Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Row x 300 meters
Hip Bridges x 10 reps
Push-Ups x 15 reps
x 5 reps (lower the box if you need assistance)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps
Followed by. . .
35-49:
Two sets for practice:
Handstand Walk x 25′
Butterfly Chest-to-Bar Pull-Ups x 10 reps
Rest 60 seconds
50-54:
Two sets for practice:
Handstand Walk x 15′
Butterfly Chest-to-Bar Pull-Ups x 5 reps
Rest 60 seconds
55+:
Two sets for practice:
Wall Walks x 3 reps
Chest-to-Bar Pull-Ups x 3-5 reps
Rest 60 seconds
B.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 15 seconds
Death March x 12 reps @ 2011
Rest 3 minutes
C.
35-49:
21-15-9
Assault Bike
Overhead Squat (135/95 lbs)
50-54:
21-15-9
Assault Bike
Overhead Squat (95/65 lbs)
55+:
15-12-9
Assault Bike
Overhead Squat (65/45 lbs)
Notes:
We have done enough work on the assault bike so you should know what RPM you are able to hold for this session. Be aggressive on your overhead squats and practice a fast cadence with them. Pull yourself down to the bottom and find a good rhythm with your breathe during your overhead squats.
Optional Session (Best performed 3-4 hours between sessions. Only perform this session if you have the time, your body feels good and you are planning on participating in the Open).
A.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70%
*Set 2 – 75%
*Set 3 & 4 – 80%
B.
Five sets of:
Barbell GHD Hip Extensions x 5 reps @ 1011
Strict Pull-Ups x 5 reps
Came back tonight to do C.
6:42 Rx (50-54) – all UB. This is major accomplishment for me. It would have been unthinkable for me to do 21 OHS UB under fatigue last year this time. And I probably went out a bit too fast for the first 21 cal AB, so I was breathing pretty hard and my legs were feeling it when I got to the first set of OHS.
Morning – Optional Session
A. 110 – 115 – 120 – 125
B1. 45 lb. bar
B2. done
Afternoon
A1. done
A2. did HS walk (15′) one break on first set, unbroken on second
5 C2B’s each round
B1. 95 – 145 – 165
B2. 35 Db’s for each set
C. 3:51 UB
Tried to hold above 70 rpm on the AB. Quads felt like they were close to seizing on the last couple reps!
Well done Barry!
Morning session
A. Power cleans x 5
145,155,165,165
B. GHD hip ext w/45lb bar 5×5
3×5 strict PU
2×5 strict C2B
Afternoon session
C. 15/12/9 Assault Bike OHS @ 65lb
5:26 all UB except for last OHS on set of 12
Happy with my results on this as this is a tough movement on the OHS for me coupled with the AB
Warm up done. A. Rocking Box Bridges x 5 reps – Done. Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds – Done. Interval 2 – Back-To-Wall Donkey Kicks x 8 reps – Done. Two sets for practice: Handstand Walk x 25′ – Had a partner minimal spotting my ankle. Butterfly Chest-to-Bar Pull-Ups x 10 reps – Worked small sets of strict/kipping/butterfly. B. Three sets of: Romanian Deadlift x 6 reps @ 4011 – 145# Rest 15 seconds Death March x 12 reps @ 2011 – 30# DBs Rest 3 minutes C. 21-15-9 Assault Bike – 1:53/1:47/1:00 Overhead Squat… Read more »
A – Done, but skipped C2B as elbow still a little sore from earlier in week. Improving though. B – RDLs at 185#. Death March with 45# DBs. Like doing RDLs. Great reminders on technique. C – Worked out with the class as the only Assault Bike at the gym back home is broken again. 20 Min AMRAP: 20 Wall Balls (20#) 20 Hollow Rocks 20 Wall Ball Cleans (such a silly, painful little movement sometimes) 20 Power Snatch (75#) 20 Cal Row Just short of 4 rounds. Hit it hard early and last 5 minutes were tough. Everything UB… Read more »
great buff..love theorem ups!!!!! A1 ) struggle today with these but got thru them , I love these but with the injuries to the quad it hurt a bit but it opens me up good! A2). done -fun and I love this A3). getting better with. theHS but not quite yet I could almost reach five feet at time ..yyayyy B). RDL. 115 lbs( kept them light -since Im not supposed too be training yet C). 12:38 -used air dyne wouldnt quite call it Rxd -just got thru the rxd weight .. Optional: had to skip started spasm in my… Read more »
A. Done
B. Done with 35# kb
C. 9:02
All done
5:04 RX on metcon
A)done/ did handstand walks unbroken and C2B unbroken, but I’m not even close to butterflies. Really need to work on them after the open
B)rdl225#/ dm 53# kb each hand
C) 5:22/ has a game plan of being unbroken on the oh squat…… didnt work out. But my transitions were still good. I did 18/3,10/5, 9 was averaging 75rpms for the most part! Happy with my time
Super tired today. Long week. Not enough sleep.
A. Done.
B. RDL with 185. DM with 35’s
C. 5:26. UB OHS but slow and slow bike.
A. Done
B. Skipped
C. 6:35 (95#)
Had a very rushed day today. Managed to fit in 10 minutes of training… just enough to keep me sane. So I decided to do section C.
Literally did a minute on the Assault Bike and a set of 3 OHS with an empty bar then a set of 3 OHS with 40kg for my warm up.
Got it done in 5:38. Must admit my legs were not warmed up enough and my arms felt like jelly after the 21 OHS but I am happy I got some training done today.
DMA-Done
A-Done, HSW was UB as well as the C2B
B-RDL 100kg, DM 24kg each hand
C-Done on rower 4:43, OHS UB
Opt1-85kg, 90kg, 95kg
Opt2-GHD with 110lbs
A) 25 ft x 2, Butterfly chest to bar singles, working on linking but not there yet.
B) RDL 125#, 35# kB
C) 5:56RX(50-54) I like decreasing on AB☺️
Optional done. PC 100,105,110,110
Great work today Christine!
A. DOne
B. DOne used 135# and 35# KB for death March
C. 6:07, I don’t think I was warmed up enough, my intent was to go UB OHS (15/6, UB, UB). Was searching for a comfortable position on my grip and hips warmed up after round !. Kept AB around 65 rpm.
A. Done
B. Single leg RDL and sandbag squats
C. 7:51 I just now read the “practice a fast cadence” and laughed at myself. I did the slowest unbroken sets of OHS ever. Didn’t want to put that thing down, but there was nothing fast about the movement.
Practiced a few RMU’s and got a few…hopefully they stay a while.
Optional later.
Yay to your ring muscle-ups!!
Went to the hotel fitness center and did this:
Warm up with 3 rounds and run instead of row.
Decided to do 18.0 again…what else is there to do a hotel gym? ? Not quite as fast as a couple weeks ago but worked on smoother DB transitions and below face level to rule out any questions. 3:32
C. Rx 7’51”
A: mobility done
B: done
C: 5:03 15-12-9 unbroken. Became really spicy at the end
A. 25’ub felt good and c2b 7/3,6/4 getting better.
B. Back sore did light
C. 5:23 @135# all OHS UB felt great kept AB at about 70-75 RPM Ave.
Great job keeping that UB!
Thanks I tried to keep a good pace on the AB so i didn’t Die on the OHS.