Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Softball Hamstring Pulse x 30 seconds per side
Band Assisted Lat Stretch x 60 seconds per side
At the 5:00 mark, complete:
CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs x 10 reps
At the 7:00 mark, complete:
Banded Good Mornings x 10 reps
Reach Thrus x 5 reps
At the 10:00 mark, complete:
Two sets of:
Row x 500 Meters @ light pace
Kettlebell Swings x 15 reps
Goblet Squats x 10 reps
x 5 reps (lower the box if you need assistance)
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps
Interval 3 – Finger Presses x 20 reps
*Make sure to keep the elbows completely locked.
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps
55-59: Strict Handstand Push-Ups x 1-3 reps
60+: Elevated Handstand Push-ups x 1-3 reps
B.
Every 2 minutes, for 8 minutes, complete (4 sets):
DB Single Leg Romanian Deadlift x 8 reps @ 3011 each leg
Same progression as last week but please increase the weight used.
C.
35-54:
Three rounds for time of:
Assault Bike x 30/20 cals
Double-Unders x 60 reps
Push-Ups x 20 reps
55+:
Three rounds for time of:
Assault Bike x 30/20 cals
Double-Unders x 40 reps
Push-Ups x 15 reps
Note:
Try out different hand positions for your push-ups in this workout. When you start fatiguing in one position, change your hand position and see if you can continue going with a new hand position. Work to go straight into your double-udders from the assault bike and calm your breathing down while doing your double-udders. You should be able to push on the assault bike in every round.
D.
Three sets of:
Banded Hamstring Curls x 10 reps
Rest 60 seconds
Bat Wings x 3 reps @ 1515
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions. Only do this session if you have the time for it and your body is feeling good. If your goal is not to perform in the Open then there is no need to do Part B of the optional session.)
A.
Three sets of:
Barbell Hip Bridges x 10 reps @ 11X2
Rest 90 seconds
B.
Two sets for max reps each of:
Power Snatch x 30 seconds
Rest 60 seconds
Squat Cleans x 30 seconds
Rest 30 seconds
Shoulder to Overhead x 30 seconds
Rest 2 minutes
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
Did this a day late. Sadly, my gym shut down and surprised the pants off me. Worked for the first time in a Globo gym so the process was slow. A. Did Bridges with a roller Back to wall donkey kicks were super hard for this girl. Hmmm. More practice maybe? 5 Strict HSPU with ab mat B. 40# C Used an Air Dyne. Is this as effective as an Assault Bike or should I just use a rower next time? 11:44 Globo gym slowed me down a bit…people walking through my workout space and the glint from the mirrors… Read more »
C: 11:35
I did more today ??? just short on time!
Mobility done
A: Done with elevated HSPU 2reps
B: Done
C: 11:16 AB 60-62rpm, when going into DU direct from AB i tripped after 10 reps took 10sec break and then the rest ub
Mobility & Activation warm up done
A. EMOM for 5 min 3 SHSPU
B. Skipped
C. 13:01 AB 60-64 RPM, only round 2 DUs unbroken, couple trip ups on other rounds. Broke PU into 5s but had to do singles at the end. That AB ?
DMA-Done
A1. Hard work but HAVE to do this everyday for T-Spine Mobility
A2. Felt good
A3. 5,3,2+(3-‘s), 0+(5-‘s),0+(5-‘s)
B. 22.5kg
Afternoon/Optional Session:
D. Done, Batwings with 12.5kg
A. Hip Bridges – 60kg
Every 90sec’s for 5 sets:
x3 Drop Snatches (40,45,50,50,55)
Every 90sec’s for 5 sets:
x2 H/Hang Snatches (40,45,50,50,55)
(Focus was speed to get under the bar. It felt great!! Def. much much better!)
B. 7,7,11 and 6,7,11
C. from morning session: 11:36
A. sHSPU: 4/2/2/3/3– felt awkward, hands were not on the right place, and couldn’t find the hand sweet spot!
B. 35/35/44/44 kg KB
C. 10:45, only 40 DU per round to preserve knee, push ups broken a lot, realized after that I was holding my breath so was only getting 3-5 at a time
D. Not done
Optional Part B:
Used 85# instead of 95#, can’t power snatch that consistently or frequently!
ps: 5/4. Sc: 7/8. S to o: 10/12
Warm ups done. A. Rocking Box Bridges – Surprisingly able to get it done pretty quickly. Wall-Facing Split Handstand Hold x 20 seconds – Decent. Though tilted forward twice. Back-To-Wall Donkey Kicks x 8 reps – Terrible at these. Either I got up smoothly or can’t reach the wall. Finger Presses x 20 reps – My fingers and forearm felt the burn with these! Wow. Strict Handstand Push-Ups x 5-6 reps 5/3+2kipping/1failed+4kipping/1failed+2kipping/1failed+1kipping Hit my goal of 8 SHPU. Last week was 5. B. DB Single Leg Romanian Deadlift x 8 reps – 40# increased from last week 35#. Rest time was… Read more »
DMA – done A1 – done A2 – those split HS holds need some serious work; and out of 24 attempts at back to wall donkey kicks, I was able to actually get up into a handstand with my feet touching the wall ONCE… lol. Those two-footed take-offs are hard! Am I the only one struggling with those? A3 – did kipping HSPUs as I need to get more comfortable with them before the Open – 5/4/3/3/2 B – done w/ 25# DBs – up 5# from last week and actually felt better and more stable than last week. C… Read more »
Don’t go crazy with those kipping handstand push-ups, we like your neck and spine and ramming it into the floor multiple times isn’t the best.
