Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Gymnastic Skills & Drills
For anyone who does not have muscle-ups, complete:
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing
x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep
Followed by. . .
Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
60+: Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)
If you do have muscle-ups, then complete:
Three sets of:
Run 400 Meters
Ring Muscle-Ups x 2-5 reps
Rest 90 seconds
Note:
If you have muscle-ups, then work on stringing together your muscle-ups when breathing heavy. Push on the 400 meter run so you can really test your ring muscle-ups under some lung distress. Choose a rep scheme that will allow you to be unbroken. If your hands are feeling too tender then please just skip this portion.
Barbell Cycling
Two sets for max reps each of:
Power Snatch x 30 seconds
Rest 60 seconds
Squat Cleans x 30 seconds
Rest 30 seconds
Shoulder to Overhead x 30 seconds
Rest 2 minutes
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
Short & Sweet Conditioning
35-49:
Three rounds for time of:
15 GHD Sit-Ups
60 Double-Unders
50+:
Three rounds for time of:
15 Anchored Sit-Ups
40 Double-Unders or 80 Single-Unders
Done Saturday, forgot to post:
DMAWU) done
Gymnastics) done @ 5 MUs / rd
BB cycling) Pwr Snatch 6 (5+1), 5 (4+1) – sq cln 7,7 – S2OH 9,9
Condo) done untimed
Ghost town on the website… did everyone move to the app?
Proud parent moment. My daughter, wife and I ran together in my daughter’s first half marathon. We finished in 2:21 which was good enough for my daughter to finish 2nd in her age group.
Did yesterday’s workout. Did not finish in 15 minutes with 45 lbs
Clean jerk 90 lbs
Backsquat 90,105,115,125,115 6 reps last set
Row only did 3 sets 5:14,5:15,5:01.
Have a great weekend
You too!
Friday’s session DMAW done WZA warm-up C&J up to 55 kg. Technique felt way off earlier this week so I was a bit nervous for this part, but today it felt good. WZA Event 5 11:00. Felt slow on the Thrusters (14/7, 9/6, 9) and Burpees. WZA Event 6 Happy to hit 62 kg (95%) of my 1-RM considering I couldn’t get more than 55 kg earlier this week. Back squats: Worked from 58 kg to 77 kg and then down to 72 kg for 7 reps last set (5 last week). Could maybe have done a couple more… Row… Read more »
That is an awesome day Marie – well done!