Dynamic Mobility & Activation
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
Bamboo Press x 5 reps @ 2115
A.
Two sets of:
Handstand Kick Up to Wall x 10 reps
Followed by …
Two sets of:
Wall Walk x 2 reps + Nose to Wall Handstand Hold x 30-60 seconds
Rest as needed
Followed by …
Take 3-5 minutes to practice kipping handstand push-ups, and then …
Every minute, on the minute, for 6 minutes:
Kipping Handstand Push-Ups x 6-8 reps
50-59: 2″ riser
60+:Â 4″ riser
Followed by …
Banded Piston Push Downs x 50 reps (25 each side)
B.
Fifteen sets of:
*Deadlift x 1 rep @ 70% of 1-RM Deadlift
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Complete as many rounds and reps as possible in 4 minutes of:
Snatch x 3 reps
Overhead Squats x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
40-44: 155/105 lbs
45-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs; Chin-Over-Bar Pull-Ups
Rest 2 minutes, and then…
Four sets for times of:
Row 250 Meters
20 Unbroken Wall Ball Shots
Rest 90 seconds
40-54:
20 lbs to 10′ target/14 lbs to 9′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
Work on the transitions for these AMRAPs. Practice going from your last snatch right into your overhead squats and being aggressive about getting on the pull-up bar. Four minutes goes by fast so you need to push for all 4 minutes.
Then, practice getting out of the erg quick as it is an art!
Optional Session (Best performed 3-4 hours between sessions)
A.
Complete:
400 Meter Sandbag Carry (Bear Hug)
Choose a weight that you can carry for the 400 meters and have 2 or less drops.
B.
Three sets of:
DB Tate Press
x 6-8 reps
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
Landmine Rows x 6 reps @ 2111 per side
Rest 60 seconds
Done Thursday.
A – 8 kipping EMOM. Played around with different leg positions (frog versus legs together) to see if there is any advantage.
B – Deadlift 295#.
C1 – 3 rds +2 reps @115#. Just nothing fast or efficient about this one.
C2 – 1:35, 1:36, 1:35, 1:33. All variances were basically in the row time.
Ran out of time. Might do some optional stuff tomorrow.
DM&A Done
A:6 strict hspu otm(Last Set 4 reps)
B:130 kg
C:
a: 2 rds 6 reps
b: 1:43
1:44
1:43
1:44
10 m transfer to wallball Spot
MOB done
A. Complete–trying to speed up kipping hspu, usually rest on head before each one, now a bit more head touch and go back up
B. Deadlift comp, 195#
C. Had to do optional conditioning from before–20 min EMOM, with hs walk just practicing able to kick up and move a bit more consistently, just not very far–up to 12 feet.
Nice work Laura!
Thank you!
A. Done. No riser 3-4 HSPU per round.
B. 205#.
C1. 3 rounds. Scaled to 95# snatches and FS (not OHS).
C2. 1:51/1:48/1:45:/1:43
Nice work staying consistent on C2!
Thanks!
Mob Done
A. HSPU – 8 per min
B. 315
C1 3rnds. Fun one.
C2 1:26/1:25/1:26/1:27
Optional session
A. 150# Sandbag 2 drops
B. 50’s on Tate and Z press 70#’s on bar for rows
A. Kipping HSPU 6,6,6,4,3. Watched Al Police one set, got some tips.
B. Deadlift @ 275 all sets
C. 1+9 scaled to 95lbs, OHS slow and tough. OHS first set 6UB, 2nd set 4/2
C1 Row/WB 2:05, 2:05, 1:55, forgot to note my time on fourth set, seemed as fast as the third set. WBs unbroken all sets.
Optional session
Did a 3 min bike with Al Police for max cals, got 48
DB Tate press 12/12/12
DB Z press 8/8/8
Land mine rows 6/6/6 each arm
Good work Edward!
Got in some additional lifting tonight with a bunch of the guys.
Split Jerks at 285
Then 8min emom of 3 TNG cleans at 225
Fun night
A. 6×8 Kipping feels strange since I’ve done mostly strict since May
B. 200#
C. 2 rounds at 95#
1:47, 1:45, 1:50, 1:47
I planned to do 105# but as I warmed up my snatch I failed at my first few attempts at 105#. I was able to do 6 reps after some adjustments but decided to scale the workout to 95#. The c2b really slowed me down today–my pulling strength felt weak. The rowing and wall balls felt great, though.
A. Kipping hspu EMOM 6×8
B.275 (62%)
C. 4+9 @115 then 1:51/1:53/1:52/1::54 no box- Andy the wall ball guru said I had good depth too
Instead of sand bag did 3 min on Schwinn for 53 Cals
Blazing fast Al!! 4+ rounds is great
Thanks Nichole, the best part for me was no box on the wall balls. Knee feels good.
