Mobility, Activation and Warm-Up
For completion:
Assault Bike x 30 calories
Perfect Stretch x 10 reps (5 reps per side)
Inchworm Walks + Press Up x 5 reps
Bird Dog x 10 reps (5 reps per side)
Single Leg Glute Bridge x 10 reps (5 reps per side)
Hollow Body Hold x 20 seconds
Roll-to-Candlestick x 10 reps
and then …
Assault Bike x 15 calories
10 Air Squats @ 3311
10 Scap Pull-Ups
10 Wall Facing Handstand Marches
Gymnastic Skills & Drills
Three sets for times of:
Muscle-Ups + Handstand Walk
Rest 3 minutes
35-49: 8/5 Muscle-Ups + 25′ Handstand Walk
50-54: 6/3 Muscle-Ups + 20′ Handstand Walk
55-59: 4/2 Muscle-Ups + 15′ Handstand Walk
60+: 2/1 Muscle-Ups + 20′ Overhead Walking Lunge (55/35 lbs)
If you do not have muscle-ups, then please substitute with the following:
Box Jump to Full Support
Calves on Box MU Transition
Feet on Box MU Transition
Feet on Floor MU Transition
If you do not have handstand walks, then please substitute with the following:
1 Wall Walk for every 10-15′
Back Squat Progressions
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 7 reps @ 65%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 70%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 75%
*Set 6 = 3 reps @ 85%
“Pure Fire”
35-54:
Three rounds for time of:
20/15 Calorie Assault Bike
25 Kettlebell Reverse Farmers Carry Lunges (24kg/16kg)
55+:
Three rounds for time of:
18/12 Calorie Assault Bike
25 Kettlebell Reverse Farmers Carry Lunges (16kg/12kg)
Please compare results to November 26th, 2019
Posterior Chain Accessory Work
Three sets of:
GHD Hip Extensions x 20 reps @ 1112
Rest 60 seconds
Bat Wings x 5 reps @ 1515
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Nasal Breathing Work
Please check out this article to read about the benefits of nasal breathing
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Push-Press
35-54: 50/35 lb DBs
55+: 35/20 lb DBs
Perform this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.
Optional GHD Sit-Up Accumulation
Every minute, on the minute, for 10 minutes:
GHD Sit-Ups x 5 reps
MAW done Snatches from Monday: built from 32 kg to a new PR of 50 kg (+4 kg) and I didn’t go to failure, no misses along the way. It felt very light and good today even if I still have improvements to work on. At least if feels good that I have hopefully not reached my peak yet 🙂 RMU & HSW: HSW = 25 handstand shoulder taps (too slippery on our patio outside for handstand walk) 1. 3:09 (took my grips off) 2. 2:23 3. 2:28 Could only string 2 RMU together today Back Squats: from 60 kg… Read more »
MAWU……THEN LESS THAN 60 FOR THE GYM…….
BS = 275X7,315X3,295X7,335X3,315X7,365X3…….WAS COOKED AFTER THAT
REDO OF SRMU….EMOM 10 AND GOT ALL 10 ATTEMPTS
INTERVAL CONDITIONING FROM 1/6……….10 THRUSTERS/15 BJO/ 20 TTB………FOR 5 MINS
BS: ended with tough 360 single. Percentages were too high to hold all reps on the last 3 sets.
Pure Metdown… fire: 6:20. The last time was 6:24
A. 2:00/1:24/1:26 15′ each time on hs walk very happy
Did bar MU instead of rings not warmed up enough
B. 230/260/240/280/265/300 last one was tough
C. 8:50 very happy with AB 1:15 was last Rd lunges hurt
D. Done
Great to see you so consistent with your HS Walks!!
Opted to do some of the wods I missed from last week:
A. DT ladder from Jan 4 (used 65/85/105 weights) got 8+7 DL. Took it easy, feeling a bit beat up today.
B. 3RFT from Jan 3 (25 cal Sirdyne/300m row/100DU/300m row/25 cal): 9:05/8:29/8:32. DUs took a while for me to get into the groove
Fun Vivian! Hope you have a relaxing weekend!
MAWU) done
Gymnasty) 1:22, 1:29, 2:44 (MUs 8, 8, 4/2/1/1 – HS walk falls: 2, 1, 2)
Back squats) done @ 231# – 302#
Condo) 9:47
No time for accessory.
MUs into HS walk was rough, 3rd round was humbling 🙁
Last time on “Pure Fire” I was 10min+, but used Echo bike and I think I did front rack KB rev lunge :-/
Hey Jeremy – what drills to you do for your HS Walks? Do the marches feel good, HS iso holds?
Hey Nicole – usually I do whatever is prescribed.. Marches feel good, iso holds not as much. HS walks generally go well but not so much today mixed with MUs.
Ya shoulder fatigue for sure. You may want to add in some HS Iso Holds and have someone spot you so you can hold for 30 ish seconds for a few sets. This can help your shoulder endurance with being on your hands!
Hi, if you list as Muscle Ups is the default Ring muscle ups or can we choose between bar and ring. Sometimes I see it listed as Ring MU, Bar MU and just plain muscle ups.
Sorry if this is a stupid question.
Not a stupid question at all! If it just says muscle-up then you can assume it is ring. I will always designate Bar Muscle-Ups. But depending on what you need to work on (ring or bar), feel free to choose either one for today!
Thanks Nichole.