Openers and Activation
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…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 15 reps
Interval 2 – Supine Snap Pull Swings x 5 reps
Option 1
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps
Option 2
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70% of 1-RM
*Set 3 – 3 reps @ 75% of 1-RM
*Set 4 – 2 reps @ 80% of 1-RM
*Set 5 – 4-6 reps @ 75% of 1-RM
C.
35-54:
Every 10 miutes, for 30 minutes, complete:
Run 800 Meters
Alternating DB Snatch x 30 reps (50/35 lbs)
Box Jumps x 20 reps (24/20″)
Kipping Handstand Push-Ups x 10 reps
55+:
Every 10 miutes, for 30 minutes, complete:
Run 800 Meters
Alternating DB Snatch x 30 reps (35/20 lbs)
Box Jumps x 20 reps (24/20″)
Kipping Handstand Push-Ups x 5 reps OR Push-Press x 10 reps (95/65 lbs)**
**It is up to the athlete to either do kipping handstand push-ups or push-presses depending on how capable the athlete is when performing handstand push-ups
Note:
Work on your DB technique for these snatches. Try the switching mid-air technique or the fast switch on the floor technique. Try out the two variations and see which one is best for you. We will also be building our kipping HSPU volume but please, make a note of your spine – if you feel like your neck is sore and achy then omit the kipping handstand push-ups and do strict handstand push-ups instead.
Optional Session (Best performed 3-4 hours between sessions. Only do this session if your schedule allows for a double session.)
Ten sets for times of:
Row 250 Meters
Rest 2 minutes
Push your pace! Hit these hard and analyze your ability to recover from the short, intense efforts in your two minute rest periods.
Hmm. Activation done. Tried and failed kipping RMU. First attempt at these ever. Weirdly, I can do strict RMU’s. B. 160. 172. 185. 175, These all felt quite good really. C. Not so good. I get crazy tired doing weights and box jumps. That is after getting tired running. Runs were about 5 minutes. Adapted to 15 snatches at 20kg, followed by 10 box jumps and 5 kipping HSPU. Did the snatches in 5’s. Could have done more I thing. Did the jumps with a rest at the top and the HSPU unbroken. It is 32 degrees C outside and… Read more »
Openers and Activation done
A. 20 Muscle ups
B. 205, 235, 250 270, 250×6
C. 7:05, 7:35, 8:15
Runs 3:30, 3:45, 4:00
DB unbroken
BJ all step downs
HSPU unbroken
B) 110,120,130,140,120 kg
C) 5:23, 5:25, 5:29 had to run on a treadmill as the weather is freezing:). Really fun workout!!
Morning
— Activation and warm ups
A. Done, finished with Ring Dips, and posted to the Facebook group.
Evening
— Caught up on Tuesday’s A. and B.. Posted results there.
B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM 135#
*Set 2 – 4 reps @ 70% of 1-RM 145#
*Set 3 – 3 reps @ 75% of 1-RM 155#
*Set 4 – 2 reps @ 80% of 1-RM 165#
*Set 5 – 4-6 reps @ 75% of 1-RM 175#
Came back tonight for A & B: A – done up to Option 1 & 2, then just attempted some actual RMUs without any time restriction. While I can always somehow muscle my way up there, it’s not pretty! I feel like I have all the bits and pieces for doing a “pretty” RMU, but just can’t quite put them together. It’s a work in progress! I’ll be working hard on these and BMUs between now and when the Open starts! B – 130/140/150/160/150 x 6 – legs felt tired today since I did Monday’s front squats yesterday plus the… Read more »
A) worked on progression and did Dips
B) 145/155/165/180/165x 6 reps
C) worked out with the Oly class tonight.
A – Done. 4 sets of 3.
B – 225, 245, 265, 285, then 265 for 6.
C – 16 degrees here. Subbed 40 cal on AB. 5:49, 5:58, 6:10. All sets unbroken though the snatches weren’t overly fast.
Yikes that is cold!!
