Dynamic Mobility, Activation and Warm-Up
Accumulate 60 seconds in the bottom of the squat using a band for assistance
and then …
Two sets of:
Banded Clam Shell Holds x 20 seconds per side
30 Seconds Hip Opener per side
and then …
Three sets of:
Row 250 meters
Sky Divers
x 10 reps
Alternating Lateral Lunge x 10 reps total
Alternating Reverse Lunge x 10 reps total
Mountain Climbers
x 30 reps
A.
Four sets of:
Back Squat x 4 reps @ 80-85%
Rest as needed
55+:
Three sets
B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 10 reps
Aim for three heavy work sets.
C.
35-54:
As many rounds and reps as possible in 8 minutes:
30 Double-Unders
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
55+:
As many rounds and reps as possible in 8 minutes:
30 Double-Unders
10 Power Snatches (65/45 lbs)
5 Chest-to-Bar Pull-Ups
Note:
You may do jumping bar muscle-ups if you don’t have bar muscle-ups yet. You may also do Chest-to-Bar Pull-Ups instead of Bar Muscle-Ups but increase the reps to 8 reps for the 35-54 age division.
This is a slightly different version of Open workout 16.3 so ENJOY!
D.
Three-Four sets of:
Barbell Glute Bridges x 8-10 reps @ 2112
Rest 60 seconds
Single Arm DB Bent Over Row x 8-10 reps @ 2112
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
As many rounds and reps as possible in 3 minutes:
Sandbag Carry x 100 meters
Sandbag Squat x 10 reps
Rest 3 minutes; Repeat for four sets.
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs
9/7
DMA done!
A: #205 across
B: Kept this very light today #85 (still feeling my left shoulder/trap)
C: I did three rounds RX!!! My first actual wod with Bar Mu’s in them!!
D: No more time left to finish the rest
Well my new work schedule is taking longer to adjust to than I would like. Was able to shoulder press today but that is it. 35/50/55/60/65. Shoulder no pain at all!
Yay for no shoulder pain!!!
A) done with 132kg
B) up to 73kg
C) 5 rounds + 30 + 7 (shoulders felt jacked from the push press)
D) done
lol awesome!
A: Done OHS 84 Kg
B: Skipped
C: 2+32 Hand ripped from last BMU was a no no today. But DUs and Snatches were unbroken.
A: Done with 205#
B: tomorrow
C: 2+40…ok so even though my score was super low…Today was the first day i did BMU in an actual workout!!!!!! I saw the 3 BMU and the 8 min Amrap and said, “Yep, today’s the day i do mu in a workout.” I learned not to rush it if i don’t feel recovered. Because every failed rep, is more costly than the extra :10 to recover. I failed about 4 total.
D: did some pullup accessory work.
That is MAJOR!! Congratulations Amber!!
Thanks!
A. 285
B. 145, 150, 150, 150, 150 (each set got harder)
C. 5 rounds, Rx. Jump rope blew in round 2 so killed a little time getting the backup going.
D. BBGB 195-215; DB Rows 80#
PM Session was just as bad as the morning session.
5 Rounds plus 21 DUs. No gas pedal and no double unders today. All sets of doubles were broken at least one time which doesn’t usually happen. Snatches and bar muscle ups unbroken.
Over 325 million people in the United States didn’t even know I worked out today so that’s a plus. And tomorrow is another day!
Great job on your BMU!
Activation done
A. BS 75 and 80kg to bench
B. 30kg
C. I use bands for my BarMU since I cannot force too much my shoulder joints
ACC done
A. 215/205/205 backed down due to hamstring and recovering from rib being out
B. 76/75/80/85/90
C. 3 rounds doing 3 BMU attempts
FINALLY…3rd round got all three ?
Wahoo – that is awesome Karen!!!! Good job!
Thank you!! Question: my weight for BB hip extensions is not very high…only 75.. wondering if I’m doing wrong as others loads are much heavier
This movement is totally dependent on each individual. Some are able to load heavy and some need to keep it light to work more activation! So if you aren’t super heavy on this, that is fine, as long as you feel your hamstrings and glutes doing the majority of the work.
