Dynamic Mobility, Activation and Warm-Up
KB Ankle Pulse x 30 seconds per side
Hamstring Pulse with a Softball x 60 seconds per side
Bird Dogs x 10 reps per side
and then …
Two sets of:
Reach Thrus
x 10 reps
Forward Leg Swings x 10 reps each
Lateral Leg Swings x 10 reps each
and then …
Two sets of:
Shoulder Circles x 10 reps each direction
Narrow Grip Push-Ups x 10 reps
Nose to Wall Handstand Hold x 30 seconds
Finish with …
500 meter row @ easy pace
A.
2017 Masters Qualifier Event 4
35-54:
Two rounds for time:
10 Deadlifts (315/225 lbs)
20 Deficit Handstand Push-Ups (4.5/3” deficit)
30 Front Squats (95/65 lbs)
55+:
Two rounds for time:
10 Deadlifts (175/255 lbs)
20 Handstand Push-Ups
30 Front Squats (55/75 lbs)
Notes:
Please warm-up to the weight of the deadlift in the workout. Ensure you have a good set up for the hanstand push-ups. If you feel any pain in your spine, please cease doing the handstand push-ups. My advice would be to start with a large kip on these handstand push-ups. Look to last years Qualifiers to see what your time was on this workout. Please call it at the 20 minute mark.
B.
For completion:
400 Meter Sandbag Carry
(are only allowed to put the bag down once during the 400 meter carry. Go as heavy as possible)
Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
35-54:
Two rounds for time:
10 Kettlebell Deadlifts (106 lbs/70 lbs)
20 Ring Dips
30 Wall Ball Shots (20/14 lbs to 10′ target)
55+:
Two rounds for time:
10 Kettlebell Deadlifts (70/53 lbs)
20 Stationary Dips
30 Wall Ball Shots (20/10 lbs to 9′ target)
Note:
If you don’t have the exact weight perscribed for the KB’s then don’t worry, just choose a pair that is relatively heavy for you. Check out this article about how you can butterfly kip your ring-dips.
B.
For completion:
400 Meter Sandbag Carry
(are only allowed to put the bag down once during the 400 meter carry. Go as heavy as possible)
A) Used 88lb KBs, 5:48
B) 100lbs, dropped once halfway
Non MQ
DMA – Complete
A. )Used 32kg KBs. 2:01(1st) & 2:49(2nd) = 4:50 Dips got me the 2nd round. Should’ve broken first round up.
B.) Snow storm so worked on C&J w/gym class.
Today I went to class with my husband and son. 🙂 We did: Teams of 2, waterfall style (I went first LOL) 4 rounds of: 500m row 21 burpees 12 pull ups rest 3 mins 4 rounds of: 200m run 21 hang power clean 95/65 12 burpees over the bar rest 3 mins 50 cal bike 40 min cap My husband and I were a team of 3 with my son, who is 13, so we just barely got to the bike. But it didn’t matter. 🙂 We had fun and got sweaty together, which was the whole point anyhow!… Read more »
Didn’t really want to do Deadlifts today, since it’s rough on my back. Ended up doing Regan’s wirkout, with a few modifications:
500 row
10 strict HSPU
20 wallbalks
40DU
At 6 min mark
750 row
15 Strict HSPU
40 wall balls
80 DU
At 16min Mark
1 k Row
20 strict HSPU
60 wall balls
120 DU’s
At 28:00 Mark
200 m hand stand walk
3:48, 7:20, 11:10, only 50 ft hs wall, shoulders were smoked. Super fun!!
Non-qualifier program:
DMA – done
A – 10:51 Rx – ring dips in singles in second round. WBs to 10′ also slowed down a lot.
B – banded together two 35# bags w/ my weight belt for 70#. Carried in bear hug. Had to put it down once at 250 meters. Holy forearms!
Haven’t posted in a while, but been training in background (rough travel schedule, no open this year).
DMA: done
A: 4:32 (70lb kbs)
B: 80lb sandbag (didn’t put it down)
Non-qualifier masters
Heavy box squats to start.
