Rear Delt Warm Up
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)
followed by…
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 …
Four sets of:
DB Z-Press x 5 reps
Rest as needed
A.
Every 90 seconds, for 15 minutes, complete (10 sets):
Behind the Neck Split/Push Jerk x 1
Depending on preference, you can choose either split jerk or push jerk
Please use blocks
B.
Three sets of:
Banded Hip Bridges x 40 reps
Rest 90 seconds
Pendlay Row x 5 reps
Rest 90 seconds
Hip Extensions x 20 reps @ 1011
Rest 90 seconds
Optional Session (Best performed 3-4 hours between sessions)
Dynamic Mobility & Activation
Rocking Box Bridge x 4-5 reps
One set of:
CrossOver Symmetry Pull-Down Drill x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory Drill x 10 reps
A.
Spend 3 minutes working on Handstand Marching x max reps (per kick-up)
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Handstand Marching x 10 reps + Handstand Walk x 1 meter
55+: Wall-Facing Handstand Marching x 15 reps
Followed by. . .
Every minute, on the minute, for 6 minutes, complete:
Strict Handstand Push-Ups x 3-7
50-59: Strict Handstand Push-Ups x 3-7 reps to 2″ riser
60+: Strict Handstand Push-Ups x 3-7 reps to 4″ riser
B.
For time:
10 Deadlifts
20 Pull-Ups
30 Box Jumps (24/20″)
40 Kettlebell Swings
50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-Ups
10 Deadlifts
35-49:Â
275/225 lbs; 24/16 kg
50-54: 225/185 lbs; 24/16 kg
55+: 185/135 lbs; 16/12 kg; step-ups allowed
Z-Press – 12-16-20-24kg
A. Built up to 92.5kg
B. Pendlay built to 80kg and used 10kg for hip extensions
+
Optional session
A. I AM FREAKIN USELESS AT HANDSTANDS! Can do it for days against a wall however I have never been able to get the freestanding handstand….. Please what resources have others found useful to get a freestanding handstand + walk????
B. Finished in 14:25 as Rx’d
I’m new and still figuring the workouts out. The optional session states best to complete 3-4 hours between sessions. Where is the divide between sesssions? I’m confused where session 1 ends and 2 begins. Can someone explain how the above workout works? TIA
M&A Done
Z Press used 35#
A. built up to 165
Did Marching HS and Walk, 3 reps on SHSPU
B. 9:43 UB on all except last set of DL 5 & 5, transitions could have been closer and stepped down of box.
Session 1:
Warm up done
BD-Z Press: 35, 40, 45, 50#
A: 185, 195, 205, 215, 225, 235, 245, 255, Missed 265 twice. 255 was previous SJ PR
Session 2:
A1: Getting much more stable marching in place
A2: Was able to march and Walk at least 1 meter on all but 2 attempts
A3: Did 7 Reps each min
B: Rx 10:50
Mixed the 2 sessions
Morning Warmup items
A.. 1 Handstand Marching – Found this difficult I am use to moving couldn’t stay up long.
A2. Was a mix of handstand march attempts, and Handstand walk
A3 Strict HSPU 4/3/4/3/3/4
B. 14:35. Did 245 for the Deads 275 would have wrecked the back. Back still got tight did Steps for the 2nd set of box jumps do to tight back.
Wrist allowed to do push presses behind neck.
Optional B. Destroyed me.
Limited time tday…
A. BTN split jerks, 185 to 285 PR
B. MQ1 from yesterday 49 reps (135#)
Congrats on the PR!
Nice job on the 285 Matt!
A. BTN Jerks used 115 stayed focused on form, so didn’t go up in weight
Optional Metcon 9:19 did stepups and Russian swings. All unbroken except for DUs, didn’t have them today, tripped like 4 times!
Great improvement over last year on your time!
A. BTN up to 305
did the hand stand work
Optional B. @225 w russian swings 7:35
Nice work!!! Strong like bull! And fast on that metcon!
Sweet!
Very fast Al!
Mobility & Activation = Done.
A. BTN Jerk = 135, 155, 175, 195, 205, 225, 245, 265, 285, 295 (Fail)
B. Done
C.1 Max = :57 of Marching HS
C.2 Done
C.3 Strict HSPU = 3, 3, 2, 2, 1, 2, 2. Definitely my weakest link.
D. 11:57 RX. Love me some chippers!
Tomorrow = REST DAY!!!! 🙂
Good work on your marching HS!
Mobility done.
A. Up to 205, just missed 215.
Optional Session:
B. 14:51
Back on regular programming. We’re doing a bit of testing for the moment. Did DMA from yesterday, I think – the glute activation piece, plus COS and some of my own stuff. Today I had: A. 15 mins to build to a 1rm front squat B. For time: 5.4.3.2.1 DL @ 185# 10.8.6.4.2 pull ups rest 20 mins C. For time: 5 rounds 10 cal row 10 GHD sit ups A. Built to 175, which is a 5# pr. It felt so good I tried for 180 – or so I thought! My coach said he saw me put 185… Read more »
Congrats on your FS PR!
