Dynamic Mobility, Activation and Warm-Up
Two sets of:
Banded Tricep Stretch
x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
One set of:
Max Static Chin-over-the-Bar Hold
A.
Two Sets of:
Double Leg Bounds x 8 reps
Rest 90 seconds
followed by…
Three Sets of:
Max Jump to Split Position x 2 reps each leg
Rest 30 seconds between legs and 60 seconds after both legs
B.
Every 90 seconds, for 6 minutes, complete (4 sets):
Snatch Balance x 2 reps @ 70-75% of 1-rm snatch
C.
Every 2 minutes, for 16 minutes, complete:
Snatch from mid-patella
(please use blocks)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5 @ 80%
*Sets 6 @ 85%
*Set 7 @ 88%
*Set 8 @ 91%
D.
RETEST:
10 Minute Max Calorie Assault Bike
*Please note total calories and average RPM for the 10 minute piece
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
DB One-Arm Press x 5 reps each arm
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
A: Enjoyed these. Not enough space for 8 bounds. First one was six then I got the hang of it and was out of space by five. B. 95# for s.balance. C. Worked up to 120. Haven’t done snatches for ages as my arm has been weird. No issues arm-wise today but was wonky and the last two ended up being power snatches which I never ever do…some sort of nervous compensation going on. Stopped at 120 due to the above. Was only going to 128 anyway. C. I so wanted to stop. At FOUR minutes. Then I kept at… Read more »
A) Done
B) 140/145/150/155#
C) 145/150/155/160/165/170/175/180/185# Missed 170, 175/180 felt off, 185 felt like butter
D)111 Cal, didnt do this the first time and possibly paced it too much, the AB buttons dont work so couldnt set the bike up as a 10min test, I am guessing around 56/57
Am doing an M/F partner comp on Saturday, so met up with my partner and we did parts of all four WODs to test them out and see how to split the work, who would go first etc. Learned how to do legless rope climbs tonight as the rope we’ll have to use for rope climbs is 4 feet off the ground, so have to go legless for a couple of pulls, but was fine. Then did the 10-min Max Calorie AB Test: March 28 – 129.3 cals Today – 136.9 cals Plan was to try and hold 62 RPMs,… Read more »
A. Done. The xax to split felt wonky at first.
B. 155#. Stall mat under heels of Oly shoes. Still a work in progress on mobility.
C. 125 – 150. Power snatch from blocks (just above knee).
D. 146 cals vs. 140 last time. Weather hotter this time too so overall an improvement. Avg around 63-64, never fell below 60.
Optional: DB press with 55# (standing); Suitcase carry with 88# KB.
DMA – Complete – Chin Over Bar 45secs
A.) Complete
B.) 145# / 145 / 155 / 155
C.) 145# / 155 / 170 / 180 / 185 / 190 – Felt good today even though legs were toast
D.) 63RPM w/144Cals.
On 4/11 had 62 RPM Avg w/141Cals so not big gain but Ill take it. 🙂
Ran 2.25 miles with 10# vest
B&C: Snatch done no blocks 🙁
D: First time being able to track this! Got a new to me airdyne where the screen actually works. I had equated a pump to calorie ratio that ive discovered was pretty spot on. Even my husband said i was pretty smart…well yeah!!!
Anyhow…127 calories. Avg rpm was prob 60. Most times i looked it was right at 60, never below 58 and sometimes up to 62. The bike didnt take an avg. 3.0 miles
Going to be traveling tomorrow so I made up this 30 min EMOM to do today! Couldn’t go without the 30 min emom this week! ?
30 min EMOM
Min 1: Ass Bike 1 arm x 10 cals
Min 2: Russian KBS 1 arm x 15 reps (35#)
Min 3: Barbell hip thrusts x 10 reps (155#)
Min 4: KB Snatch 1 arm x 15 reps (35#)
Min 5: GHD situps x 15 reps
A. Skipped
B. 125
C. Up to 125
D. 145 cals (75/70 split) vs. 142 (71/71) on 3/28. Sprint start for 11sec, then settled into 62-64 RPM until the last minute or so.
