Complete todays session if you are one and done and/or are re-doing the workout on Monday. Assess your recovery and tailor the work load to how your body is feeling. If you are re-doing on Sunday then today is a rest day.
Dynamic Mobility & Activation
Three sets of:
Band-Assisted Tricep Stretch x 45 seconds per arm
Band-Assisted Hip Flexor Stretch x 45 seconds per hip
Ankle Pulse x 15 pulses per leg
A.
Every 2 minutes, for 12 minutes, complete:
Strict Press
5 reps @ 55%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
followed by …
Every 2 minutes, for 6 minutes, complete:
Push Press x 3 reps
(Start with the weight you finished with for the strict press)
B.
Every 4 minutes, for 20 minutes, complete:
400 Meter Run
Goblet Squat x 10 reps
Push-Ups x 10 reps
40-54: 32/24 kg
55+: 24/16 kg
C.
Three sets of:
Reverse Snow Angles x 15 reps
Rest 60 seconds
Single Arm Bent Over DB Row x 8-10 reps per arm @ 2111
Rest 60 seconds
Mobility & Activation Done.
A. Shoulder Press
5@70#, 4@80#, 3@85#, 2@90#
1@95#….then
PushPress @95#,115#,130#.
B. 2:51, 2:48, 2:55, 2:49, 2:51 Rx
Right calf was tight and sore on
the run.
C. Did not do since I had to judge
17.1 at our gym.
Went to a 75% feel today.
A. SP up to 115 & PP 115# all 3 sets
B Airdyne at 65 RPM for 2 minutes instead of the 400m run
C. 5#snow angels 60$ DB
A. 115, 135, 155, 165, 175
A1. 185, 195, 205
B. 2:22- 2:40 ( 500m rows)
C. Done
Feel way better than when I started…
Good Matt!
dyn/mob done
A1) 50,55,60,65,70
2) 70x3rp stayed there back muscles are lite! 🙂
B) 5rds Rxd plus 300 m
C) skipped bc back and hammies are super sore
A. 100,110,120,125,135,145
A2. 145,185,195
mobility work
A1: 95; 105; 115; 125; 135 A2: 155; 175; 185 B: plan on redoing 17.1 tomorrow, but more importantly my last workout with my 10 y/o son before he heads back to GA, so we did a modified version at his pace. Only 3 rds every 4 min. He did 10lb plate Goblet Squat. He pushed the pace every time. Was proud. 2:48; 2:44; 2:40 C: Worked on efficiency for 17.1. Thinking The pass off pushed my pa e a bit to much and through me off. May try switching on the ground. Not much a difference in time between… Read more »
How fun Corey! Rest up and assess how you feel tomorrow morning before re-doing the workout.
Mobility completed. Back still very tender from 17.1
A1)90#/95/105/110/120
A2)120#/130/140
B)2:20/2:19/2:11/2:09/2:10
C)Completed
Ended up jumping into the Saturday morning class at our gym. Partnered up with my friend Danny (and hopefully future Spartan Ultimate Challenge teammate). Danny and I added a little more spice to this session by adding in the 100m run after every movement instead of just resting for 60 secs. Haven’t done a general CF community class in a very long time, fun session! 4 rounds of: 60 secs rowing (for cals) Run 100m (while your partner performs above) 60 secs jumping squats Run 100m (while your partner performs above) 60 secs strict pull-ups Run 100m (while your partner… Read more »
What a fun Saturday!
A. up to 140/2
B.
25 cal AB: 1:23, 1:26, 1:18, 1:16, 1:26
Gob Sqt:10—————————–
Pu-ups: 10—————————–
Times : 2:26, 2:17, 2:00, 1:52, 2:05…(didn’t warm up & didn’t pace myself, dumb move)
C. done
Mobility Enjoyed. 🙂
Felt my way they today’s efforts
A1-Up to 135
A2-up to 185
B. Done, with each rnd at 2:15-:20
C. Done
Also enjoyed some Cross over symmetry.
Felt great to work out some of this soreness from 17.1!
Mobility done
A1. 95/105/115/125/130
A2. 130/145/160
B. Done
C. Done
Im def one and done…! LOL I wish I scroll down the downloads more before I did the WOD there was a lot of good tips I missed out on! next time! thanks alot for all you do for us!!
You are welcome!!