Workout of the Day
Mobility and Activation
Three sets of:
Pec Stretch x 45-60 seconds
Lacrosse Ball to Pecs x 30 seconds per side
Double Lacrosse Ball to T-spine x 45 seconds
One set of:
Crossover Symmetry Activation Series
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Iso Hold on Pull Up Bar x 30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat x 4-6 reps
B.
Front Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
C.
Every 5 minutes, for 25 minutes (5 sets), complete:
400 Meter Run
25/20 Ring Dips
60+: Stationary Dips
M&A done
A: ISO holds were 15,15,12,14, 15
10 m each way unbroken
4 skin the cats
B: 3@102.5kg
2@110 kg
1@122.5kg (PR by 2.5kg).
3@112.5kg
2@122.5kg (Missed 2nd lift when lost position on way up)
1@125kg (PR by 5kg)
6@102.5kg
No time for C- Pretty wrecked/sore this week but feeling good.
Congrats Corey!
Did the 2 Masters work outs
Took Wednesday off and did this on Thursday
A) :20 iso hold – hs walk attempts – 2 skin the cats
B) 123-133-143-133-143-153(f)-123 x 6
C) Ring dips/rd. 17-13-10-10-9
Mob and Act done
A. Min 1 – 20 sec hold, min 2 – hs holds, min 3 – 2 skin the cats
B. 160, 170, 175, 165, 175 (1,f), 185 (f), 150 x 6
C. Done – thin band to get all 20 dips.
Mob/Act) complete
A) 15 sec on ISO holds, HS holds instead of walks, no skin the cats for now.
B) did based off 275 which I think was probably too light, need to find a new max.
C) completed, used bench dips instead of ring due to shoulder.
A. Done, only got 15 sec on ISO hold and subbed 30 sec hollow rock for skin the cats as it messes with my equilibrium
B. 200/215/225/215/225/250f/245f- these were too big of jumps on my part
Then 190 for 6
C. Different Metcon
A) done w/about 20 second holds – best I could do. Actually managed to do handstand walks of about 6-8 feet a few times. Yay! Skin the cats were fun, too!
B) worked up to 215 – knee is coming around nicely
C) Done
Awesome work William!
A-Done, HSW getting better 3-4 meters each of 5-6 attempts a round. ISO hold only 15-20 sec each round, very difficult to get chest close to bar.
B-Up to 315 then round 5 strained right side lower back. Tough start to first week after vacation.
Took 3 hours off let back calm down.
C-At track, 400m run and 25 push ups.
Rounds 1:57, 1:58, 1:59, 2:08, 2:05.
Nice job Joe! Take care of that lower back!
@Vacation and summer cottage so training facilities are not same than at city
A. Done and tiring for my upper body!
B. 150#, 160, 170, 155, 165, 175f, 145×6
C. Done but to protect my shoulder I only did six ring dips per around and added 10 C2B per round. 2:48, 2:40, 2:42, 2:49, 2:59.
Fun day! Thanks! I am off to Bend Oregon for vacation for about 10 days. Hope to get in a couple workouts and lots of hiking and some runs.
Have fun! 🙂
Thanks Elissa 🙂
Hope you are having a blast in Bend! I love it there!
Mobility done.
A. Done with following modifications: 10 sec hold on iso hold; 30 sec of attempts for HS walks and 3 skin the cat
B. no time
C. right calf tweaked so no running and still resting shoulders: so row 500m and then push ups
Any suggestion for a scale for the ring dips? I am recovering from shoulder surgery and for some reason dips of any kind are still very painful. Dip holds are doable but I just can’t hold for very long. Should I just sub in some other kind of tricep focused movement?
Can you just do the negatives???
Ended up going with bench dips. Downside was they were very easy, upside they didn’t hurt my shoulder and I got a little stretch to help improve that range of motion in the bottom of the dip.
Make sure to roll out and mash your pecs – everyday, especially coming off surgery
A:done , no more than 17sec pull up holds
B:considered my 100% 145k(155k current) still got flu
C:rowed 400 : 3:00,3:00,3:10,3:09,3:05