Mobility & Activation
Hamstring Floss using a Softball x 60 seconds per leg
Shoulder Mash using a Lacross Ball x 60 seconds per side
and then …
Y’s, T’s & W’s x 8-10 reps per position
and finish with …
Two sets of:
Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged)
Medicine Ball Hamstring Curls x 8-10 reps
Plank with Forward Taps x 10 reps each arm
Plank with Lateral Taps x 10 reps each arm
Ring Muscle-Up Skills & Drills
Three sets of:
Cast Swing x 2 reps
Rest 30 seconds
into …
Five sets of:
Peekaboo Swing x 2 reps
Rest 30 seconds
into …
Seven sets of:
Ring Muscle-Ups x 1-3 reps (unbroken)
Rest 30 seconds
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Strict Pull-Ups
Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 3 reps @ 80% of 1-RM
Max Reps Conditioning
35-54:
As many reps as possible in 3 minutes of:
Assault Bike x 30/25 calories
Toes-to-Bar x Max Reps
Rest 60 seconds, and then …
As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Ups x Max Reps (50/35 lbs)
Rest 60 seconds; Repeat for a total of FOUR sets.
55+:
As many reps as possible in 3 minutes of:
Assault Bike x 25/20 calories
Toes-to-Bar x Max Reps
Rest 60 seconds, and then …
As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Ups x Max Reps (35/20 lbs)
Rest 60 seconds; Repeat for a total of FOUR sets.
Midline Accessory Work
Every minute, on the minute, for 9 minutes:
Station One – Right Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Two – Left Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Three – Weighted Prone Plank Hold x 45 seconds
Additional Optional Assault Bike Session
Every 60 seconds, for 30 minutes, complete (30 sets):
30 Seconds x Assault Bike @ medium-hard pace
30 Seconds Pedal Only (rest)
Masters Fitness C
WOD 1- 7:42
WOD 2- 3 reps
Wod 3 – 230 (Thrusters)
Wod 4 – 260 reps (10:42)
50-54 … didn’t have the time to submit videos 🙁
DL X 3 @ 405
ONLY 2 RDS OF METCON
WILL MAKE UP RING WORK
dl x3: 410
Metcon: good mover today. didn’t worry about reps and just put my head down and kept moving.
You are one of the BEST at that!
M&A) done
RMU S&D) done, ring MUs: 1 rep across
DLs) done, 3’s @ 300#
Condo) 4 rds, TTBs 25,25,22,19 — box step-ups 11,14,14,11 (20″)
Very nice David!
M&A) done
RMU S&D) done, ring MUs: 3 reps across
DLs) done, 3’s @ 350# every 90s
Condo) 3 rds, TTBs 14, 12, 15 — box step-ups 9, 10, 11 (24″)
Out of time for rd 4 / accessory
Tuesday’s session today.
Strict press: up to 34 kg. Felt really good today!
Jerks dips and C&J: up to 56 kg. Felt better this week!
Conditioning: 16:40 min. No energy at all today. For completion.
AB 1:08/1:11/1:10
sHSPU 10-5/5-5-5/5-5-5
RC from seated, issues with foot lock today
Accessories with 10 kg DBs
Optional strength: Rows with 40 kg for 10 reps
DL with 15 kg DBs
Prowler push: 12:08 min. Last time 10:24 min but can’t compare as the lawn was completely dry then and now totally soaked in water and fresh green grass.
What do you mean foot lock?
Oh perhaps not how to say it in English but I mean when I put the feet on the rope.
Oh got it – yeah that is right! I just couldn’t picture that in my mind for some reason! Next time we do RC film a set and I will take a look at how you are locking your feet
Tired today for some reason. My hands are on fire now!
A. Deadlift at 310 only x5 reps
B. Did 3 sets
15/14
15/14
15/12 easy to hold to t2b and used 2/25# db’s for step ups
C. Presses and planks done with 45# plate