Mobilty done
A. 4 sets 1 RMU
B. 210X6, 225X4, 245X3, 260X2, 245X6
C. 6:32, 6:47, 7:02, Rowed 1000M each round, DB unbroken, stepups 24”Box, 5 Kipping HSPU
Hotel gym, so only part C. Used treadmill and did DB shoulder press/ push press instead of HSPU. First time running for a long while.
7:35/7:20/8:20–really slowed down a lot on everything
Way to get it in Laura!
Thanks Nichole!
A. MUs every 30 sec: 3/2/2/2/2/2/2/2
B. 215/235/250/265/250×7
C. Redid 1/9/17 wod: 6 RFT: 20 cals Assault Bike, 2 rope climbs 12:52 vs. 15:08 last yr
Wow, that is a HUGE improvement Perry!! Well don!
Thanks Nichole!
Mobility/activation done!
A. Didn’t know if you meant 4 sets Total or every 30 secs for 4 minutes with 1-3 reps each set???
I did 4 sets of 3.
B. 135, 155, 165, 175, 165#x6 (feeling these out…felt very awkward first couple sets, just been so darn long since I had done back squats…no pain)
C. 5:52, 5:44, 5:47. (Runs were 3;45, 3:34, 3:39)
Oops – meant every 30 seconds so 8 sets but if you only did 4 that is fine! 🙂
Yay for NO PAIN!!!! And you are one of the lucky ones who gets to run outside in January 🙂
Ok Cool! Yes it’s nice to be able to run outside!!!
A.done
B. 135/145/155/165/155 for 6
C. 8:35, 8:34, 9:01 opted for 1000 row bc I am a cold weather wimp.
I almost ran outside today and I chickened out so don’t feel too bad!
Just did
C. 5:57
6:10
6:20
All unbroken didn’t push to hard on the run. Trying to rest and get healthy.
Good call Jeff!!
A. 3/3/2/2/2/2/2/2
B. 295,315,340,360,340×6
C.
A) 3,2,1,0,1,1,1,2
B) 245,255,265,275,265(6reps)
Went lighter than my% because my legs are trashed right now ?, form was intact
C)No running, assault bike sub
5:01, 5:04,5:17
This felt really good, breathing was much better, all around rhythm was much better
DB snatches UB , hspu UB
A. 2 ring muscle ups each set
B. 225 65% 245 70% 260 75% 280 80%
Then 260 for 4
C. 841, 829, 813
2mile running warmup
A: Done but skipped the last part due to sore left shoulder
B: 90, 98, 105, 113, 105kg ended with 6 reps
C: did 40cal assault bike instead of running and HSPU. 5:37, 5:46, 5:52
A. Done.
B. 105, 115, 120, 130 (then hit 135 for 2), 120 for 6. Went on up to 135. It all just felt so light.
C. 35-54 Airbike 1200m (can’t run with baby monitor), 30 db snatch, 20box jump, 10hspu
6:32, 6:13, 5:59
Went into it with plan to make sets of 5 on HSPU. Second round decided to stay up and try unbroken. Second and third round all unbroken. Really surprised myself on the HSPU. I had fun today!
Fantastic Theresa!! Great job with your HSPU!!!
A. every :30 for 4:00 (8 sets) – 2 Bar Muscle Ups …… No rings
B. Loads based off 120kg 1rm
C. Subbed run with 1km row, used 20kg DB. Avg 7:30 per set, all unbroken.
Good work Ben!
Mobility completed
A)Completed. Option 1 with x2 per set. This was so much harder than previous MU work.
B)190#/205/220/230/220 x6 Back squats felt really good and solid today.
C)8:05/8:02/7:52 Ran outside. Bad decision. 21 degrees. Nothing worked after coming back inside.
Good work Dean but yikes on the weather!!!
Thanks Nichole! I’m just glad that you did not program running on Tuesday morning as my car said that it was 9 degrees.
Brrrrrr!!!!!!!