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:
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
Goblet Squats x 10 reps
KB Swings x 15 reps
Gymnastic Skills & Drills
Every 90 seconds, for 3 minutes, complete (2 sets):
Wall Walk + Nose-to-Wall Handstand Hold x 60 seconds
(55+: 45 seconds)
and then …
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 1-5 reps
For those who do not have strict handstand push-ups, please implement one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Downward Dog Handstand Push-Up
x 3 reps
and then …
Every minute, on the minute, for 10 minutes, complete (5 sets):
Interval 1 – Weighted Stationary Dips x 2-3 reps @ 2111
Interval 2 – Double-Under or Single-Under Practice x 30 seconds
Check out this video to work on double-unders
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 75-80% of 1-RM Deadlift
Conditioning
35-54:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 300/250 Meter Row
Station 2 – 30 Double-Unders + 15 Single Arm KB Deadlifts (32/24 kg)
Station 3 – 12 Alternating Reverse Lunges (24/16 kg)
Station 4 – 6-8 Box Step-Overs (24/20″; 24/16 kg)
55+:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – 250/200 Meter Row
Station 2 – 15-20 Double-Unders + 15 Single Arm KB Deadlifts (24/16 kg)
Station 3 – 12 Alternating Reverse Lunges (16/12 kg)
Station 4 – 6-8 Box Step-Overs (24/20″; 16/12 kg)
Please adjust the weight as neccessary. For some of you, you may want to increase the load and others may want to decrease the load. You may also adjust the height on the box depending on how tall you are. If you don’t have double-unders then please substitute 50 single unders for the 35-54 division and 40 single-unders for the 55+ division
Warm up Done
Wall walk and handstand Done
Strict hspu 5reps each set
Dips 3reps at 8-12-12-12-12kg
DL 108-110-113-115-115kg
Conditioning Done
Gymnastics Skills – HS Hold 45s and 35s. SHSPU 5-5-5-4-4
Deadlift – 365-375-385-390-390
Conditioning – Done – Another great EMOM
Walk+ Nose to wall :50, :30
SHSPU 2,5,5,4,4 don’t know what happened first round
W. Dips 20lbs vest tempo 5 reps
30 dU UB easy
DL started at 355,365,375,385,385 felt good
Conditioning RX 35-54
Everything but row was under :40
Row :55 (1:34 pace)
Warm Up & Gymnastics done
A.) SHSPU 3/3/2/2/3
1.) Deadlifts @ 90 Kg
2.) Conditioning
Row times between 1:03 – 1:05 @ 1:43 min pace
All rounds <53 sec.
Could not get any faster, we have 40 degrees Celsius! ☀️??☀️
DMAW done. I need to do CO symmetry more often.
Gymnastics done.
DL progression up to 75 kg.
Conditioning: that was fun. Surprised at how challenging the SA KB DL were.
Looking forward to rest day.
Great job Kelly! Enjoy your rest day!
DMAW done, Crossover full protocol. Gymnastics: Wall walk + handstand hold done, sHSPU 5 reps each set (will upload first and last set), felt tired in my shoulders today EMOM 10: Weighted ring dips (can’t do stationary in our garage) with 6 kg for 3 reps each set. DU were 51-50-50-35/10-51 Deadlift: worked from 86 to 93 kg (81%) Conditioning: Row 0:58-1:00 min DU only tripped once, all other sets UB + KB DL 8 reps each leg every set, about 30 sec remaining Lunges UB (Farmers Carry 2 KBs), done after 25 sec Step-overs 8 reps every set with… Read more »
Great job with your double-under!!! Enjoy your rest day 🙂
Lunchtime session at home: E2MOM10 – tempo back squats – 117/125/135/145/150# 3 sets of tempo good mornings (4 reps @ 75#) and tempo strict pull-ups (6 reps w/ thin red band) 2 sets of DB row x 12 ea side (25#), MB chest passes w/ 14# ball, DB lateral raises w/ 5# Evening session: DMA & warm-up done Gymnastics skills & drills 2 x Wall walk + 60 sec HS Hold – done SHSPUs 5×3 to one abmat (graduated from 2 abmats!) EMOM10 – 3 weighted strict dips (w/ 14# WB) and 30 sec DUs (4 sets @ 50, 1… Read more »
You are making such good progress each week!!!
Thank you, Nichole! I feel really good. It’s all in the awesome programming! 🙂
No Beals today. He stayed back at the military base so instead of chasing him around I ended up chasing my tail…
Gymnastics skills done. (wall walks, holds, sHSPU sets of 5, weighted dips 35#kb)
Deadlift yesterday on different strength cycle: 185×10, 225×8, 275×6, 300×4, 320×6, 340×6, 360×5 (90%)
Conditioning (did some modification trying to protect rehabbing groin strain)
Station 1 & 2: Rx (300m row, 30DUs/15 KB DLs)
Station 3: 15 Double KB Thrusters (35# KBs, unbroken sets)
Station 4: 30 ab mat situps and 10 unweighted box step overs.
