Mobility & Activation
Band Distracted Hamstring Floss x 60 seconds per side
and then …
Banded Scarecrow x 2-3 minutes depending on how tight you feel
followed by …
Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate
and finish with …
15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)
Ring Muscle-Up Skill Development
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
5 minutes of ring muscle-up technique work. Please incorporate your favorite ring muscle-up drills. Feel free to choose from the list below:
Cast Swing
Speed Swing
Pop Swing
Muscle-Up Transition:
Feet on Floor
Feet on Box
after 5:00, complete:
One set of:
Strict Ring-Dips x Max Reps
55+:
Strict Stationary Dips x Max Reps
Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 5 reps @ 75% of 1-rm
Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans
35-54:
Every 5 minutes, for 30 minutes, complete (6 sets):
20/15 Calorie Assault Bike or 200 Meter Run
12 Toes-to-Bar
10 Burpee Box Jump-Overs (24/20″)
5 Power Cleans (155/115 lbs)
55+:
Every 5 minutes, for 30 minutes, complete (6 sets):
20/15 Calorie Assault Bike or 200 Meter Run
10 Toes-to-Bar
8 Burpee Box Jump/Step-Overs (24/20″)
4 Power Cleans (135/95 lbs)
*Feel free to play around with the weight! If it looks to light, add on 5-10 lbs … mwahaha
Midline Accessory Work
Every minute, on the minute, complete:
Station 1 – 30 Seconds Seated Leg Raise
Station 2 – 30 Seconds Lying Leg Raise
Station 3 – 30 Seconds Prone Plank Hip Drops
Additional/Optional Assault Bike Session
Every 3 minutes, for 30 minutes, complete (10 sets):
Assault Bike x 25/20 calories
I did the Stirct Press (yesterday’s)
And today’s WOD
R1- 3:28 R2 -3:30 R3 – 4:05 R4- 4:45. R5 5:45 R6 20 calories .. DNF
HAD TO SKIP RMU TODAY
DL 365 X5 ALL SETS
FINISHED AROUND 3:30 MINUTES FOR MOST ROUNDS, T2B/ PC UB
LOVED THAT METCON PIECE
Deadlift at205#
Strict press from yesterday 3×3 at 75#, 5×2 at 65#
Clean and jerk from yesterday 95/105/115/125–ouch ugly cleans and failed jerks
Urban walking after ?
Love urban walking 🙂 I’ve been trying to go for a 2 mile walk daily and it has been so nice!
DL: 380. Tough today
30m: all rounds between 2:41 and 3:10
That was just a good old put your head down and just get the work done kind of workout. Good way to end the stressful week.
For sure! You don’t have to think much, just do!
A day behind
Only a PM session today
Strict presses: up to 34 kg, felt good.
C&J: uploaded my clips. Felt a bit wonky on the jerks. No blocks yet, but hopefully in the making in a couple of weeks.
Conditioning: 9:08 min. Row 2:37, second time with CTB butterflies in a workout. I did all in set of 6. dP 10/10, slooow pace.
Accessories completed.
Romanian DL with 45 kg for 8 reps
sPU 8/8/8
No long rope so couldn’t do the sled part.
M&A) done
MU skill dev) few drills then practiced rising MUs – got high enough on a few reps that I barely had to press out
DLs) 335# across (every 2 min)
Condo) done, times varied from 3:32 to 4:34 as I went from 155# to 185# for PCs
Smoked, looking forward to recovery day!
That is AWESOME to hear about your muscle-ups Jeremy!!! Any particular drill seem to help the most for you?
Thanks! Pop swing and shove pop swing drills.
Took yesterday off because elbow was sore after Monday. So mix bag today.
A. Strict press 100/115/125/135
A1. Sticks 125/125/125/105/105
B. Deadlifts 360/360/360/360/360
C. Yesterday’s WOD 8:22 subbed T2B for CTB Devils press took forever tweeked my back deadlifting extra weights kept moving hitting floor
D. Done Tate’s press etc…..
Hey Tom – how is the elbow and back feeling?
Sore