Primary Training Session
Mobility & Activation
DROM Series x 4-6 reps per drill
followed by …
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant
x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Warm-Up Flow
At in creasing intensity, complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Single Arm Devils Press (35-50/25-35 lbs)
12 Goblet Squats (35-50/25-35 lbs)
200 Meter Run
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean
C.
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
Ground to Overhead (205/135 lbs)
Ring Muscle-Ups
Athlete Notes:
“Hard and Heavy” is the theme today. Following a good lifting session you will be doing the muscle ups + clean and jerk workout. Everyone is going to be doing singles on this one. At this kind of weight, the goal is just to keep yourself moving on the barbell and push the muscle-ups. We will have a wide range of scores here so go at the pace that best suits your current abilities. If the prescribed loads are more than 75% of your 1-RM Clean & Jerk, please consider adjusting the loading. If your max set of unbroken muscle-ups is less than 5 reps, you may want to consider reducing the number of muscle-ups as well to maintain the desired stimulus.
Mobility and warmup flow done A. 205 x 8 up from 195 last WK. B. 135×3, 165/175/185, 205×3 sets C. Had to modify the wod, I had to share space on the rig with someone tonight and I don’t think she was too happy to break up her squat sets for me to use the rings. Plan was to do 30 rmu’s in sets of 3 and 30 g2oh but my false grip started to wear on my left wrist and began to blister so I stopped at 21 reps and did 30c&j at 185. Took me 7:18 for the… Read more »
To to lose that false grip and start working a more true grip dude!
Good job getting your work in with having to adjust to accommodate others!
Mobility & warmup ✅
A. 215
B. 165/ 185/ 225
C. 15:30 @185 ????????♂️
????????????????♂️
Mobility done
Warmup done but didn’t count rounds
A: had to skip
B: just did PC no FS 125-145-165
C: ring PU 12 min maybe should have done less on bar jerks were more tiring than I expected
✅
Warm up ✅ 6+18 w/50
A. All sets with 285
B. 185/215/245
C. 9:02 Rx
Glutes are feeling that ???? from yesterday
???????????? ????
A) Skipped. Short on time.
B) Sets of 3 at 200/205/210
Sets of 2 at 225/235/245
Sets of 1 at 265/275/285
C) 9:34 RX
Singles G2OH
MU: 5/5-4/4-UB/UB/UB
✅
Warm up: done 5 rds + 18 reps
A: done 215 lb
B: 145, 175, 195
C: Rx but adjust the reps 7, 5, 3, 1
Time: 11:00
????????
Warm up done with 50, 5 rounds
A. 295×5/305×3
B. 185/195×2
215/225/235
255/275×2
C. RX 12:50
MU: 6-4/5-3/ub/ub/ub
G2O pretty slow, but consistent singles
Good work today! Way to pick it up on those muscle ups and get into unbroken by 6.
C. 10:27
Barbell set to 115 lbs (my 75%), 5 doubles for the first round, then switched to singles.
My max set of unbroken RMU is 4 reps and when I say max it means that if I do 4 in a row, I almost can’t do them anymore, so I reduced all reps by half (5, 4, 3, 2, 1).
Started with RMU and after 4 unbroken reps, tried the 5th and couldn’t get up there so switched to miniband BMU.
Looks like you adjusted well. Nice work!
How did the rest go?
Warmup – 6 rnds w/ 50# DB
A. 120×3/125Kg x 5
B. 84×3/93×3/102Kg x 3
C. 12:02Rx
G2O – PC/PJ singles
MU – 4.3.3/4.4/3.3/4/2
✅????
I love the dead stop FS. I remember doing them in 2016 or 2017 and they really helped build my FS and cleans. Big fan of the heavy days too.
Warm up done with 50lbs and 300m row, 5 rounds + 2 reps
A) at first tested a little, because to be honest, somehow I’ve never done these
Heavy ish single, up to 115kg,
Then at 100kg done
B) 80-92-105kg
C) 90kg and bar muscle ups, done but not for time
No dropping in the box, so had to lower the barbell to the shoulder and then gently to the floor, it wasn’t fun lol
The deadstops are fun. Just make sure you really set up well to keep your back healthy.
I was trying to pay some extra attention to make sure everything was nice tight and ready to lift, felt actually good. No pain ????
Think of all the extra posterior chain chains from having to lower the bar everytime 🙂
Well if we are looking it like that, it’s a win-win ????????♂️
I’m back at 99% guys!
WU. Done
A. No lifting shoes or belt today so I started at 90%. 225/225/225/225/230/230/230/230
B. 60%/150, 70%/175, 80%/200
C. Ran out time. Will do after work.
Feeling good though!
Glad youll be able to get it all in today!
YES!! Lets keep you healthy, having fun and training hard!
Hello!!
Warm up done 5+12 with 25lb
Everything done by feel
A) Done with 95lb
B) 65 – 70 – 70lb / 75 – 80 – 80lb / 85 – 90 – 90lb
C) 14:16 90lb and Burpee Ring PU
Have a great day!! ????
Enjoy your day as well! Good modification to the workout
It was a great day! Nice work!
Warm up done with 50 5+18
A. 295×5/305×3
B. 185/195×2
215/225/235
255/275×2
C. RX 8:36
MU: UB/6-2/ub/ub/ub
G2oh all singles
Ouch
Good stuff today Bobby!
sub 8 if you didn’t break that second set of muscle-ups 🙂
Solid work!
Oh for sure took my sweet time getting back on the rings!
A) Did 255 – 265#
B) 3s @ 155 -165#
2s @ 175-205#
1s @ 225-245#
C) Scaled to 185#, MU @ 9/7/5/3/1
13:45
Good choice with 185. Looks like it was just right!
Wu 5rounds
A. Dont know my deadstop rm so did by feel all reps @125kg, felt good ????
B. 72,5/85/105kg
C. 14.20, 80kg barbell, rx reps. Haven’t done ring mu’s in awhile and it showed..
????????
A few more sessions with them and you’ll be back! ????????????
A. 275
B. 170/205/235
C. Not enough time today. Gotta head to work ????
Still got some good lifting in ????????
Subs for ring muscle ups in commercial gym?
Burpee Pull-Ups ????