Mobility, Activation and Warm-Up
60 seconds Distracted Ankle Mobility
60 seconds Banded Perfect Stretch per side
60 seconds Bird Dogs (30 seconds per side)
and then …
10 Calorie Assault Bike
5 Deep Squat Progressions
10 Calorie Assault Bike
60 seconds Over/Under Barbell (30 seconds per side)
10 Calorie Assault Bike
5 Deep Squat Progressions
30 seconds Bear Crawl with Wrist Stretch
Front Squat Progressions
Take 8-10 minutes to build to 80% of your Front Squat, and then …
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 80-85%
Gymnastics-Based Conditioning
35-54:
Four rounds for time of:
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups (add a 4″/2″ Deficit if this is easy)
15 Deadlift (185/125 lbs)
20 Alternating Pistols
55+:
Four rounds for time of:
5 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 5″ riser (use a lower riser if this is easy)
15 Deadlift (155/105 lbs)
20 Medicine Ball Box Step-Ups (20/14 lbs)
Time Cap: 20:00
If you don’t have Bar Muscle-Ups, then please substitute with Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups.
Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
If you do not have pistols, then please incorporate one of the following progressions:
Banded Pistols
Elevated Pistols
Box Assisted Pistols
Core Accessory Work
Three sets of:
Right GHD Side Plank Paloff Hold x 30 seconds
Rest 30 seconds
Left GHD Side Plank Paloff Hold x 30 seconds
Rest 30 seconds
Supine GHD Plank Hold
x 30 seconds
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Additional Accessory Work
A.
Four sets of:
DB Farmers Carry Walking Lunge x 50′
Immediatelly followed by. .
10 Sandbag Squats (heavy)
Rest 90 second
B.
Three sets of:
Single-Arm Dumbbell Rows x 8 reps @ 2111
Rest 30 seconds
45 Second Wall Sit (add weight)
Rest 30 seconds
C.
One set of:
400 Meter Bear Hug Sandbag Walk
35-49: 120/100 lbs
50-54: 100/80 lbs
55+: 80/60 lbs
MAWU
FS UP TO 285, THEN 285 AND 5 SETS @ 300 FOR EMOM
DID 2 ROUNDS OF GYMNASTICS COND. FOR PRACTICE @ MOVEMENTS
JUMPED INTO DU/WB/ BBJO AND SLED WOD W CLASS
MAW done
Front squats: all sets at 85% = 65 kg, felt good!
Conditioning: 17:45 min. All BMU UB except first set that was 4/1, sHSPU 5/5, DL UB but small pauses at the top after 10 and 12 reps, Pistols varied
Accessory completed
Optional later today!
Optional was:
Lunges with 16 kg KB x 2
Sandbag squats with 40 kg ish
Rows with 15 kg DB
Wall sit with 7.5 kg plates
Sandbag carry with 40 kg ish for 400 meter ish (5 drops)
Have not been around for the last 2 weeks—Canwest qualifier, then Level 2 recertifications last weekend (also tweaked my rib but that is slowly getting better)
Monday’s wod: back squat a bit lighter than 75% done at 135.
Conditioning—yikes got killed on this 7:02, got interrupted so longer rest than 3 min. Then 6:55/3:40/3.06. Biking and burpees a bit slow
Btw I will do this wod tomorrow!!
Hello Nicole I wanted to first tell you somehow with a tear in my left shoulder i made the regionals again last time I was on San Diego with my sailor but dropped out to give him time .. . My dad just had A heart ATTACK, He has CHF … and they discovered liver cancer. I’ve been taking care of him I’m the only one – and when I can I sneak a session in. I do my best! Incidentally I got hit with a bad strain of the flu I tried to do a back rep max after… Read more »
A. 230 for all sets
B. 3+38 hspu slowed me down ended up switching to 4″ deficit after 2nd Rd and did box pistols single leg from dead squat.
C. Done
MAWU) done
Front squats) done emom 245# – 255#
Gymnasty condo) done ~24 min – had to join a conference call midway…
Core accessory) done