A1) done
A2)done
A3)6,5,5,5,4
B) done used 35# dumbells( concentrated on form and balance)
C) 9:22
1st round dubs in broken 15-5 pu
2nd round 51-9 dubs, 10-10 pu
3rd round 49-three breaks to get me to 60??
Pu10-5-5
* adult bike kept it between 70-75 1st round
And 67-70 the next 2 rounds
D) done
A. SHSPUs – 6/6/6/5/5 to deficit of 6”. Felt strong.
B. Last week did 2×40# DB. This week did single 60# DB. This was way harder. Glutes and hammies shaking.
C. Finished DUs in round one and my head felt like it was in a vice and was throbbing in pain. WTH. Had to shut it down and go sit down for a bit. Hurt like heck. Not sure what happened there. Probably tightness in traps turned into tension headache. Damn.
D. Done. 53# KB for bat wings.
Hope your head feels better Mike. Rest up hydrate, hit some VIT C and D and hopefully you can get a good session in tomorrow.
Thanks guys! I’ll be all good for training today. Probably either dehydration or more likely the HSPU work made my traps tight and they caused it. Has happened to me once before on DUs.
feel better Mike!
A. 5×5 with one abmat shoulders weren’t having it today
B. Used 2 40lb dB
C. 11:55 no assault bike did cal on rower
Ran 4 miles
Today I did the Muscle up drills from Wednesday. Oh my gosh! The transition negative! I also had to use a band to help with the strict muscle up and it was still incredibly hard! For the EMOM I told myself I would just do 6 attempts at a Muscle Up. I got 2! Not world record breaking but I haven’t been able to do these in a long time. For the workout, I did the class workout which was a Team since it had assault bike work in it. I know I Push a lot harder with a team… Read more »
Stick at the muscle-up drills, they’ll eventually click. Keep up the good work!
Thanks! They are definitely helping!
A. Wow, 3 sets of 5 UB strict HSPU! Then it got rough 🙂 3/1/1, then 2-1-1-1 and didn’t make the 60s in that last set. So crazy how quickly I hit a wall on these. But very happy with 3x5UB B. 44lb KB C. 9:54 Died on the push-ups. Lactic acid flowing! Did sets of 4 reps on rds 1 & 2 then 4/4/…lots of breaks. UB on all double-unders. First round was about 3min, then dropped off a bit. D. Done Optional- Was that a typo with the 30s and 60s rest? I did it as written. The… Read more »
Awesome work on those strict HSPU!!
It’s been a while! We went on a 6 day trip to Phoenix and the day we returned I ended up with the flu ?! It’s a nasty bug, the 102.5 temp was no fun! I hope you all steer clear of it! I’m still contagious and sounds as though I’ve smoked 2 packs a day for a lifetime but got up and moved around at home today! I did a bunch of the warmup and activation drills from throughout this week and then a few things from today: A1. Done A2. Done A3. Skipped B. Done with the only… Read more »
Wow! Don’t rush back and take your time with recovery! The flu is brutal!
Thank you Charles! Yeah, will do! I don’t remember the last time I was ever this sick, maybe as a child when I had the Croup!
My wife got the flu while we were on vacation. She rested a day and then try to push through so that she could make the most of the vacation. Now she has pneumonia! Rest up. This flu season is no joke!
Oh geez! I hope she’s recovered from that!
I hope you get better soon. The flu is really bad this year. The hospitals here are filled to capacity!
Take care of yourself and don’t rush it.
Thanks Dawn!
Oh no!!! Ease yourself back in Cheryl and let your body heal. You don’t want to hammer your CNS and prolong the virus!
Thanks Tino, can you define “ease back in”? 😉
Haha 70% effort
yuck! Hope you are back to 100% soon!
C. Giving my shoulders a break.
3 rounds for time – 10:52
Air bike 20 cals legs only
60 double unders
20 air squats
Slow on the legs only bike, but resisted the urge to use arms.
Now 4 days of forced rest. Have a good weekend everyone.
Mobility done
A. No HS or overhead stuff until next week (hopefully), so did more crossover symmetry and shoulder strengthening work instead
B. Done with 50#
C. Subbed walking lunges for push-ups to be safe. 12:11 – dubs killed me.
D. Done
Optional:
A. Done at 135#
B. Subbed hang power clean for snatch, then did power clean next 30 sec, then did squat clean last 30 sec. 185# (7/8 HPC, 7/8 PC, 4/4 squat clean)
A. SHSPU drills/walks/reps
B. Skipped
C. 10:23
A. Done 5 each
B.used 40#
C. 13:16 second round basically did singles on DU, not sure what was going on. Tweaked calf on last round of DU at end. Feels like a pulled muscle.
A. Complete
B. 65 # db’s
C. 13:08
D. Complete at work.
DMA – done
A. Done (Used 60 inch box to do HSPU’s – 3 R’s)
B. Done using 55lb. dumbbell
C. 11:07 – 1 trip up on the third round of DU’s
D. Done – used 50 lb. Db’s for the Bat WIngs