Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 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.
Six sets of:
Sandbag Press x 3 reps
Rest 30 seconds
Choose a weight that is manageable for all 3 reps but challenging for that 3rd rep.
B.
For time:
Row 1000 Meters
Deadlift x 30 reps
Toes-to-Bar x 30 reps
35-49:
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255/185 lbs
50-54: 225/155 lbs
55+:
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185/135 lbs
Rest 2 minutes, and then …
For time:
Run 800 Meters
Wall Ball Shots x 50 reps
Run 800 Meters
35-54: 20/14 lbs to 10′
55+: 20/10 lbs to 9′ target
C.
For time:
30 Tuck Rock to Tuck Sit
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Been doing the work and forgetting to post lately. Remembered I never posted when I went to erase my whiteboard today
B. 8:25, 5:36 subbed cals on bike for running in second part, had to watch monitor
A. 100 lb sandbag
B. DL rx singles/ t2b 10/8/7/5 9:45- 800 r/ 20/15/10/5 wb – 800r- 26:15
C. Have to makeup
Haven’t logged stuff for a while.
A. Couldn’t find a sandbag. Used a 30kg slam ball.
B. Was awful…255 is too heavy for me. I only did 10 DL. Should have scaled. Row 3.50. T2b 10/ 8/ 6 / 6. Round 2 swapped air bike for run: Did 42 calories. Wall balls in 10s. Not feeling super energetic lately.
C. Done but couldn’t do the tuck sit and swapped hollow body rocks. Did them in 10s.
A) 100# DBall
B) 11:14/14:38 running is a huge weakness, 5mins for my 800’s, going to join the active rest day runs this week, hopefully that helps
C)Done for completion
A. Done with 100 lb sandbag
B. Done. Didn’t time it and modified a bit as I did it with my wife and was feeling tired today so just did it at a slightly lower intensity and not for time.
Subbed T2B for 50 god sit-ups. And then added 50 wallballs at the end of the second run.
C. Done
DMA Done
A. Subbed DB press- built to 30kg
B. 8:00 / 10:04
C. 3:30
A. Done
B. 9:04 and 11:18
C. Bench Press 3 x @ 65%
DMA: done
A. done: 50#
B. done: total time 33:30
C. done: did hollow rocks instead of tuck rocks to tuck sit
Male/56/173
DMA: Done
A: Done with 75lb sandbag (the only one I have at home)
B1: 8:50
B2: 12:20 (pouring rain so did on treadmill)
C: Will do later…have to run to stretching class
Back from a week in Cabo of total rest and poor eating/drinking choices. Much needed break though – totally ready to get back at it!
A. Did the box squats from yesterday at 270#
B. Did barbell press with kb’s hanging instead – no sandbags
C. Slogged through this one and paid for the bad choices – 10:38/12:27
D. Done
Not what happened to my post so reposting again. Anyone else experience that?
DMA – Complete
A.) Complete
B1.) 7:49 (Rowx 3:30,DLx10s, T2Bx10s)
B2.) 9:36 (WBs 35 & 15)
C.) 4:39
Got a little extra work in today with class. 😉
A.) Split Jerk 10×1 built up to 175. Tried to really work technique.
B.) Partner 20min AMRAP.
* Hold 45lb plate at all times. If drop then 10 Burpee penalty.
– 400M Run (together)
– 10 Box Jumps
– 20 T2Bs
– 30 Push Ups
– 40 Situps
– 50 DUs
We got 3 total rounds.
Warm up and mobility – done.
A. No sandbags. 5 x 5 strict press.
B. 9:30. DL in sets of 10. T2B in 8-7-7-4-4.
14:11. The runs were crushing in the humidity today. Actually walked part of each 800. WB 5 x 10.
C. Skipped. No time.
DMA – done
A – worked on HSPUs instead, but rib still feels a little wonky, so quit that.
B – 10:59 / 11:57. I’m definitely a better runner than rower! Row 4:24, DL 6×5, T2B are really bad right now – not sure whether it’s my grip strength or core strength that’s lacking…? Ran first 800 in 4:18, WB 5×10 (2 no reps to begin with), last 800 in 4:07.
C – did 30 V-ups and the side to side rocks instead (not for time). The tuck rock to tuck sit really bothered my rib.
Nice runs
Thanks, Tom!
DMA – Complete
A.) Complete
B1.) 7:49 – Came off rower at 3:30
B2.) 9:36 – run took about 3-4mins
C.) 4:39
Got some extra work in today’s class.
A.) 10×1 Split Jerk from rack built up to 175. Trying to work technique
B.) Partner Wod 20min AMRAP- 45lb plate held at all times. 10 burpee penalty if plate touches the ground.
– 400m Run (together)
– 10 Box Jumps
– 20 T2Bs
– 30 Push Ups
– 40 Abmat Situps
– 50 DUs
3 Rounds Completed
It had been such a long time since I worked out with the Saturday class I decided to do the class wod.
Partner Wod
Daniel x2
100 Pull ups
Run 400M
42 Thrusters
Run 800M
42 Thrusters
Run 400M
100 Pull ups
30:48
B. 8:58/13:41
A. Strict press BB triples to 135
B. (35-49) 8:29/11:22
C. Done. Have a great weekend!
DMA done
A. Used DB for right arm only 20, 22 1/2, 22 1/2, 22 1/2, 22 1/2, 25, 25#
B. Modified T2B or Hollow Rocks on the mat because of left shoulder and modified wall balls to 50 med ball front squats at 12# Total time 26:14
MRI for shoulder on Monday. I hope I get some good news.
A. 60 and 70lb sandbag.
B. 8:19 DL- 10/8/7/5 T2B 10/8/6/6
11:12. Totally died on second run. Hit a wall. WBs 25/15/10.
C. Did some GHDs and handstandwalks
A. Done up to 100# bag
B. 8:10, 8:47
C. Done