Dynamic Mobility, Activation and Warm-Up
One set of:
Twisted Cross Stretch x 60 seconds per side
and then …
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds
and then …
Two or Three Sets:
Turkish Get-Ups x 2 each side
Single-Arm Kettlebell Swings x 10 each side
Gymnastic Skills & Drills
Every 90 seconds, for 3 minutes, complete (2 sets):
Box Bridge Handstand Push-Ups x 5-8 reps
(50+: Bridge x 1 rep + Downward Dog Handstand Push-Up x 5-8 reps )
and then …
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 2-6 reps (55+: 5″ riser)
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
and then …
Three sets of:
Strict Push-Ups x 8-10 reps @ 2111
Max Double Unders or Single Unders x 30 seconds
Rest 60 seconds
Deadlift Progressions
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
EMOM Conditioning
35-54:
Every minute, on the minute, for 24 minutes (8 sets):
Station 1 – 4 Burpees + 6 Toes-to-Bar
Station 2 – 8 Push-Press (115/75 lbs)
Station 3 – 12 Russian Kettlebell Swings (32/24 kg)
55+:
Every minute, on the minute, for 24 minutes (8 sets):
Station 1 – 3 Burpees + 5 Toes-to-Bar
Station 2 – 8 Push-Press (85/55 lbs)
Station 3 – 12 Russian Kettlebell Swings (24/16 kg)
DMA / WA done
Gymnastics
A.) done
B.) sHSPU 2 e.r.
C.) skipped
Deadlift:
Did 4 Warm Up Sets
1.) 10 reps @empty
2.) 10 reps @40 kg
3.) 5 reps @ 60kg
4.) 5 reps @80 kg
Workout weight @90kg
Conditioning
Did everything as prescribed except Push Press. PP @ 40kg to give my shoulder some rest.
All rounds 23 sec. avg. / all rounds UB
Done Thu 1 Aug:
DMAWU) done
Gymnastics) box bridge HSPU 8,8 – SHSPU 3,3,3,3,3 (small kips) – push-ups 8,8,8 – DUs 47,51,53
DLs) 295# across
EMOM) skipped
Less chest congestion today but didn’t want to push it. Plan to be back on track tomorrow…
DMAW done + my shoulder rehab/prehab
Gymnastics:
Box HSPU 8 reps each set, felt very easy
EMOM 5: 6 reps sHSPU each set. Had to fight for the last reps in the last two sets, but managed one more rep each set compared to last week.
Strict Push-ups for 10 reps each set. DU 31 (tripped three times…)/52 (UB)/46 (tripped once)
Deadlift: all sets at 81 kg, felt good!
Conditioning:
EMOM 24: All set done after 20-25 sec and all movements done UB. Felt good!
Warm up Done
Box bridge hspu 5-5
Strict hspu 5-5-5-5-5
Push ups 10-10-10
DU 47-52-50
DL at 101kg
Conditioning Done all unbroken
Activation/Mobility/Warm-up–Done. The Box Bridge HSP is an interesting movement. Had a little bit of issues with getting my hand placement correct from the box, but overall was a good indication of flexibility and shoulder stability. Need a little more work.
SHSPU-Full 6 reps on each round.
Deadlift Progressions:325lbs.
EMOM-Every round unbroken/prescribed and kept a 20 second pace on all Burpees + 6 T2B, 10-12 seconds on PP, & 18-20 seconds Kettlebell swings. Overall a good mental workout.
Trying to adjust to my new job and schedule so today was a mix of the last few days
Power snatch +ohs from Monday 75/80/85
Tried back squat but knee felt bad
Bench 4 x 3 @ 115
Bent over row 65/ bw dips
Did emom10 shspu 6 UB for 5 sets then 5/3/3/3/3
Wod from tonight added in 8 cal ski erg after the rkb
Did FRAN with class this morning 3:04. The emotional investment that takes on your mind, body and soul is ridiculous!
Will do this programming tomorrow!
Good work Denny! Make sure you still get rest in
Will do! Thanks!
Nice job!
Thanks!!
