Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
and then …
Deep Squat Progressions x 5-7 reps
Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
Shoulder Prehab
Two sets of:
5 Incline DB Y Raises
5 Incline DB T Raises
5 Incline DB I Raises
Rest as needed
A.
Every 2 minutes, for 16 minutes, complete (8 sets):
Snatch from mid-thigh (use blocks) @ 70-75%
B.
35-54:
Against a 4 minute clock, complete for max reps:
Row 500 meters
Double-Unders x 50 reps
Max Strict Pull-Ups
Rest 4 minutes; repeat for 3 sets
55+:
Against a 4 minute clock, complete for max reps:
Row 500 meters
Double-Unders x 30 reps
Max Strict Pull-Ups
Rest 4 minutes; repeat for 3 sets
If you don’t have strict pull-ups, then try one of the below progressions:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows x 30 reps (must be strict)
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Take 7-10 minutes to build to 75%, and then …
Five sets of:
Back Squat x 4 reps @ 75%
Rest 2 minutes between reps
B.
Three sets of:
Landmine Press x 8 reps (right)
Rest 30 seconds
Ring Rows x 10 reps @ 3011
Rest 30 seconds
Landmine Press x 8 reps (left)
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds
A. 75-95
B15-14-13
A. No blocks. Hang. 195×5, 215, 225, 235. Hang PR. Couldn’t help it, was feeling good.
B. 15,15,13. Rows under 1:40.
Add A: 295
3×20 GHD sit ups.
Congratulations Brigham!!
A. 54-54-54-56-56-58-58-58kg
B.
1. 12Strict PU, row 2:01, DU unbroken,
2. 10strict PU, row 2:00, DU unbroken
3. 11 strict PU, row 2:01, DU unbroken
Awesome to see those DU staying unbroken!
Thanks Nichole
Snatched from blocks 41kg to 45kg. Felt good.
3,4,0 on WOD. Seems like I forgot how to double under.
Haven’t posted in a few weeks. Need to get back to logging workouts in here.
A. Skipped. Lower back a little tight. Nothing of concern. Deadlifting tomorrow.
Strength: Every 2:00 for 20:00 (10 rounds) – 5 Floor Press (200#) and 0:20 max WB shots (15 per round).
B. 18, 15, 15, 13. Rows around 1:50-1:55. DUs a mess first round, clean the last three. Pullups singles toward end of last two rounds.
Oh yes Mike – awesome to see you posting again!
DMA, warm-up & shoulder pre-hab done A – snatches off blocks from mid-thigh – worked up to 70-75% 60 / 2×65 / 3×70 / 2×75# (1RM is 100#) – will post videos B – this went really well (for me) 1 – Row 2:07.2 / DUs UB / 4 strict PUs – singles (have to build my upper body strength back up) 2 – Row 2:07.0 / DUs UB / 4 strict PUs 3 – Row 2:07.1 / DUs UB / 4 strict PUs On the row, really focused on pushing with my legs before pulling with my arms, which… Read more »
So happy to see your squats feeling easy!
My day was a wee bit crazy. Had to make some adaptations to get it done today.
A: Done with 75#
B: Did 4 mins work 2 mins rest
10 strict pullups ea round
*Back squat
Didn’t do all my sets at 75%
165#
175#
185# (75%)
185#
185#
Hopefully tomorrow is less crazy!
Excellent work!
A. Snatch 45kg
B. 7,9,10 strict pull-ups, row and DUs done in just under 3 min each round
Additional
Back Squat 75kg
Dmawu done
A. 115,135
B. 13,17,17
A. 275 70%
Awesome job on your pull-ups!
A. Snatch 95×2 100×6
B. 7/8/7 pull ups. So winded with the dubs just have to keep practicing.
Additional
A. Back squats at 145. Range of motion in knee wasn’t great today
B. Done
Just felt kind of tired today
A. Snatches: 35/40/40/40/45/45/50/50 lb
B. About 30 seconds each round to get pull-ups with 500 m row and 50 DUs. Pull-ups 6/5/6.
A. 83# no blocks
B. Did a combo wod from last week:
50 cal row/50 wallballs 7:21
50 cal bike/50 wallballs 9:35–bike super slow
AND no chance of WB unbroken. Sets of 5/3/2 the whole way ☹️
How have your knees been feeling?
I think you need to see a Doctor if you chose that workout over the one programmed today, but good job anyway for doing it!
A) 155-165
B) 11/14/10…DUs were a disaster
Optional:
A) 275/275/295/295/295
B) ✔️
Sorry to hear that Jessie – are you using the same rope every time you do double-under?
I am, also being a little dramatic:) I “should” be able to do all three sets unbroken but was tripping up 3+ times every set. More time prob wouldn’t have bought me that many more pull-ups, though, so they really just let me rest, hahahha!!
Glad to be back from travels. 🙂 DMA done! Used 35# for kb stuff. I love all the shoulder prehab. A. worked at 75# and 80#. Did manage to snatch off “blocks” (stacked plates) today, but it’s going to take getting used to. I do get why it’s worth doing though. B. Row: 2:01/ 1:59/ 2:03. DUs: 25/25, 50 unb, 30/20. PU: 6/7/5. They felt sticky and hard today, no spring, just guts. Probably from so much airplane in the last 4 days. NJ is far away! 🙂 Additional A: Back squats at 170. Felt great to squat. 🙂 Ran… Read more »
Happy to have you back!!
?
A)105#(8)
B)15/12/12
Additional Session
A1)Built to 210#
A2)210#(5)
A) today my snatches felt good so I started at 70% and I went up to 85%. 85/85/90/90/95/100miss behind /100/105
B) so I couldn’t do the workout because I misjudged the time and had to start coaching. But I did 23 Strict pull-ups and worked in 3 sets of double Unders.
Additional session- Back Squat- 160 across sets
They looked AWESOME!!
DMA done
A) 30 kg all sets off the block
B) only time for one set – 6 pull ups
DMA) done
A)155,155,165,165,175,175,175,185,
B)14/15/14
Optional :
A) 295 each set
B) done
Great work with your pull-ups!
A) Snatch, did 8 sets. Still not good, got a video but will email it to you, too embarassed to post it on Facebook. Not fully extending before pulling or getting under the bar quick enough, weights light. 35 / 40 / 45 / 50×5 (#) B) Did the Seated Barbell Pullups – 12 / 17 / 21 1) About 1 minute remaining, double unders were not good, tripped alot but improved in the next rounds. 2) About 1:10 remaining, D.U. – 15/7/8 3) About 1:15 remaining, D.U. – 20/10, no tripping just rest. The rows, I start off fast… Read more »
Oh don’t be too embarrassed – we all are a work in progress! I saw that the video was too large – can you cut the video down?
A. 150 3 sets ,155 3 sets, 160 2 sets
B. 18 pull-ups done with DU @ 2:25
15 PU done with DU @2:30
17 PU done with Du @2:27
Strict pull-ups need work row and DU were great 1:39 row
A2 300×4 x5
A2 Done
Excellent job on your pull-ups!!
What were we trying to hit here and what is the objective does it seem like strict pull-ups are coming in open scenarios? I used to be so good at strict pull-ups I can’t believe I have to do them in sets of 5 now.