3:07 – UB w/1:47-1:50 row
D. Done w/10# DBs
A. Done with band
B. Stopped and changed to heavy sandbag squats. Something weird w box squats on my low back. I probably don’t do them correctly.
C. 3:54, 3:54, 3:56
All 10/5 on t2b
A. Banded transitions only +10×10 controlled push-ups for shoulder rehab
B. 230kg (512lbs)
C. no burpees yet, but did an assault bike and clean EMOM
20xEMOM:
x3 power cleans at 102.5kg (225lbs)
10 calories
D. completed
(50-54)
A. done: had to do the rocking trans. with my feet on the ground & for the strict mu’s, I did the progressions (8 sets of 3) it took me a couple of sets before it felt right
B. done: got to 195#
C. 5:19, 5:12, 5:35 The burpees got me!
D. done
Mobility completed.
A)Completed with x1 sMU.
B)Built up to 250#
C)Completed straight through. 12:57
D)Completed.
DMA done
A. skipped Left shoulder resting
B. work up to 160# 90%
C. Did 2 rounds and ran out of time. Modified T2B to Hollow Rocks in sets of 15. 4:18 & 4:14
D. Right arm only. 8# for ext rotation and 20# for bat wings
A. Done. 2 Strict RMU.
B. 170kg.
C. Done class workout today. 10min Partner Amrap (you go, I go). 5 Heavy D-ball clean + 100′ carry.
D. Done. Subbed banded pull aparts. DB ext rotations flared up the tennis elbow.