Thanks
DMA done
A. 175-185-200-210#
B. Cut the reps in half, 5 sets 35# bar
C. Subbed power Snatch with 1 arm Russian 35# swings and BMUs with 8 hollow rocks/8 Superman
7 rounds + 30 reps
D. 165-175-195-205 x 10 reps
35/5# single arm DB row x 10 reps
Yay – how did the shoulder handle the push press?!
Felt fine! ??
Dyn / mob. Done A). 1) 205x 1rp 2) 205x 1rp 3) 165 4) 135 * my left hip is really angry at me lol. I have bursitis its inflamed – doing therapy I thought I could get under some load not even close to my 80-85 % … I did try ! B) 65 lbs x 1 set , 55 lbs for the remaing everything I do hurts my hips ? C). 2 rds + 30+ 7 , rxd for my age group D). 165- 195 lbs x 10 rps , GB weighted this actually didn’t bother my hip… Read more »
Oh no Lise – I hope you keep an eye on that hip and stay away from things that will irritate it further!
Thank you Nicole… I’m trying lol .. Thank you so much ?❤️
A 90-90-100-100kg
B 60-65-65-70-75 but 75 for 7
C subbed muscle ups for 5 strict ctb hands are close to ripping 4 rds and 33 reps
Well done today Chris!!
A. 185,190,195,200
B. 3 sets w/PVC, 2 sets @15lb bb
C. Modified 6rds+10KB
30DU’s
10 one arm Russian KB swings @12kg
8 hollow rock
8 Superman
D. BB glute bridges 145,155,165,180
Optional
I read that wrong and only did one rd x4 with 3min rest ??♀️
2:04, 1:45,1:46,1:42
Fun workout!!
A) BS @ 155
B) up to 95 lbs.
C) did C2b instead of bmu, 4+30. Was feeling very low energy today. It was hot and hard to move. May take the weekend to recover and just do a z1 effort tomorrow.
D) done with 10 glute bridges and 8 dB tows @ 35#
Absolutely Courtney – listen to that incredible body of yours! It always gives the best feedback 🙂
A; BS @ 305#
B; worked up to 155#
C; 5 rounds even
D; complete
Back is feeling better, but still a little off. At least I could do some stuff today.
A. Was able to front squat up to 125. 4×3
B. Didn’t go too heavy. Lasts sets 85/90/95
C. Took it at a moderate pace. UB on DU and snatches. Singles on BMU. Was at about 4 rounds then decided to just to 5 rounds total.
D. Skipped
Good job today Stephanie – glad the back is feeling better!
A. BS at 205# felt heavy today, tired
B. PP at 80/85/90/95/100#
C. Decided to go w bMU attempts and made 3+41 with half my bMUs made. (Missed first entire rd). Big moral victory for me today! Will post videos
D. 105# and 25#
That is AWESOME Vivian – congrats!!!
Mobility completed
A)215#(3)/225
B)95#/105/115/125(2)
C)3+32 Had to do BMU as singles as my hand is still a bit tender and I did not want to potentially rip it additionally.
D)Skipped
Good call Dean!
59/5’9″/160
A miscommunication threw the schedule off a bit today. Thought I was coaching at 6AM, but turns out it was 7AM. Rushed through the warm up to get the back squats in before coaching. Wasn’t really mentally prepared, so they were tough. B & C after coaching.
A. 225, 230, 235
B. 65, 70, 75, 80, 85. A little tenderness in right rear delt, so kept it light.
C. 3 + 11. Double unders in single-double rhythm; snatches in 5-5. C2B unbroken.
D. Skipped – ran out of time.
Glad you were able to get the squats in but I know I get pretty thrown when my morning is off!
Awful to be such a creature of habit! 🙂
• Back Squat 4×4 170#
• Push Press x10 65/85/95/105/110(6)# Do I look like I had more?
• 4 rounds of 3:00 amrap on Sandbag carry 100m + Sandbag squat x10 45kg
First round 100m+10sq+50m
Second round 100m+10sq+100m
Third round 100m+10sq
Forth round 100m
Uploaded videos for comments. Thank you!
Will check them out soon! Hope you enjoy that strongman workout!
I always do! My face says it all. Hahaha.