Awesome job Mike!
DL up to 365
Conditioning: row ~1:00-1:05 // DU+DL 0:40-0:50 // Lunges :25 // Stepovers x8 :25
Did not do the gymnastics stuff due to my left shoulder issue. Saw my PT today and she needled my lat. It is feeling much better but still not 100%. I did the deadlifts. All sets at 225#. I also completed the conditioning as prescribed.
Glad it is feeling better!
For the reverse lunges & box step overs are we using 2 KB?
Yes!
Yes!
Fun day!! DMA done! Dip/DUs: used 18lb kb and accidentally did 5 at first, then 3 for the other sets. 55 unb DUs each round. Then… AM Gymnastics lesson with the fabulous JR. 🙂 Strict MU work, some kipping work as well. I did the IM weighted dip/DU thing as my dip work for today. Right into… Strict HSPU EMOM: used hamstring curl method – omg light bulb moment! These are amazing! Did sets of 2 for the emom, then did some more after conditioning just for fun. It’s my new favorite thing! DL: worked at 240. 🙂 80% Conditioning:… Read more »
I am so glad you like that progression for sHSPU!
I’m in love with it. I want to do it everyday.
So funny – I can’t do those. They immediately make my hamstrings cramp up like crazy!
Did one last team practice today for Canwest Games this weekend. Workout Axle: max calories on rower, 60 lb axle bar thrusters AMRAP in 5 minutes 2 team members work at a time, switch as needed. We got 160 reps and worked out our transitions. I am sure we can get more on Saturday. Went through one round of workout 6 to figure out transitions. max ski erg calories, 100 ft db carry with 10 burpees over db. 2 people working at a time. This one was fun. I think my team is ready! Now to do some meal prep… Read more »
Sounds fun!
I can’t wait. Getting so excited!
Wahoo! Have so much fun! Keep us updated with how it goes!
I will post some updates during the weekend.
Mobility completed
A1)Completed
A2)Completed with x5 sHSPU
A3)WSD@20# and DUx40 per round
B)275#(5)x2
C)Interval 1 1:05-1:10
Interval 2 :50-:55
Interval 3 :30
Interval 4 :45
Great work Dean!
Thanks Nichole! Today felt good. Loving the volume in our training. Monday’s are the hardest for me to recover from and then turn around to train on Tuesday.
Dma) done
Gymnastics skills:
Nose2wall done
5shspu every min for five minutes
10min emom
Dips- used a 44# kB
Dubs- 50+ each round
Deadlift @ 365
Conditioning:
Deadlift 88# kB
Lunges 70# kb’s
Box step overs @53# 8 reps
DMA done. Nose-to-wall HS Hold for 45 seconds x 2 – Done. Not all the way to the wall though, these are scary for me, can’t wait to get down again. Did Strict HS pushups against wall using riser (45# plate plus ab-mat) 4-5 reps each set (5 sets). Weighted Dips – 10 / 10 / 10 / 15 / 15#, wasn’t sure if I could do them but managed to, only did 2 reps. Took some videos so I can see if going low enough, will post shortly. Double Unders – not as good as last week – the… Read more »
DMA done
Wall walks handstand hold done
Dips x 3 – 2.5 kg
20 dus
Deadlifts 5 x 2 92.5kg posted vid
EMOM rxd
Row 1.00
Du, 15 28kg 50 secs
Lunges 2 x16 kg
Box step over x 8 12kgs
60/5’9″/160
Warm up and mobility – done.
A1. Done
A2. Done with elevated foot HSPUs
A3. 10 lb plate with dips. Double + double attempts
B. 225, 235, 245, 245, 255
C.
Rows all around :55
15-20 secs doubles + double attempts; then 15 1-arm KB DL each side with 24kg KB – about 1:10
12 alternating lunges with 16kg KBs – around :20-:25
8 box step overs with the 16kg KBs – around :45
kB press with 18 warm up
Wall walk hold 40 sec 35, 35
Hand stand forward dog I got closer to floor this time? 5 reps
Dips with 31# kb in lap don’t have rings
D lift 125
Conditioning complete 250 row 40 singles single arm 31# 18# lunge and step overs 8 reps
Have s great day everyone
Good job with your handstand work!!
Gymnastics: Done
Deadlift: 92kg done
Metcon: I only had time for 4 rounds. Did the lunges without weight. Still hard for me to get up the box with 12.5kg with my left knee (will post some videos).