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 x 20 reps
Bench Prone Upper Back Muscle Recruitment x 10 reps
Shoulder Prehab
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Snatch Progressions
Five sets of:
3-Position Snatch
(High-Hang, Mid-Thigh, 2″ Below the Knee)
Rest 2-3 minutes
Start at 65% and build in weight based on how your snatches feel. Please hold for 1 second at the bottom position of each snatch.
and then …
Two sets of:
Snatch Pull with a 6 second descent x 2 reps
Rest 3 minutes
“Muscle-Up Madness”
35-49:
For max reps:
40/30 Calorie Assault Bike
Max Unbroken Muscle-Ups
30/20 Calorie Assault Bike
Max Unbroken Muscle-Ups
20/10 Calorie Assault Bike
Max Unbroken Muscle-Ups
An unbroken muscle-up starts with you hanging from the rings and feet off the ground. Once you drop from the rings, your set is complete.
50-54:
For max reps:
40/30 Calorie Assault Bike
Max Muscle-Ups in Two Sets
30/20 Calorie Assault Bike
Max Muscle-Ups in Two Sets
20/10 Calorie Assault Bike
Max Muscle-Ups in Two Sets
55-59:
For max reps:
35/25 Calorie Assault Bike
Max Muscle-Ups in Two Sets
25/15 Calorie Assault Bike
Max Muscle-Ups in Two Sets
15/5 Calorie Assault Bike
Max Muscle-Ups in Two Sets
60+:
For time:
30/20 Calorie Assault Bike
Max Muscle-Ups or Ring-Dips in Two Sets
20/10 Calorie Assault Bike
Max Muscle-Ups or Ring-Dips in Two Sets
10/5 Calorie Assault Bike
Max Muscle-Ups or Ring-Dips in Two Sets
Athletes may complete two sets of unbroken muscle-ups in each muscle-up portion so that may look something like: 3 muscle-ups; Rest as needed; 1 muscle-up for a total of 4 muscle-ups.
Time Cap: 15:00
If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
Ring Dips with Scaling Options
Stationary-Dips
Box Jump-Up to Full Support
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
Side Plank Hold x 30 seconds per side
Rest 30 seconds
Optional Assault Bike Session
All Age Divisions
“Power Hungry”
Max Calories in 3 minutes
Snatches 75 to 95
Work out w/ stationary dips
9/7. 7/6. 6/6. 6/5
AB 3 min 29.6
DMA
SN COMPLEX DID NOT GO OVER 70% (135)
DID 10 RMU FOR TIME = 8:50, ALL SINGLES…GOAL WAS TO FINISH UNDER 10
POWER HUNGRY = 53….TRIED TO STAY AROUND 70 FOR PACE
Great work!!
Snatch: build from 30 to 38 kg, but failed both at 38 kg. I’ll see if I have any videos to upload. Snatch pulls: 45 and 48 kg, felt okay. Muscle-ups Madness: total of 6 reps, not sure why I only did 1 set each set ??♀️? 30 cal in 2:53 min – 1 MU 20 cal in 1:48 min – 2 MU (first time stringing together in the garage ??) 10 cal in 0:49 min – 3 MU New PR ???? Accessory completed. Pulls with red band and star fish side planks on the elbow Power Hungry: 37 (same… Read more »
Yay congrats on your new MU PR!
Snatch 115 to 155,
40cals 2:30 5mups,30 cals 2:00 5 mups 20 cals1:19 6 mups
DMaw done
Snatch
115, 135, 135, 145, 145
MU
2, 3, 3
Working on my ring MU.
Great job David!
Mobility completed
A1)90#/95/105(3)
A2)115#/125
B)4/3, 4/3 and 4/2
C)Completed
Didn’t get to do the dyn mob and I really love the warm ups you put up and I paid for it ..so I rush a quick warm up and went right into Snatch progression 5sets 68 , x 2 sets , 73, , 78 80 lbs .. I didn’t squat . I am surprised I was able to get up to 80 lbs I know it’s not a lot but my left thumb isn’t recovered and it’s still very sensitive around the area of the stitches. I struggled but I managed . Went right into 30 cal : 2:48… Read more »
Enjoy time with your son!
See why I love you Nicole!!!! your the best!!! thank you!!!! Xo
🙂
Hang Snatch complex: 155,185,215,225,230
Snatch Pulls: worked technique, stayed light
MU Metcon: 15,9,6 with 80% effort on AB
Snatch: 155,175,195,205,210. 215 for HH, HS, didn’t attempt below knee. Pulls: 235,245.
MU: 15 (8/7), 10 (7/3), 6 (5/1). Last set was a little rushed.
Excellent work on those muscle ups!
DMAWU + shouders) done
Snatch) 3-pos: 135# to 170# – pulls @ 170#,190#
MU Madness) 7,5,4 (untimed)
Travelling (again) last week and seem to have caught something (again). Ugh.
Oh no – I hope you feel better soon! Get some good sleep tonight and take lots of zinc!
DMA done
1. Snatch build to 80 kg ( Power Snatch)
Snatch pull 90 kg
2. Muscle-Up Madness 10:34. 5/5/4 MU
3. Gymnastic program 30 min
Great work on those muscle-ups!
DMA done
A. Did BS since right thumb is still kinda numb. Worked up to 245#. Failed 250×1
B. 3 MUs per round.
C. Done
What is going on with your right thumb?
It’s been numb since last Tues–I failed my last heavy snatch at 135# but in a weird way (surprised myself and got it overhead but somehow didn’t stand it up, which is not my usual fail). I noticed after that my thumb was numb, like my wrist wrap was too tight, but still numb after I removed it. Then thought maybe it was a C6 impingement in my neck, but stretching and mashing didn’t help. Ran into a couple of orthopods on Friday (a sports guy and a hand guy), and they think it’s just a peripheral sensory nerve issue… Read more »
Oh I am sorry to hear that! I hope it clears up soon – have you seen anyone about it since Friday since it is still numb?
A. 120/125/135/135/140
B. 115/115
C. 1. 3+1. 2. 3+2. 3. 2+1
Wow that was fun! The 3 felt easy
D. Done
That is AWESOME to hear!!!