A. SHSPU x 6 UB
B. Deadlifts 195
C. Emom x 24
1- 4 burpee + 2 BMU + 4 T2B
2- 8 push press (75)
3- 12 RKBS (53) + 10 air squat
Fun day! DMA done! AM gymnastic lesson with JR. All MU work. 🙂 then… Dead Lift: working at 210. No issues. 🙂 Gymnastic Skills: done. SHSPU using hamstring curl method. Used just one leg this week. Also played with deficit. 55 is DUs each round, unbroken. Conditioning: done. Fun! Nice flush and great chance to focus on technique. HSW practice afterwards. Baby steps, but I am able to walk a few steps at a time, come down, kick right back up for another few, etc. etc. until I get all the way across the floor. Hopefully soon they will connect… Read more »
Came back and did additional bike session from Monday. Had time for 5 rounds before coaching. 16/17/17/17/17 🙂
DMA DONE
GYMNASTICS DONE/ 5 MIN SHSPU EMOM = 4,3,3,2,2
STRICT PUSHUPS + DU = 8/50, 8/51, 8/50 (TRIPPED 3RD SET)
DL = 345 X 5 ALL 4 SETS
24 EMOM DONE- ABOUT 30 S FOR BURPEE/T2B, 20 S FOR PP, 20-25S FOR KBS
DMA done
Du’s 43 + 46
I had to scale SHSPU to.
Every minute, on the minute for 10 minutes.
10 x 1
Deadlifts 4 x 5 140 kg
I couldn’t handle more training volume today, so I Skipped EMOM Conditioning. I’ll do it tomorrow, if I feel good.
DMA Done. Gymnastics – Did not try the Box Bridge HSPU’s, looks like you need to be pretty flexible for those. I will try over the weekend when I have more time to play around with it. Did 8 reps of downward dog HSPU’s. 5 sets of Strict HSPU’s to 5″ riser (45# plate plus ab mat). Did 5 reps rounds 1 thru 4, but widen my hands on the last set which felt much better and I did 8 reps. Push- ups, did 8 reps – have trouble keeping my core tight on push-ups. Double Unders- wasn’t sure if… Read more »
DMA done
Scaled handstand box, felt a bit scary to go over the box in a handstand!..
SHSPU 3,2,2,2,2
Deadlifts 4 x 5 80 kg
Conditioning RXD unbroken, about 20-25 seconds each minute
DMA – done
Gymnastics Skills and Drills
* HS hold X 30s (2 sets)
* EMOM – went with 4″ riser instead of 5 – 6 UB R’s each round
* Push-ups + DU’s – 47 (1trip), 55 (UB), 45 (1 trip)
Deadlift Progression – all sets at 225 lb.
EMOM Conditioning – dealing with a tear on my palm, so no T2B today!
Stuck with the 8 Push Press and Russian KB swings
Subbed some Rowing intervals
A. Gymnastics done
B. Deadlift 175
C. Metcon switched it up
24 min emom
1-40 sec sled push
2- 8 pp 75#
3- 12 banded kbs 35#
4- 30 sec plank hold
All warm ups
DL 235
5 Rd’s cond
Dragin today
Rested and yoga yesterday so a day behind
DMA and crossover symmetry done
A. PC/J to 135#
B. Still taking it easy on shoulder. Did wod from 7/13 instead (1000m row/25!SC@105/run 1 mile) in 16:53. Quick singles with SC
C. Accessory work done. 11-10 sPUs
Warm up complete
This time I made it down to floor on downward dog push ups elevated feet on box head to floor 2 reps and text on knees head to floor
Strict push ups 888 max singles 60,70,65
Dead lift 85 lbs
24 memom this is my first time making it with all ties 2 bar push press 55 lbs
Just a note to thank you I have seen more improvement with all that I am doing.
A. 4’s for all sets of hspu
A1. 10&38/10&32/10&36
Left not traveling correct
B. 315 for all sets
C. All UB able to keep same pace throughout everything between :18&:23
Rest day!!!
Enjoy some rest!
DMA Done
Box Bridge X 8 reps
Strict HSPU X 5 reps per minute
10 Strict PU 40 DU X 3
4 Sets @305 X 6 reps
EMOM
6 sets EMOM
Last 2 sets tried all 3 movements in 1 minute