Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
StrongFit Shoulder Opener
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
and then …
Prone Cuban Press for Ring Muscle-Ups
Gymnastic Skills & Drills
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 15 reps
Interval 2 – Supine Snap Pull Swings x 5 reps
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps
Overhead Squat Progressions
Every 2 minutes, for 8 minutes, complete (4 sets):
Overhead Squat x 2 reps (no tempo)
Conditioning
35-49:
Row 1000 Meters
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Box Jump & Step-Down (24/20″)
When the running clock reaches 12:00…
For time:
Run 1600 Meters
50+:
A.
Row 1000 Meters
50 Wall Ball Shots (20/10 lbs to 9′ target)
25 Box Jump/Step-Up & Step-Down (24/20″)
When the running clock reaches 12:00…
For time:
Run 1600 Meters
Warm up done
MU work done
1 MU every 30s for 4 min
185 x 2 for OHS (pr)
Met con
7:20
7:12
Enjoyed the ring progressions.
OHS to 40 kg.
Cond: 4:04 for the first part. 7:56 for the run.
Skills and drills done.
1 MU every 30s first time doing ring MUs in over a year and they felt ok!
OHS 185# x 2 I think that’s a PR
7:25 / 7:12 for met con
NO RINGS TODAY
OHS X2 = 165, 185, 205…STOPPED THERE BUT IT FELT GOOD
METCON = 21:44
Done on Sat, forgot to post
DMAWU) done
Gymnastics) done, sets of 2 MUs
OHS) subbed dual KB OHS 2@3311: 15#-35#
Metcon) done, didn’t note time for each
Blistered hands pretty bad keeping to every 30 sec, not sure that was the best idea for me. Maybe they’re just soft from all the time away.
Mobility, wu and gymnastics done. Prone cuban press was a struggle but felt so good ?? did option 2, ring dips since I don’t manage rmu as yet. OHS at 45-50-55-60 kg bu felt really tired in my shoulders and struggled to get the bar over head. Condition: first part 8:08. Row 4:19, wb 30, 10, 10 and only after bj 15 I realized I wasn’t supposed to do bj over…. Oh well. Run at 8:11, total 20:11. All and all a really fun session! Love the condition sessions cause its my weakness.
Warm up Done
Skills Done
Sore in hands so friction against rings hurt to do MU kept it to 1-2 reps per set
Ohs 65-70-70-70kg felt heavy today so stayed at 70kg
Conditioning
first part time 07:47
Running on true form/ skillmill time 8:28
Partner WOD with hubby:
40 min AMRAP:
40 kbs 53 American (I did men’s RX)
600m run (together)
30 ttb
1200m row
20 goblet squats
2 min rest
We finished 3 rounds even. Easiest part were the goblets! LOL. 🙂
DMA and Gymnastics done. Used purple band for ring dips first three rounds, then yellow band on last round. Overhead Squars – 55 / 65 / 75 / 85, took three attempts press the bar and keep it up, first time fell back, second time it fell forward but third time lucky. Second rep was a bit shaky. Conditioning: Hot here again today, temperature 93 degrees. Row: About same as last week 4:26 Wall Balls: Not as good this week, very broken 17, 8, 12, 8; 5 – something like that. Box Jumps: Tripped on the first rep but was… Read more »
Warm-Up-Done
Did not have time to get to the gym today, but I did “MARY” at home.
336 total reps.
Catching up from the week
Will do ring mu work tomorrow, couldn’t get on the rings
Power clean +push jerk from Tuesday 110/115/125
deadlift from Wednesday 205
Did death march with 25 kb dB 3×20
Ohs 75/85/95/105
Wod
Part 1 8:10 first time doing wb since knee surgery felt ok
Did 10 min assault bike for run , about 6000 m 100 cal
Did the warm-up and tried some swings but my shoulder was not liking the back swing. I did some BMU progressions and some core work. The met-con felt great. 10:17 on the first part. I still need to work on my running. My 1600m was 10:05.
Can someone please explain the rowing transition lifters on low rings? The link is for the swings.
60/5’9”/165
Warm up and mobility – done,
A. Pressed for time today, so skipped gymnastics.
B. OHS; 95, 115, 125, 135 (lost weight forward coming out of 2nd squat)
C1. 8:44. Wall balls 13-12-13-12
C2. 8:35 for 1600m run.
DMAW done Gymnastics: All the swing drills done and then I did an EMOM 4: 1 Ring muscle-up per minute. I hit 3 out of 4. OHS: I did 40-45-50-55 kg (which is a PR with 2 kg). Felt good and should maybe have gone heavier, but was in a little bit of a rush since we only had a 1 hour time slot at our local box today. Conditioning: Total time: 20:45 min (Row 4:16 min (PR is 4:12 min), WB 25/25 (only a couple of no reps that I made up for), BJ was at a slow but… Read more »
Activation done
MU – Worked my strict and kipping with bands than dit one each without bands (it’s been a while I did not train them)
OHS until 2x 40kg
Metcon done