Thank you!! I was psyched. 🙂
T’s, Y’s and I’s
C/O symmetry
Mobilization shoulder/pec
A. 3 mins of HS marches and Marches with walks done; skipped SHSPU (shoulder didn’t like that)
B. BTN split jerks: 145-155-165-175-185-195-205-215m-215m-215#
C. Chipper metcon: 6:39 (all unbroken except last sets of dead were singles)
D. Accessory work done except pendlay rows – low back was a bit irritated after the metcon
Dang that’s fast on C
Big time saver rebounding the box jumps…last Wednesday I couldn’t rebound them because my knee hurt so bad but today I could. I may have gotten to the box jumps a rep or two ahead of Al but I rebounded and he did step downs, it was about :30 faster each set of 30 box jumps.
I was thinking after we finished that one today, “Had we done this before?” Then I saw Siplon’s comment below and yes we did on 4/13/16. Just looked up my old time…8:25 Rx….I’m not certain but I’m guessing these were American swings we did last year but still almost a whole 2 mins faster; I guess we are getting fitter! 🙂
OMG!! you’re amazing!
I gotta figure out how to see my time from last year.
Just click on “Masters Programming” icon…then scroll to the bottom of that screen where you will see the numbers “1, 2, 3, …., 75”. Click on 75 and that will take you back to about a year ago and you can easily find it from there!
Amazing Cheryl – that is incredible to shave off 2 minutes!
Thank you! I had no idea until I looked it up last night! American swings would probably add another :30 to my time I’m guessing but still happy with the progress!
Agreed. Crazy fast @cheryl_brost:disqus
Perhaps Russian swings would mean UB for us @Pete Mongeau 45-49:disqus? Still, blown away by this time!
Yeah the ladies 16kg KB felt extremely light yesterday…you should be able to do these 40 swings unbroken…I did Russian swings because I have a problematic neck and it tend to get angry with me after I do American swings!
I wasn’t criticising! I think American swings are a bad movement, which we unfortunately have to deal with.
I probably could have held on to the first set UB, but not the second.
Oh no, I didn’t think you were criticizing! But you’re right, on the Russian swings you probably could hold onto it for all 40!
Phew!
Now, I can’t wait for tomorrow’s programming. I’ve not been this excited to train for a while! This online community is amazing!
Ohhhh yeah Cheryl!!! Blazing fast, well done! And nice job getting that 215 lbs jerk! How is the shoulder feeling today?
Thank you…yeah I felt good during the metcon yesterday. The BTN jerk still feels awkward to me…have to worry about not hitting my head and trying to find the right grip width for it…do you recommend gripping the bar the same as the front rack jerk or a little wider? I think I grip it a tad wider from the back rack, and the shoulder feels a little compromised out lateral of me when I go overhead. Good news is the shoulder doesn’t feel any worse than it did yesterday!
That is good news!! I am a fan of going a little wider then your front rack but it really just depends on your preference and what feels the best. Some feel more stabile with a more narrow grip so you could try that if your shoulders are feeling compromised with a wider grip.
I feel the same Cheryl! Also have a tendency to walk the back of my head!
Yesterday’s workout today due to physio yesterday and he advised me to rest afterwards.
Mob/Act. done
A. 160-195 (did not intend that big of a jump!)-200-205-210-215
B.105-120-135-150-165-175
B2. 145-150-155-160-165
C. I did this wrong in that I did cleans first and only at 95lbs. Oops! I’m glad I got it in, I need the conditioning work as well as ring mu work.
Hope physio was good!
Yes it was, thanks! Staying on top of a “sticky” SI joint
Mob/Act done
A. BTN Jerks Drilled at 205-235
B. Done
Op Session
COS done
A. HSW drills done
SHSPU 7/7/7/6/5/5
B. 9:43
Mob Done
A. Still no BN work. Workked on front rack position and push press with BB Only #55lbs today. Did 4 sets of 5 PP with 25 DB
B.Done
2nd sesh mob done minus rocking box
A. Modified on box HS marching and SHPU
B 10:58 W/ 145DL, strict pull ups then jumping deficits, Russian KB 35
Nice work Litsa!! Good work on getting a barbell overhead today!
Thank you! Small gains!
Mob done, noticed a difference
A. 135-135-145-145-155-155-165-175-175-185F
Blocks not avail, all jerks, didn’t fully extend in last rep
B. Done, No GHD so subbed super man, is this a good sub?
Did part B of the second session next
16:28
Scaled DL to 225/BJ 24 were step ups…everything very broken but felt good to move again
Feel sore in places I haven’t felt in a long time
Thats always nice to hear Ladd! Supermans is a fine sub but you can also do banded standing hip extensions. I don’t have a better picture then this but you get the idea of the set up. Focus on squeezing the glutes as you pull the leg back. https://www.bodybuilding.com/exercises/detail/view/name/hip-extension-with-bands
A. db Z-Press w/45s, HS walk practice, EMOM 6×5 SHSPU
B. Split jerk singles 155-205
C. Chipper 10:09 (275) vs. 10:53 on 4/13/16
WELL DONE Perry!
Thanks Nichole!
Split jerk 155,185,195,205,215,225,235,245,255,265
Hand stands suck…
7 strict handstand push-ups each round
B. 10:40 pull ups slowed me down
One session today, so pulled from both:
Session 1 rear delt work done
A. BTN jerk: Up to 225#
B1. Worked on HS walks
B2. SHSPU Emom – 3’s or 4’s every minute
C. Chipper wod 13:29 rx – not a ton of energy today, so kind of took it slow and steady.