A. Done
B. Worked @105
C. 105 105 110 115 125 125 130 felt real good today @145 max going to move max weight up next week.
D. 133.2 ave 61 did not do 1st test somehow missed it.
Finished with some romwod
DMA) done
A) done
B)155
C)155,155,165,165,175,185,185,185
Should of went up to 200# but failed on set 7@195 so went back to 185 for last two sets
D) 178cal rpms 68-70/ March 28th I got 167cal and was 65-67 rpms
Optional:
Did class wod
14min clock
800m run by in
Then AMRAP
10-t2b
5- 6in. Target burpees
20 ft hand stand walks
6rd+9t2b
DMA and A done
B and C. Skipped L shoulder
D. 90 calories at 53-55 rpms – last test was 84 calories. Hoping for 100.
Did optional session with R arm only. One arm press at 25# and suitcase carry at 50#
Received my MRI results and I have 2 torn rotator cuff muscles (infraspinatus and supraspinatus). Surgery is my only option – hopefully soon.
Good work on your improvement Kathy!!
Sorry to hear about your shoulder! Do you remember when it happened?
Yes, it was June 1. I felt some pain doing hips to rings.
Sorry to hear Kathy! I’m almost 4 weeks post op now! Keep your head up, plenty still you can do during this recovery phase!
Thanks for the encouragement Cheryl! I have went thru surgery on my right shoulder about 4 years ago. I kept working with lots of modifications and my right arm is stronger than ever. Hoping for same type of experience with my left! Love your workout. I will be using it!
Chin-Over-the-Bar 30 sec
A1. Done
A2.Done
B) 50 Kg
C) 50/52/56/59/61/63 Kg
D) 10 minutes Rowing. Result 165 Cal
A) skipped
B)85/85/90/95
C)85/85/90/90/100/105/115
D) first time doing 10 minute test on assault bike. Average 50-55 RPM. 85 calories. Definitely feel like this is getting better.
Good work Dawn!
DMA – done
A. done
B. 95 – 95 – 100 – 100
C. 95 – 95 – 101 – 101 – 108 – 115 – 120 f – 120 – 123
D. March 28 – 142 calories (ave. 62 rpm)
July 17 – 155 calories (ave. 65 rpm)
Awesome improvement Barry!!!
DMA Done
A. Done, felt very stiff
B. 52kg
C. Worked up to 62kg
D. On rower – 195 cals @ 1:51/500m
A. Done
B. 140/145/150/150
C. 140(2)/150(2)/160/170/175/180(f)/180(f)/180 – was so close the first 2 attempts at 180 so had to try one last time (and got it).
D. Missed last weeks intervals while on vacation, so did those (and to be honest my legs are so sore from getting back to lifting) – will retest the 10 mins Thursday or Sunday.
Recovering from food poisoning. Ugh. Did not train yesterday, but today wanted to move a little today, so did easy 5-10 mins on bike, rower and ski erg, interspersed with mobility and gymnastics technique work…just wanted to move. 🙂 Worked until I felt I needed to eat. 🙂 Felt really good to do this today. Hopefully back to normal tomorrow!
Ugh. Feel better.
Oh, no! Feel better, Miki!
That is no fun!! Feel better soon!
Thanks, guys. 🙂
A. Done
B. Snatch balance 95
C. 90/90/95/95/100/110/115/120
Then worked ring mu…they’re back?
D. 51 average rpm
81 cal
WAHOO!!!
What was the date we did 10min test last time
March 28
A. Done
B. 105
C. Up to 130. Felt pretty good.
D. Both times on masters programming, 59rpm. A year and a half ago on Athlete I got 61rpm but we were biking a TON. I was hoping for 60 today….
Will do optional later.
So close!!!