Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
and then …
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
A.
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
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean
x 2 reps
*Focus on getting the elbows down and around the barbelll
and then …
Every 2:30, for 15 minutes (6 sets):
Hang Clean off Blocks x 2 reps @ 75-80%
and then …
Two sets of:
4-Position Halting Clean Deadlift x 2 reps @ 90-100%
*Halt for 2 seconds at the following positions:
Mid-Shins
Mid-Patella
Mid-Thigh
High-Hang
Please focus on positioning. Here are a few things I am looking for:
*Acceleration of speed on the bar. It should reach max speed when the bar gets to your hips
*Weight moves from mid-foot to heels
*Fast elbows
C.
35-49:
Five sets of:
Assault Bike x 15 calories
Bar Muscle-Ups x 5 reps
Assault Bike x 15 calories
Rest 2 minutes
50-54:
Four sets of:
Assault Bike x 15 calories
Bar Muscle-Ups x 5 reps
Assault Bike x 15 calories
Rest 2 minutes
55+:
Five sets of:
Assault Bike x 15 calories
Chest-to-Bar Pull-Ups x 5 reps
Assault Bike x 15 calories
Rest 2 minutes
Notes:
If you do not have bar muscle-ups, then please do the following substitution:
Jumping Bar Muscle-Up
Based on your skill level, you may add more repetitions to your bar muscle-ups but please do not exceed a total of 40 bar muscle-ups.
D.
Two-Three sets of:
DB Reverse Flies x 10-12 reps
Rest 30 seconds
Stationary Dips x 15 reps (no tempo)
Rest 30 seconds
Landmine Rows x 6 reps per side
Rest 30 seconds
Dma done
A – up to 90kg
B – muscle clean up to 70kg
B2 – H/C 75kg
B3 – 95kg
C – 1:50 2:13 2:17 2:23 2:24
D run out of time I’ll do it tomorrow
DMA; Complete
2mile run ~ 17:59
A.) 240 / 240 / 255 / 255 / 270 / 270
B1.) 115 – Awkward so must need more of that movement.
B2.) 205lbs
B3.) 225lbs (layed off a little on weight)
C.) Done with partner with one bike and one pullup bar. Subbed C2Bs for this since Ill have those is Granite Games. C2Bs felt good.
2:07 / 2:50 / 2:43 / 2:48 / 2:54
D.) Skipped Due to Time
A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps @ 2311 140/140/149/149/157/157# C. Five sets of: Assault Bike x 15 calories Bar Muscle-Ups x 3 reps Assault Bike x 15 calories Rest 2 minutes Reduced to 3 BMU, and I hit them all unbroken. 3:15/3:09/3:17/3:22/3:13. Kept the bike about 300watts. Done with a 4 person team competition at Bangkok Throwdown past weekend and placed 10/19 out of Asia and 4th in Thailand! Thank you Nichole and Invictus that I could hold my own. 15 weekends of practices is off the board, and now I am fired… Read more »
Great work on your BMU and congrats on your 4 person team in Bangkok!!
Thank you. Getting my Oly work in today.
A. 215; 228; 242
B. 95-125 MC; 187-200 HC; 225 CDL
C. 2:44, 2:29, 2:31, 2:31, 2:20 w/ jumping bar MUs
A. 215/235/250
B. MC 135 / HC 165 / HCDL 225
C. Done, didn’t keep time, row 15 cals and bar rows
A. 90kg/96kg/102kg
B. Hang cleans up to 82kg
C. 2.30,2.15,2.20,2.15,2.10 did 8 muscle up option all unbroken and no chicken wing.
D. Done
Happy to hear there was no chicken winging!
Did Hotshots 19 today as is our Labor Day tradition. 28:49. I do hang cleans instead of from the floor on this one since it ends up being 114 cleans total. Took about 6 mins off my time:)
A: Legs were tired and went 145/155/165 was only able to get the last set for 1 rep. Just couldn’t push anymore.
Great job on your improvement!
A. 135/135/142/142/150. Those were hard! B. Muscle cleans 65/75/85/95 Hang clean from blocks 115/115/115/120/120/120 4 pos. clean DL 135/150 C. Did this workout with my husband, so we changed it up to work for our equipment. 15 Cals on AAB, 5 BMU, 15 cals on ski erg. I am slllooooowwwww on the ski erg ?. Times as follows: 4:55 1/1/2/1 (wasn’t able to link BMU well) 3:34 unbroken BMU, PR 4:14 4/1, tore palm 5:59…all singles, being a sissy about my torn hand and messing with tape 4:20 singles again. Finally put my big girl pants on and got it… Read more »
That is awesome about your BMU!
Thank you!
