Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 3 minutes
and then …
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)
and then …
Two sets of:
C2B Elbow Drivers
x 15 reps
Rest as needed
Plank Walk x 20′
(if you don’t have furniture sliders then you can use small metal plates)
Rest as needed
A.
Take 5 minutes to watch this video about butterfly pull-ups
Depending on where you are at with your butterfly pull-ups, please spend 5 minutes work on one of the 4 steps mentioned in the video.
If you’d like to work on kipping pull-ups, then take 3 minutes to watch this video on kipping pull-ups
Please spend 5 minutes work on kipping pull-ups or kipping chest-to-bar pull-ups.
B.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 4 reps @ 75%
C.
Complete as many rounds and reps as possible in 30 minutes:
Run 400 Meters
10 Toes-to-Bar
15 Burpee Box Jump-Overs (24/20″)
20 Calorie Assault Bike
25 Double-Unders
30 Calorie Row
55+: Step-Overs Okay
D.
Two sets, for completion:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds (right)
Side Plank Hold x 60 seconds (left)
Supine Plank Hold x 60 seconds
Rest 60 seconds
Still behind, done Fri 28 Jun
DMAWU) done
A) done (10 bfly pull-ups emom x 5)
B) front squat 4’s: 205#,210,215,220,225(3 reps)
C) amrap: 3 rounds (medium pace)
D) done (each hold 45-55 secs)
B. 245-250-255-260-265
C. 3 Rounds + 13 Cal AB
Warm Up done
A.) Butterfly PullUps
B.) Sticked to 50 Kg across
C.) 3 RDS + 400 m then tilt ?
D.) done
EMOMs in the last weeks had been a good prep. for those AMRAPs ?
Did the workout
Cleans from the day before
200,215,230,245,250,255 all times 2
Workout
4 full rounds in 28:51 95 degree day hard to breath but super loose
А. Gymnastic program 30 min
B. 90 kg.
C. 3 round + 400+ 10 ttb+15 bbj+20AB + 25DU
D. Done
DMA
A. 5 MIN EMOM BUTTERFLY = 5/6/7/8/9, 4 MIN EMOM C2B KIP ALL 5
B. FS X 3 = 275 (78%) ALL 5ETS
C. HAD TIME FOR 2 RDS, FINISHED AROUND 20 MINUTES
DMA done + 1 round of my shoulder rehab/prehab A. I did 10 reps x 5 of butterfly pull-ups. First time doing more than 6 without loosing rhythm. Felt really good, not sure my chin is over the bar but will film next time and check. B. 3 set at 58 kg and 2 at 60 kg, felt good! C. 2+497 (3 cal from 3 full rounds). I really wanted 3 rounds (and finished just seconds after), but I lost it all on the second round on the AAB and the Row. Also tripped on DU 2-3 times in the… Read more »
Great job Marie!! I hope it cools down for you soon!
A. Done
B. Used 80 lbs got to right above parallel
C. Subbed 2 min sled for run and b/w lunges for dubs. Did burpee box step ups
Completed 3 rounds in 31:18
DMA & warm-up done A – done – butterfly pull-ups are finally starting to come together – will post video B – front squats 5 x 4 @ 120# – felt good C – finished 3 rounds at 29:47 – didn’t think it made sense to try and go running again, so called it good there. Really proud of that effort. Runs all right at 2:00 or below, T2B UB, BBJO UB, AB at around 55-57 RPM, DU UB in round 1 and 3, 20-5 in 2nd round, row at around 700-750 cals/hr. Very fast transitions. D – done, but… Read more »
Happy to hear it was a great day of training!
Warm up done
A. 5 min butterfly pull-up practice, worked on bringing legs back more, it helps a lot.
B. 85#
C. 2 rounds, plus 400 m run, 10 ttb, and 4 BBJO,
D. Done.
Glad those butterflies are coming along!
A) 5min emom 10x Pullups
B) 245/255/265×3
C) 3 rds + 7cal AB
A)5:00 butterfly pull-up practice step #2; need more practice on step 2 before moving to next step.
B) 5 sets @ 255lbs. Slightly less than 75% but with less weight I was able to focus on staying in my heels and pushing from heels with equal force. Great technique practice.
C) 2 Rds and 15 Assault Bike calories.
D) had to get ready for work.
-Took it easy due to lack of sleep but felt good with my focus and effort.
Today kind of went sideways, but still a good day. Not on program though. ? DMA done! Skill work done. Did butterfly drill with one leg off box, starting to incorporate the bottom half. This needs work. ? BUT, I worked on that for 5 mins. I also tried kipping pull ups staying away from the bar. It feels weird, but I can understand why that is important for learning butterfly. Gymnastics lesson: strict dips, jumping MU, thoracic pulls, then spotted work on just the transition. JR took some video that I’ll post on FB. Spotted strict mu at the… Read more »
DMA – done
A. Butterfly pull-ups (small sets)
B. 155
C. 2 + 19 (subbed Ski erg for Rowing)
D. done
Awesome job Barry!
A. EMOM for 5- 15 butterfly pull-ups, EMOM for 5 – 8 CTB butterfly
B. 225
C.3 +Run+73 (3 cal into the row of 4th end)
D. Complete
DMA completed. A) I skipped this hoping to get B thru D done but I don’t know what happened with my time, bad time management skills obviously. B) 5 x 4 @ 110#, could probably have gone a little heavier but it is my 75%. C) I didn’t have enough time to get this all setup and done but will do it tomorrow instead. Did the additional workout from yesterday instead. the KB complex. I liked this one. 30-20-10, Time: 7:33 – 26# KB, all unbroken but slowed down on the cleans and front squats. KB Push Press, these were… Read more »
A ok butterfly pu/butterfly ctb
B 97.5/97.5/95/90/90
C 2 round + 25 double
Is very hot!!
39/6’4″/215
ROMWOD + Warm-Up
A. EMOM(5) – 10 Butterfly Pull-Up’s, EMOM(5) – 5 Butterfly Chest-to-Bar Pull-Up’s (so ugly, so inefficient)
B. All sets at 265#
C. 3 Rounds + Run + T2B + 10 BBJO’s
Really wanted to get 4 rounds, but happy with 3+. Felt like the burpees are where you make or break this workout. And no matter how you do on them, your reward it a healthy serving of Assault Bike. Tricky programming!
D. Done
You’re welcome!
DMA done
A) chest to bar practice
B) front squats 5 x4 60kg
C) 30 minute rxd 2 rounds plus 14 cals on AB
A: done
B:100kg
C: 3+6bbjo
D: done