A. 4:42 Heavy barbell (don’t have heavy pairs of kettlebells) , ring dips with tiny band, wallballs
Felt good. Unbroken on deadlifts and wallballs
Accessory work and core to finish.
A. 9:04 vs. 9:20 in the MQ
Have a great weekend!
NQM
Did 255 DL st. Dips( no rings)and WB 7.49
Carry 400 m done only had 50lb sandbag tried to carry 2 but was to ackward to hold.
Done for the day.
Was going to attempt MQ but wrist was tweeky( not sure this is a word) today so went with other choice.
No Quali.
A. Done not Rx. Box Dips instead Ring Dips. No KB. 95kg. Barbell Deadlifts.
B. 50kg. Sandbag.
Did the Wod with my 9 Year old Son.
He has won ???
https://www.instagram.com/p/BhjkUEuDbDv/
A. done- I didn’t have kb’s close to the weight so I used a barbell & did 155# (then forgot to look at the clock! I took me a good long while though. Wall balls were in the rain & ring dips were tough this morning.
B. done- 60# I think I could have gone heavier, I’ll try more next time.
A. 7:32. 2017- 6:49.
Both sets DL – UB
FS – UB,18/11
DHSPU- this is where I lost all my time. These Weren’t feeling good today. On second set was down to doing 2 at a time
Was finished with first round in under 3 min.
B. 100# sandbag. All I have at home
Warm up & mobility -done
Wod – 13:30 – I have to go outside to do WBs and it was raining today. Hard to catch a wet ball! Glad I made myself do them. Believe me at 5 feet tall WBs are not on my favorites list! Also, did ring dips instead of stationary dips. Will start working more on the butterfly kip for dips.
SB carry – 50# – outside in the rain and up and down the hill. Awesome!
Did PM session from Friday’s Qualifier group
Wu complete.
A. Wod
11:40 second set of hspu little slow.
B. Pooring freezing rain. No carry.
Have a good weekend
Yikes – I HAVE freezing rain!!
But well done on A!!
Luckly so far not as bad as forecasted but it is not over yet. Snow is one thing ice is a whole different monster. Especially when you commute 55 miles into work.
A. 16:04 much faster than last year. I did 5 less hspu last set neck started bothering me. First set felt fantastic 5/5 for deadlifts, 5/3/3/3/3/1/2 sets of 10 for front squats
5/5 deadlifts all 3’s for hspu and 8/7/5/5/5 fronts
B. 100# only 1 drop at 200m
2017- 22:23 for event 4
Great improvement on last year Tom! ??
Awesome improvement and happy you called it with your neck!
NQM.
DMA. Done.
A. Subbed KB DL with 142kg DL. Clock got turned off. Under 5.40.
B. Done. 1 stop. 50kg D-ball.
Hi guys, I decided last month to go all in with training, I finished 33rd in my regional in the 35-40 age group, with limited training, 1 hour session, 2-3times a week. The reason for this post is that I have been doing most of the program for just over 3 weeks and I’m sore, I’m sore when I wake, and it eases throughout the day, however, it does not go away completely. My 1rm % is high and my conditioning is probably relatively low. Is the soreness normal? Do I purposefully ease off the intensity or weight? Or shall… Read more »
My suggestion would be to look closer at your recovery: nutrition, sleep, stress, etc. Those all play an important factor in your training, if not more than the training itself! If your stepping up your volume these become paramount.
Absolutely agree with Christine. Recovery is key, especially when you’ve bumped up the training. Eating to recover is huge, as is sleep and any other factors you have that can create added stress. I’d suggest that you ease off a bit for the week leading into the Qualifier so you feel excited and ready to go for the weekend vs feeling super sore.
On the KB deadlifts – is it one or two KBs? If two, do both together make 70 lbs or 70 lbs EACH?
Hey Silke. I’d say it’s 70lbs each.
Are there 106lb KB 2 use 2 of them
Yep, it is a 70 lb in one hand, 70 lb in the other hand
Thanks guys! 🙂