A. HS drills, then EMOM 6×8, no riser
B. 320
C. 3+6 @115, then 1:41/1:43/1:45/2:04
D. 3×6 40# db Z-press
Good work on part 2 Perry! What happened on the 4th one?
Thanks Nichole. No UB the last round. Hello 30# rock for a while. I clearly need more work in these 1-2 min intervals.
Mobility – done
A. Went with a 2″riser rather than 4″ (8 reps each round)
B. Deadlift – @ 225#
C1. 2 rounds + 10 (46 reps) Missed first snatch, but after that no misses. Went directly from 3rd snatch into OHS to save time.
C2. 1:50 – 1:52 – 1:52 – 1:54 Worked on getting off rower quickly.
No time for Optional Session today, but feel good about today’s workout.
Nice progression there Barry. Good work with the snatches and ohs – love that quick transition.
Were the snatches to be squat snatches? I just assumed they should be.
If they don’t say squat snatches then it is your choice!
Ok thanks. Will keep that in mind from now on. I should probably have done Power Snatches then.
Mobility done
A. Shoulders really tight and sore. EMOM – did 4’s.
B. 315#
C1. 155# felt heavy – again, very sore in my upper body today. But, went with it and grinded out 2 rounds. Snatches were 1 at a time and slow.
C2. 1:39, 1:45, 1:47, 1:47 – that loosened up the shoulders!
Optional:
Done
Be thankful for the rest day tomorrow Joe!
dyn/mob Done
EMOM : 6,6,4,6,6,6 ( left shoulder a bit inflamed nothing new it recurring)
B) 205 x15s
C1) 3rds/ Rxd
2) 1-2:46, 2-2:35, 3-2:50, 4-2:40 TT I think it was 19:15 I forgot to look at the main
clock ..
optional:
400 meters with 60 lbs unbroken
B) 15 lbs,15bs,65 lbs
What is going on with that shoulder?
hello Nicole! <3
my shoulders have both been repaired its been a few years now but every now and then they get cranky, Im ok..thank you ! please dont be concerned. its growing pains LOL … Ill take it easy for a few days and I should be back to normal in a few days 🙂 thank you for asking but all will be well! Xo
My doggie got sick, haven’t slept well last few days. Hspu practice, always a little tentative with this movement, will post video, made some good progress. Deads at 300 clean grip Left shoulder is really unstable, triceps are wicked sore, had trouble with stability on this wod so I dialed it back, was able to TNG snatch no problem, ohs felt heavy, c2b were a total yard sale. Oh well 3+6 Row/WB 1:34 / 1:32/ 1:35/ 1:36 Reset rower each round Feet got caught a little in rower, it’s taking about 5-9 seconds to get off rower and started with… Read more »
Oh no!! What happened to your dog??
I got 3 dogs and two of them got into something and they have been getting sick all over the house. It finally calmed down today after lots of meds from vet. It’s like having babies again!!
Poor guys!
DMA : done
A1 : done
A2: done with 30 sec hold
A3: emom did 4 kip hspu p/ min
B : done @ 100kg
C1: 3 rnds with 50kg
C2: 1:55 / 1:50 / 1:51 / 1:59
Solid work today Rob!
M&A Done
A done, did 6 KHSPU per minute
B. used 230# on deadlifts.
C1. 3+1, can’t butterfly or kip C2B
C2. 1:48,1:46, 1:47, 1:47 with 90 seconds rest between each round. UB on all WB’s, wanted to drop but never did. Mentally I was doing 4 sets of 5. That seemed to help.
Are you doing strict c2b?
Well, like my video on the FB group, kinda throw my legs up and pull my chest into bar.
Mob-done
A. 1,2,3 & 5-done
A4: 6, 4, 3, 4, 4, 4, kipping rythm needs work
B. 15@ 228#
C1: 2+8 (135#)-should have either gone lighter or warmed up better???
C2:
Row: 52 sec, 54, 54, 52
WB: UB (never dropped, but stopped for a breath)
Time: 2:18, 2:11, 2:01, 2:00
Session 2…..
Possibly warmed up the movements better Ian
Thank you!
A.- done
EMOM 6 8/8/8/8/8/8
B.-285#
C.- 3 rounds RX ctb 9/9/5-4
2 min average per round
First time rowing in a couple of months
Handstand kick to wall completed.
C. 3rds rx did power snatch
C2. 1:58,1:50,1:55,1:58
Will do some of the Kipping hspu later
Great day! Originally set out to get 2rds+12 but ended up with 3rds! Like they say?don’t stop believing?
Hey guys! If you need a refresher for the Bamboo Press then check out Coach Holden’s video post about it: https://invictusfitness.com/competitors/blog/why-the-bamboo-press/