Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach
x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
Bench Prone Upper Back Drill
x 5 reps
Three sets of:
Chest-to-Ring Hold x 10.10 seconds
Rest as needed
and then …
Three sets of:
Cast Swing + Ring Swing
and then …
Every 30 seconds, for 5 minutes, complete:
Muscle-Ups x 2 reps
Those who do not have muscle-ups, please complete the following:
Box Jump to Full Support x 2 reps
B.
Twelve set of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
rest 45 seconds
C.
35-54:
Two sets of:
Assault Bike x 40/30 calories
50/35 lbs DB Overhead Walking Lunge x 25′ per side
Chest-to-Bar Pull-Ups x 15 reps
Rest 4 minutes
55+:
Two sets of:
Assault Bike x 40/30 calories
35/20 lbs DB Overhead Walking Lunge x 25′ per side
Chest-to-Bar Pull-Ups x 10 reps
Rest 4 minutes
Note:
If you are unable to do the DB Overhead Walking Lunge then please reduce the weight in the workout. The priority is to keep your shoulders in a safe position! Hold back just a little on the assault bike so you can go straight into the lunges. Pacing the bike is key on this workout.
D.
Three sets of:
Trap 3 Raises x 8 reps per side @ 2122
Rest 45 seconds
GHD Back Extensions x 10 reps
Rest 45 seconds
A) Still can only do singles but they are slowly feeling better
B) 245#
C) 5:06/5:35
D) Done
A. is the ring hold 10 seconds? A. 19 RMU total. Had to go to sets every minute after three sets. One fail. B. 175. Will revise 1 rpm cos wasn’t super hard. C. This is a first for me – doing more than rx! Cos I had a 55# dumbbell. Bike was 2.34 and first set done in 6.12. Pull-ups at 8 / 4 / 3? Second set went to slow the bike done – 3.00 then finished at 6.30. Pull ups at 5 / 4 / 2 / 1 /1 /1. Still don’t have butterfly pull-ups. D. Done… Read more »
DMA – Complete
A.) Done – RMUx2
B.) Done @ 280
C.) 3:55 / 4:15 – AB 1:50 & 2:10; C2B 7/8 & 5/10
D.) Ran out of time.
C. 4:35/4:55 Lunges & C2Bs Unbroken
Well done Ed!
A. Will make up tomorrow
B. Done @295
C. 6:47/7:15
4 rds for time
10 hps @95
20 cal ski
30 kbs
50 du
Fun workout!
DMA Done.
A. Done @ bar muscle ups, no rings
B. 92.5kg
C. No AB so subbed with 2mins hard on spin bike – 3:27/3:31 all unbroken
D. T3 @ 4kg, back ext @ 15kg
Today I had: A. 5 sets: 3 min rest 150m row5 ttb10 KBS 53lbs5/leg pistols B. Quick buil to a heavy BS- 8 min max C. 80% of A. 4 min amrap BSD. 70% of A. 2 min amrap BS E. 4 rounds:20 wall balls15 hip ext10 DB PC 35 Awesome day!!!!!!!! A. done. I did my first full depth pistols in more than 2 years. 🙂 Many of them werenot very pretty, but some of them were. :)These will get better as I practice them. butfor today I was just really, really happy to haveripped off the bandaid. 🙂… Read more »
Great job Miki… Good Luck with your L1 couse.
Thank you!!
DMA) done
A) drills: done
MU- 2 every 30sec. No misses! Was really happy this they felt good and fluent.
B) 275! This was the first time I was able to do the programming with box squats in it. Not for sure if I did them correct. Posted a video.
C) rx 3:04/ 3:15
First round bike was 75-78 rpms, second rd 72-75rpms
Lunges unbroken except at the hand switch
C2B unbroken
D) done
Nice work – did you happen to film your box squats?
Yes. Posted them
A. Done. Last couple MU sets were good reminder to focus on keeping a powerful swing.
B. 250#. 12″ box plus 3 stall mats underneath (about 14″)
C. Skipped. Did class workout with my 13-yr old.
20 Min EMOM:
M1: 40 seconds battle ropes
M2: 15 GHD situps
M3: 20 HR pushups
M4: 100m sprint
Not overly hard but fun.
D. Done.
Fun workout – hope you enjoyed working out with your 13 year old!
(50-54)
DMA: done
A. done ( did Box jump to full support) (also: did this at the end of the workout)
B. done: 146# (will post video, I heard you talk about keeping your shins vertical, so I was working more on that today)
C. done, it got a little mixed up, lol! Each round took me around 5:30 -that’s not the exact time, long story…. anyway- I got both rounds in 🙂
D. done
Have a great weekend!! 🙂
A. Done – MU did more like every 45 sec X2 until reps done
B. 290
C. 4:46/4:50 – bike and lunges felt fine. C2B still a struggle – 5/4/3/3, then 3×5. One of these days I will string big sets in a wod.
D. Done
DMA – done
A. done
B. 190 lb. – done
C. 4:30/ 4:30
UB on the OH lunges
5’s on the C2B’s
D. done
Wow, great job on Part C!
Extra mobility today
I definitely don’t like flu.
A) This is what I got in the MU 2/2/2/1/1/2/1/x/x/x
B) I lowered height of the Box just a tad 127 Kg 2/2/2/2/2/2/1/x/x/x/x/x
C) Row 40 Cal/20 Kg Kettlebell/Kipping C2B 4:24 and 4:33
D) Skipped
A. Done. RMUx2
B. Skipped
C. 4:09/4:23
D. Done.
A. Did first 3 as emom
Then 3 rounds every 30 seconds
Very pumped about these!!!
B. 160
C. 4:56/4:20
D. No time…had to coach
I performed them as single arm. 25′ with one arm and 25′ with the opposite arm.
Thanks Dean…now that I look at it closer it does state 25′ per side. Thanks goodness its Friday.
Anyone know if the DB OH Lunges are single arm or both arms?
Single arm 🙂
Mobility completed
A)Completed the following MU rep scheme 2/1/2/1/2/1/2/1/2/2
B)187.5#(12)x2
C)4:23/4:31 Just wish I was faster on the bike. I’m getting better but 40 calories is a struggle. I’m good for 30 calories but the last 10 are still a struggle. OHL and C2B UB.
D)Completed
A. Fumbled through. MU’s are not feeling good/consistent again. So frustrating.
B. Did sandbag squats like last week. 12 sets of 3 with 45s rest. 100lb sandbag
C. 4:05 and 4:02. Might have been able to push a little harder on the bike, but that’s a fine line.
D. Skipped. Ran out of time.
Nice work today Stephanie. Where are you getting hung up on your muscle-ups?
I just “lose” them. Swing usually feels good but then I can’t transition. It’s like I get hit in the face with an imaginary wall between the rings. I don’t pull high enough to get up/over and through.
DMA done
A. Skipped L shoulder
B. 120#
C. 4:35 & 4:30 Modified walking lunges to R arm only and I did ring rows instead of C2B
D. 8# for R and 5# for L