Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridge x 45 seconds
Cobra Pose x 45 seconds
Hand Plank to Press Lean x 5 reps
If you are unable to do the Rocking Box Bridge, then try this:
Shoulder Opener
A.
Spend three minutes working on proper hand and foot placement for a kick to handstand
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Supine Ring Rows x 8 reps @ 2112
Interval 3 – Hand Plank Shoulder Taps x 30 reps
Rest as needed, and then …
Three sets of:
Handstand Walk
Rest 90-120 seconds
40-49: 50′
50-54: 30′
55-59: 15′
60+: 10′ OR Controlled Wall Walks x 3 ascents
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
Rest 2-3 minutes between sets.
C.
Complete as many rounds and reps as possible in 5 minutes:
Overhead Squat x 10 reps
Bar Muscle-Up x 3 reps
Rest 3 minutes, and then …
Complete as many rounds and reps as possible in 5 minutes:
Deadlift x 10 reps
Burpees over the Barbell x 10 reps
40-54: 95/65 lbs; 115/75 lbs
55+: 65/45 lbs, Chest-to-Bar Pull-Ups x 5 reps; 85/55 lbs
How quickly can you recover? That is the name of the game today. Hit a 5 minute AMRAP, have a short recovery, and then go right into another 5 minute AMRAP. Both AMRAPs matter so don’t game the first one to try and get more reps on the 2nd one. I want to see you give everything you’ve got on both AMRAPs. Lets see how much you can push.
Optional Session (Best performed 3-4 hours between sessions)
A.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
B.
Three sets of:
Single-Arm DB Press x 5-6 reps per arm
Rest 60 seconds
Reverse Snow Angles x 15 reps
Rest 60 seconds
Bat Wings
x 5 reps @ 1616
Rest 60 seconds
Mobility done
A. spent 15 mins working on HS and progressions
B. opted out as short on time today.
C. First AMRAP 4 rounds plus 5 reps (scaled MU), second AMRAP 5 rounds plus 2 reps
*** delayed Entry….did this on thurs Feb 2 still battling fatigue need to dial in my eating -Im working on it 🙂 Dyn/Mob: Done A1) done- love this drill 2) done -2 sets..love this drill 3) H/s walks: did the best I could still take a few handstand steps and fall but its getting better I think I wouldve seen an improvment if my gym wasnt packed.. 🙂 B) D/L: 160,190,215,235,245,260 C1) 10 OHS+1 bmu, frustrating; had pleanty of time to get several rounds in but all I did was spend time failing… rxd (65ls) 2) 4+10+4 Rxd (75lbs) too… Read more »
DMA done.
A. Done w/ wall walks. HS walk is a pipe dream. 🙂
B. up to 285#
C. 5 rounds each. Scaled to OH lunges/5 C2B (MU’s are too inconsistent lately).
A: done
B:105/122,5/142,5/152,5/162,5/170(1)
C:5 rds, ran out of Time…
A. Hand stand progression work
B. 205,245,285,300,320,340
C. 5 rounds, 4+9 rounds
Good work Ed!
Mobility – done
A. HS Drills and Skills – drills done; managed 3 HS walks of 15 – 20′ today
B. Deadlifts – 185 – 215 – 250 – 265 – 280 – 300
C. OHS & C2B – 6 rounds + 1
DL’s & Burpees – 5 rounds + 3
Mob Done
A. HSW – 3x 50′ :40-:50 per rnd I’m good for 30-35′ just need to stay tight and connected. Otherwise they feel good. I enjoy doing HSW.
B. 250/295/340/360/385/405
C1 – 5 rnds.
C2 – 5+1
Op Session B. Done
Solid numbers on part C!
A. 3 sets of 50′ :19/:21/:23
B. 225/275/315/335/355/380- about 20 lbs light on all sets
C. 6 rounds even/ 5 + 11
15 minutes later Air-Dyne for 3 min 58 cals
So fast Al!
Mobility activation done
A. Done: HS walks- 19, 20, 19 secs
B. 205×10, 245×10, 285×6, 300×6, 320×4, 340#x2
C1. 6+5
C2. 6+10
Optional:
A. Subbed with 3 min max cals on AirDyne: 54 cals (1 more than last week…geez those 3 mins hurt and the several mins after?)
B. Done
Awesome to hear Cheryl!! How is it feeling today?
It’s sore today in the Supra, infra and rhomboid area! ?
Bummer! Okay – no overhead work until we reassess come Monday!
A. HS drills, 4×30′ HS walks
B. 245/295/335/365/385/405
C. 4, then 5+10 bar facing
Getting better at hand stands
235,285,325,345,365,385
Rx 5 rounds BMU felt ok. Did UB
RX 5+14 UB felt good
DL
225,255,300,315,335,355
HSW
36′ UB turn and 14′ UB all rds approx 45-50sec each
Solid with your HS walks Tom!
How does the DL feel?
felt good little heavy but got it done.
A. done
HSWalk:
1: 27.8’__8.2’__13.7′
2: 26.9’__12.1’__11.4′
3: 35.1’__14.7′
B: up to 293 per %’s…all good
C1: 4+3: Bar MU singles killed my time
C2: 3+7: I was unable to go from “pace” to “race” mode??? Don’t know why.
Session 2 coming up…..
Can you post a video of you doing BMU?
Hi Nichole, I posted a video on our FB page. Thanks.
Mobility completed.
A)Completed. HSW coming along. Good for the 25′ and then hang on the for the last 25′.
B)180#/215/250/265/280/300
C1)4+8 No matter what I can just not cycle through ohs.
C2)5+19 I was well rested from C1.
No optional session today. My body is telling me to start my active recovery now.
Deads done but stopped at 85%
Modified
5min AMRAP
10 FS
5 GHD
5+10
Rest 3
5min AMRAP
10 DL
10 cal assault bike
5+2
Accessory Work ✅
Nice work Pete!!
Thanks felt good, I think the modifications were ok don’t you??
Assault bike ?
A) Baby steps
B) 165/195/225/240/255/270
C) 5+12/5+2 bar facing burpees
A) skipped this morning.
B) 145, 170, 200, 215x 2 (80%) I’m good with this. Haven’t lifted heavy deads in a while.
C1) 3+12 (5 C2B need to get my skill back on these. Did them one at a time)
C2) 4 rounds. Burpees ?
Nice work on your deadlifts Dawn!!
DMA Done
A. Almost got one of the walks UB, rest were multiple attempts to obtain the distance.
B. 165, 211, 245, 265, 275, 290
C. 4+12, took a couple rounds for my hips to loosen up. All OHS UB. Did BMU as singles., 6+1.
Looking so forward to the rest day.
Good work on your OHS Chris and happy to see that your HS Walks are improving!
DMA done
A.) Very nice. HSWalks much better but still need lots of work to get comfortable upside down. Had to break multiple times to get to 50′.
B.) Terrible! Got to 75% and that was it! I did the volume, but couldn’t go up in weight.
C.1) 3 rounds, last round my BMU’s took forever (1min!!)
C2.) 3 rounds + 15 reps – learned that I can still do some work while breathing heavy. Can still push harder.
Afterrnoon session:
EMOM30:
Assault bike 30sec on, 30 sec off
First 10min on 70RPM, then did 75RPM for 20min, felt good!
Limited time today – so skipped A (plan on doing tomorrow)
B. 245/295/335/360/380/405 – all unbroken and felt solid.
C. 4+10, then 4+15
D. Did the optional part B.