Dynamic Mobility, Activation and Warm-Up
Grab a partner and do the partner t-spine stretch
and then …
Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side
and then …
Two sets of:
Banded Chest Pull
Hollow Body/Superman Swings x 5 reps
Gymnastic Skills and Drills
Two sets of:
Baby Butterfly Pull-Ups x 8-10 reps
and then …
Every 60 seconds, for 6 minutes, complete (3 sets)
Interval 1 – 5-7 Chest-to-Bar Pull-Ups (kipping or butterfly; work on perfect mechanics)
55+: 5-7 Chin-Over-The-Bar Pull-Ups (kipping or butterfly; work on perfect mechanics)
Interval 2 – Nose to Wall Handstand Hold x 30-45 seconds
and then …
35-54:
15 Arch Under Bar Jump to Support
55+:
15 Jumping Chest-to-Bar Pull-Ups
Overhead Squat Progressions
Every 2 minutes, for 12 minutes, complete (6 sets):
Overhead Squat x 1 rep @ 3111
Conditioning
For time:
Row 1000 Meters
Deadlift x 30 reps
Toes-to-Bar x 30 reps
35-54: 225/155 lbs
55+: 185/135 lbs; 25 Toes-to-Bar
Rest 2 minutes, and then …
For time:
Run 600 Meters
Wall Ball Shots x 50 reps
Run 600 Meters
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
DMA done
A. Butterfly ctb bothering my shoulder so did kipping
B. Tempo OHS stopped at 135, again being cautious with shoulder
C. Did AB intervals from last week E3MOM 40s max cal: total 129. (14/14/13/13/13/12/13/12/13/12)
Back from vacation and felt a little rusty today. Had to do some additional mobility work and 10 @ 70% on AB.
Mobility/Warm-up-Done
Gymnastic skills-Done
Overhead Squats-Started at 95lbs, 115lbs, 135lbs, 145lbs, 155lbs last two sets.
Conditioning: A.) 8:13-Broke up the DL’s at 15/15 and T2B’s 10/10/10
B.) 8:24-Run did not feel bad and wall balls broke up at 25/25.
DMAW done + 1 set of my shoulder rehab/prehab
Gymnastics: Baby butterfly pull-ups 10 reps/set. Felt a bit off today.
CTB, still can’t string them together. Handstand felt good.
Skipped jump to support.
OHS: 45-50 then 55 kg for the remaining sets. Felt a bit off today and stayed at 55 kg.
Conditioning: 9:28 min (Row 4:22, DL in sets of 5, TTB 10/10/10). 13:20 min (Run about 800 meters in 4:20, WB 10/10/8/12/5/7/5/3, Run 800 meters)
DMA done. Gymnastics Done. Did baby butterfly pull-ups for the EMOM since I don’t have pull-ups. Nose to wall handstand holds for 45 seconds but not all the way to wall. Overhead Squats – 65 /65 / 70 / 70 / 75 / 80, the last one actually felt better than the lighter ones. Did some extra mobility with lacrosse ball. Conditioning: A) 9:03 Row was about 4:30 Deadlifts at 135#- sets of 5. High Knees for TTB B) 11:19 Runs super slow especially after the wall balls, my legs didn’t want to move. Wall Balls – 25 / 15… Read more »
OHS to 155
7:27 for row DL t2b
Then finished at 18:20.
Last part was
600m run
50 WB
35 calorie bike (that was rough)
Did some sets of 4 UB BMU and 5 UB SHSPU
DMAW: done
Gymnastics: The baby butterflies were challenging. Looked much easier in the vid. Liked the arch under the bar–I will work on those more.
OHS prog: up to 38 kg.
Conditioning: Part 1 @ 10:00 min/ Part 2 @ 9:07 That second run tho…ugh.
A. Weighted dips 15 lb and wall walks from Wednesday
B. Ohs 85/95/100/105/105 still pretty difficult due to lack of range in my knee
Did wod from Wednesday
Partner WOD with hubby:
4 RFT, 40 min cap:
400m run
40 db push press 35s
40 burpee box jumps
40 cals bike
rest 2 mins
We got 3 rounds + 466. It was hot! 🙂
OHS: 95, thru 155
Conditioning 1.: any conditioning that includes deadlifts I absolutely Tank!
Conditioning 2. 10:47 but only ran 400m each time
Not good cardio day! See y’all Monday
Gymnastic skill done
OH Squat 105 115 125 135 140 145
Conditioning 8:07/11:47
64/5/7/140
Bar pull up could not quite get chin over bar still in progress but I did improve my nose to wall time to 3 at 45 seconds a first
I hope squat 45,55,60?65,70 two times was not sure if I got low enough too control the bar
Conditioning row deadlifts I did 125 since I have not gone above that and dropped each time T2B was actually knees to elbows 12:09
Run wall balls run was 10:50
I am ready for the rest day?❤️
Great improvements and enjoy your rest day!
Thank you I will enjoy I hope you enjoy your weekend too
60/5’9”/165
Warm up and mobility – done.
A. Gymnastics skills – done
B. OHS: 105, 110, 115, 120, 125, 130
C1. 8:36. DLs 10-8-7-5. T2B sets of 5
C2. 9:07. WBs 13-12-13-12. Second run was more like a crawl ?
DMA Done
Gymnastics
Baby Butterflies: 8 Reps
5 Butterfly C2B
:35 holds
Overhead Squat
155, 170, 190, 210, 220,225PR
Condition
Part 1 7:10 225%
Part 2 7:45 UB WB 20#
I’m tired ?
Rest up!
Kipping Chest to bar are still there
OHS 45kg
Metcon done