DMA done
A. 160-165-170-175-180-185# tough
B. Just did empty bar 4 position clean deads
C. I did something a bit different today, got this one from Nicole Abbott.
30 min emom:
Min 1: 8 cals ass bike
Min 2: 15 yd out/back shuttle runs x 5
Min 3: 10 cal row
Min 4: 20 GHD situps
Min 5: 50 Unbroken DUs (must be unbroken, start over if not)
Min 6: rest
Fun one! Thanks Nicole!
Shoulder PT
Solid day! ??????
Awesome job Cheryl!!!
59
Front Squat 225/235/250
Hang Cleans 155/165
Halt Clean DL 200-220
1:56/1:57/1:47/1:52/1:38
Good work Martin!
Worked out at 7:30am before 9:00am class today. I don’t know how people do this. My body doesn’t wake up until well after lunch.
A. 225, 240, 255 then back to 245. These were tough!
B1. Muscle cleans done at 125.
B2. Hang Cleans 185, 195, 195, 195, 200, 200
B3. 4-position at 250
C. Did Hotshots 19 workout with class as a team workout.
D. Done.
A. 100/100/105/105/110/110 kg
B. Up to 75kg for muscle clean…clean from blocks 100/100/103/103/105/105 kg (1 power + 1 squat)
C. 1:36/1:40/1:42/1:52/1:49
Haven’t done bar muscle ups in a long time so I’m happy with this but was surprised how hard the second 15 cals got. Unbroken muscle ups and reset the bike each time. Ouch!
DMA done
A) 175/190/200
B1) 65/75/85/95
B2) 125/135
B3) 165
C) Row and Jumping BMUs
1:59/1:58/1:55/1:56/1:53
D) 35# DBs/Dips (10/5)/90# landmine
E) ROMWOD
Great work today Steve!
59/5’9”/160
Warm up and mobility – done.
A. 165, 175, 185
B1. 85 across
B2. 3 at 125, 3 at 135
B3. Skipped – time
C. 1:48, 2:08, 2:36, 2:52, 2:51. That went downhill quickly! C2Bs unbroken; felt good.
D. Skipped – time.
Nice job on your C2B!
Thank you Nichole!
DMA – done
A. 155, 165, 175 (85% – 2nd rep was always a challenge)
B1. 75, 85, 95, 105
B2. 145 – 150 – 155 (2 sets at each) I feel more comfortable snatching from the blocks. Probably just more practice needed.
B3. 190
C. 2:20, 2:22, 2:16, 2:18, 2:25
D. flys – 10 lb. Ring dips – 7 each round, L. Rows – 60, 70, 80 lb.
Great consistency
Thanks Rob!
DMA) done
A)220,220,235,235,25,250
B1)95,115,135,135
B2)185,185,190,195,205
C)1:42,1:43,1:43,1:54,1:54( bmu unbroken)
D)skipped
Fantastic on your BMU! Great job with your times!
A. 120/120/130/130/135/140kg
B1. 60kg
B2. 100/100/105/105/110/110kg
C. 1:15 1:18 1:20 felt good. 100-90 rpm UB BMU and 85-90 rpm
Skipped final 2 sets, tapering down for Swiss Alpine Battle this weekend
Good luck Rob! I’m sure you will do well.
Thanks Barry. Nervous about the trail run.
Be sure to post how things go for you!
Will do. Thanks for being interested!
I’m partnered with Tunde Okuniawa, who is a brilliant European competitor. If we are both on form, we should be competitive.
Laying down serious power on those intervals!!
So fast!! Great work Rob!
Mobility completed
A)175#(2)/185(2)/197.5(2)
B1)95#(4)
B2)150#(2)/155(4)
B3)200#(2)
C)1:51/2:05/2:10/2:11/2:14
Ripped my left hand on Saturday on the last set of C2B. Subbed x10 hrpu for the bmu
D)Skipped. Off to enjoy Labor Day
Take care of those hands Dean!
DMA✅
A. 155,165,175?
B3. 2×185
C. Modified 2:59,2:55,2:55,2:53,2:48?
15cal ass bike
15 hollow rocks+15 Superman rocks
15cal ass bike
D. Modified
10 Bicep curls @20
15 L-sit leg raises
6 landmine rows @35
Then PT shoulder mobility
Missed all of last week due to sick kid (and me) and participating in our gyms annual Death days week so getting back at it this week!
A) 125/ 135/140
B) muscle up to 85#
HC from blocks 3 sets @ 115, 3 @ 125
Clean DL 145/155
C). Scaled to 12 cals 3 RMu (cant do Bar bc belly hits bar and is not comfortable, 14 weeks pregnant!). And only did 3 rds today to ease back in. Each rd was about 3 mins.
D) later
Hope you and your kid are feeling better!
Thank you! We are much better this week!