Openers and Activation
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…
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…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
35-49:
For time:
Run 600 Meters
Muscle-Ups x 10 reps
Run 400 Meters
Muscle-Ups x 5 reps
50-54:
For time:
Run 600 Meters
Muscle-Ups x 7 reps
Run 400 Meters
Muscle-Ups x 3 reps
55+:
For time:
Run 600 Meters
Ring-Dips x 7/5 reps
Run 400 Meters
Ring-Dips x 3/1 reps
Note:
Work on making your gymnastics smooth and effecient. Ideally you will do this with a training partner watching your reps to ensure they are full range of motion. If you don’t have muscle-ups, then please do ring-dips instead.
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 3 minutes between sets
C.
For 30 minutes rotate through the following exercises @ 60-70%:
100 meter (50 meters out/50 meters Back) Reverse Sled Drag
2 minutes of Assault Bike @ 60-65/50-55 RPM
30 Russian Twists
2 minutes of Row on Concept2
Note:
Just move for todays conditioning. Get your blood circulating and avoid adding a bunch of additional work in today. I want your body feeling rested and you chomping at the bit to perform 18.1 on Friday.
No Optional Session
A.
For time: 18:10
Run 600 Meters
Muscle-Ups x 10 reps – EMOM – Got 3 out of 10.
Run 400 Meters
Muscle-Ups x 5 reps – Every 30s – Got 1 out of 5.
Been having a mental block on RMU.
B.
Back Squat – 145/165/185/155/175/185#.
C.
4 rounds + 50m Sled.
Sled+70#.
AB kept at 55-60 rpm.
Russian Twist 15#.
Rower kept around 2:10/500m.
You have muscle-ups Scott! Don’t overthink them – find one cue that resonates with you and stick with that cue!
Thanks, Nichole. I think it all started with one last week where I didn’t secure the catch and fell forward through the rings. Nothing got hurt or anything, but since then I have been careful or scared on the transition. Will get it out of my head!
DMA – done
A (50-54) – 6:28 done with 750/500m rows and ring dips (3-2-2 / 3)
B – 5×140/3×160/1×180/5×150/3×170/1×180#
C – only had 15 mins left – no sled, so switched off every 1:30 between jogging, Russian twists, rowing and AB. Then had to run home to see my friend’s son win the silver medal in the skier halfpipe at the Olympics. Yay, Alex Ferreira!! 🙂
What?! That is SO COOL! Congratulations!!
A. Skipped. It was raining so no run. Did a few strict and then strung a few kipping MUs together and called it a day. Wasn’t into it.
B. 245, 280, 315, 265, 300, 315
C. Done. Did sled pulls indoors on rubber mats in a big square.
Did about 45 minutes of mobility work.
Closest thing I have seen to a crossfit taper day.
Squat 235 275 305 255 290 305
Done
delayed entry from yesterday : feb 20 warm uo <3 done A1) ss: 33lbs,38,43 A2). MS: 53 lbs,58,60,x sets B1) snatch/10 min ( can only lite power snatch ) 73 lbs,75,8,0,83 B2) S?80-85: 83 lbs,88f,85,x3 fails. 🙁 C) TSB: 20 WB:13 C1) 2 rds: 1) 15-T@B/WB_10 2) 13-T2B/WB: 13 4s. 1) 5:36, HSPU 5+5, 2) 5:33 HSPU 5+2+2+1 3) 5:40, HSPU 5+5 4) 5:20 HSPU 5+5 D). done DB used 10 lbs,, added first a 10 plate to the planks then a 15 lb. Optional 1). Press 15 lbs first 2ndset used 20 lbs 2) BB P/R: 1) 83 2)… Read more »
A. 8:10
B. 280/320/360/300/340/360
C. Done
Nice squats Chris!
A. (Row, 7/3) 6:56
B. 235/265/305/250/285/305
C. Done
A) rowed 750-500/8:13
3,2,2,2,1&2,2,1 on the mu
B) 266,300,340,280,320,340
C) done
DMA DOne
A. 7:09 (rowed 750 & 500m) MU 5/2, 3.
B. 90% 265
C. Done.
Activation – done
B. 180 – 205 – 230 – 190 – 217 – 230
A. 7:35 (5 + 2 on ring dips) (3)
Ice everywhere this morning, schools and kindergardens are close, typical thursday rest day was… today! WIll do today’s work tomorrow as an activation!
That was similar to my morning!
A. 5’58”, muscle ups unbroken. Bring 18.1! ?
Fantastic!!!!
Mobility done
A. Wanted to give my shoulder a break today (from kipping especially), so subbed out MU with controlled strict ring pull-ups.
B. Done at %’s
C. Done – 5 nice and steady rounds.
Good call Joe! No pain still, right?
Not totally pain free yet, but definitely getting there. Much better – but still have to be careful. Crossover symmetry every day is helping I think.
Love Crossover Symmetry!!
A. Did this after the squats so I was more warmed-up. But it still took a long time to warm-up and get some MUs. Failed a bunch then 2 of them clicked. So weird. Then I did:
600m Run + 5 MUs
400m Run + 5 MUs
All singles but no misses in the 10. (phew, needed that)
B. Done at % as front squats
C. Done. Didn’t really keep track, but I think I did 4 sled drags plus most of the round.
Way to be!
Solid Stephanie!!!
Mobility completed
A)7:11 This was the first time doing MU in about a month. Went into thinking that I would do the 50-54 year rep scheme to cut down on the volume on my shoulder. Completed it rx and mu went 6/4 and 4/1 and no pain whatsoever in my shoulder.
B)202.5#/232.5/262.5/217.5/247.5/262.5 These felt heavy today and was thankful for the 3 minute rest in between sets.
C)Later
Great job Dean.
Thank you Tom!
DEAN!!!!!!! That is AWESOME!!!!!!!
Thanks Nichole. I was super excited and couldn’t be happier that the shoulder is finally feeling 100%.
What can we sub for the sled drag?
You can do banded march in place as a sub! Do that for 3 minutes holding a medicine ball.
A. 12:26 but…. My mu’s were 1/3/2/1 and 2/1 first time!!!
B. 240/275/310/260/290/310
C. 4 rds 25 cals AB 155# over rubber mats 500m each row
Wahoo!!!!!!!! Congrats on those mu!!
No Dizziness today, so tried squats first:
A. Later
B. 5@140kg, 3@160kg, 1@180kg, 5@150kg, 3@170kg, 1@180kg
C. Later
Don’t push it. You have all these movements in the bag.
Nice squats!
What can I sub for run not sure how weither will be?
700m row and 500m row? I think it’s just there to practice RMU under a little intensity.
Yep, you can do a 750 m row and 500 m row instead of the run!