Dynamic Mobility & Activation
Anterior Band-Distracted Pec Stretch x 60 secconds per side
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 …
Three sets of:
Bench Prone Upper Back Recruitment Drill x 10 reps
A.
Draw out your jerk footwork and then …
Three sets of:
Jerk Balance x 3 reps
Rest as needed
and then …
Every minute, on the minute, for 12 minutes:
Jerk x 1 rep @ 70-75%
B.
40-54:
For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Rowing
20 Burpees Over the Erg
30 Calories of Rowing
15 Burpees Over the Erg
55+:
40 Calories of Rowing
20 Burpees Over the Erg
30 Calories of Rowing
15 Burpees Over the Erg
20 calories of Rowing
10 Burpees Over the Erg
Optional Session
(Best performed 3-4 hours between sessions)
A.
Three sets of:
Air Chair Swings x 5 reps
Followed by …
Every 30 seconds, for 4 minutes (8 sets), complete:
Bar Muscle-Up Stomp x 3 reps
Follwed by …
Every 30 seconds, for 5 minutes (10 sets), complete:
Bar Muscle-Up x 1-3 reps
60+: Chest-to-Bar Pull-Ups x 1-3 reps
B.
Ten sets of:
Row x 30 seconds (hard)
Row x 90 seconds (easy)
Mobility done – did extra for my shoulders and wrists/forearms where I am having issues
A. Done at only 32.5kgs but I was happy with this as I feel my strength returning
B. 16:16
Did a bit of extra gymnastics stuff today, working on hand stand progressions & MU drills
It was a slow go–5 new inches in 24hrs and -13 with additional windchills. I love my all wheel drive!!
A. Done–113 for all
B. 15:18–last row dropped off a bit but burpees always moving, maybe not quite sprint speed
Another big snowstorm/extreme cold so no second workout
Another one Laura! Are you able to drive in it?
A. 105 – 120
B. 9:46
Great job Beth!!!! Blazing fast
Thanks, Nichole. Burpees are my best move.
Optional A. 3 bmu x 10 that’s a sneaky way to get 30 bar muscle ups in 4:45 (pr??)
A. Tall jerks 135
Emom12 jerk, 165, 165, 185, 185, 195, 195, 205, 205, 215, 215, 215
B. 10:01
Wahoo – nice work Matt!!!!! 🙂
DMA done.
BMU’s have been very inconsistent lately. So, I worked on them. Thankfully got a dozen singles. Day off helped.
A. Split presses @ 95#.
B. No rower. Skipped. Ran 1.5 mi @ 11:08.
A. did 5 sets of snatch grip Romanian deads w a 3111 tempo 115-155
B. 10:47 –
did the optional 30/90 for 20 min on air-dyne
M&A done.
Did 5×3 strict press at 135#. Wanted to do a little strength to get the shoulders going.
A – Jerk EMOM 185#. Reps were very clean. Focusing on getting lower and faster/aggressive in the catch.
B. 11:44. Just happy to finish.
First time in gym in a week and first metcon in two weeks. Still haven’t kicked whatever I have. Still can’t smell or taste and head stuffed up. On some strong antibiotics now, starting to improve.
Glad you are seeing some improvements but sorry you have been dealing with that!
Did DMA. Those Bench Prone Upper Back Recruitment Drills are hard work for me, but they are improving! A. Done at 80kg-focussed on technique and really driving the bar with legs, as well as punching out. 1st sets were not good, but improved later on, felt much more solid later on. B.12:44 Optional A. Done, and BMU’s are MUCH better! Still catching way too low, but will work on it. Did 2’s and some 3’s, had to go to EMOM for last 3 sets, but wanted to get the volume in. The drills are working! Thx for that! B. Not… Read more »
A. 155,165,175,185 no misses today, felt good.
B. 9:16 felt smooth. Rowed calories as I would for meters per Shane Farmer’s instructions. Burpees steady.
Optional session
A. Air chairs done, did three sets of 3 BMU
B. Ten sets of rowing done. Used the first 6 sets to practice my sprint starts.
Awesome Ed!
Coach I have a delayed entry on Saturdays WOD – I will enter it after all if it matters any.. 🙂
Dyn/Mob: Done
A1) 63,73,83
2) 98lbs, 105
B) 13;57
optional
I really enjoy these drills, they really do help out a lot!!!
A) done
2) not sure what the stopm was so iworked on the drill Travis had on the video.
3) 12 total: 1st 3 singles, 2nd set -2 singles , and singles the rest
B) skipped ran out of time 🙁
Great job on your BMU!
Beth Bennett
hello! hope your well!
thank you! its a hit or a miss thats why IM sooo frustrated …I know im overthinking it but watching Travis’s video re-enforced it for me I think I am not staying tight! I hope you had a much better session than me.. ! 🙂 thank you for your encouragement-God bless your heart !! XOXOX keep in touch! <3
Mobility – done A. Jerk EMOM – 135 – 135 – 145 – 145 – 155 – 155 – 155 – 165 – 165 – 165 – 175 – 185f – 185PR 5 lb. PR – dipped forward on it and stance was still too narrow, but I did get under it! Cheryl and Ed both gave me some pointers to work on today. Thanks for the feedback. B. Row and Burpees – 8:50 Optional Session Worked on Butterfly Pull-ups – sets of 5 – 7R’s per set. Felt more fluid today on them. Rowing – 10 sets of 30s… Read more »
Awesome work Barry – congrats!
A) 145
B) 12:42
Optional
A)Alternated between bar MU and ring since I’ve been struggling lately with ring MU
B) 4412m Row :30 1:50-1:53
Mobility done
Modified movements today to rest shoulder/rhomboid.
A. Subbed with 5 sets of Snatch grip Romanian deadlift x 6-8 reps @ 3011
95-105-115-125-135#
B. 10:32 (subbed burpees with 35# DBs weighted lunges..,on last set felt a little strain on the right hip flexor…hopefully it will be fine?)
Optional:
A. Skipped
B. Subbed with airdyne bike. 10 sets x :30 hard/:90!easy, 196 cals total)
C. Core work from Saturday
Op Session – AM
A. BMU drills done then…
10×3. Flowed well in these especially after first 2 rnds.
B. 4800 m 1:38-1:40 on fast :30 the :90 I just went easy.
Reg Session
Mob done
A. Jerks at 200#
B. 9:44
A. 155-165
B. 10:48
Optional Session
A. Did 2 per UB, failed 1x on the 2nd BMU round 8
B. 266cal, 4485 total meters
Good work on your bar MU Chris!
Bicep and tricep openings 20 pounds Mobility done work on jerk balance and footwork. 12 minute emom and 185 pounds felt real good felt lite.
B. 10:12 seconds thighs burning at the end. Not happy with time
Hey Brian! The bicep and tricep openings are to be used as a warm up so the weights should be really light – no more then 8 lbs I would suggest.
Ok that explains alot.. lol
Optional row session in the AM: 5,055 meters. :30 splits ave 1:35 or so, :90 splits ave 2:14 or so. Tried to stay consistent each set.
Lunch time: A1) done
A2) All sets at 175# (72%)
Then did Optional A: Air chair swings and stomps done. Bar MU’s 4 sets of 3 and 6 sets of 2
B. 11:28. Positive was I moved the whole time. Negative was I moved slow. Good workout.
Can you provide the video link to BMU Stomp? The link is to what I call the toe tap drill by Travis.
Great catch – sorry about that Dave!
https://www.youtube.com/watch?v=ktophIjhq6s&