Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss
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x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges
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x 4-6 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
B.
Every 6 minutes, for 24 minutes (4 sets):
20/15 Calorie Row
10 Shoulder to Overhead (205/135 lbs)
10 Muscle-Ups
400 Meter Run
C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Hollow Hold x 60 seconds
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
a) 80 and 85kg;
b) 63kg on the bar, always passed 6min, 1 min rest btw rds. 8.23 / 7.13 / 8.03 / 8.15;
c done.
B. Every round slighlty below 5 min. Increased rest by 1 minute for rounds 3 and 4
MU->C2B
45 kg S2O
A. 65, 65, 70, 70, 75, 75
C. Done
A. 175/175/175
185/185/185
B. 5:30/5:43/6:00 (S2O 155#)
C. Done
A. 165, 175- did 195 for fun
B. Workout was changed to every 8 minutes. Subbed 15 Ring Rows for shoulder pinch and did one set of MU’s at 6 since I love them…did run on TrueRunner
C. Completed
Mobility done
A: 82,5 & 87,5kg
B: done with 70kg S2O and 5 BMU
4:45/4:45/5:18/6:05
C: done
A: 155-165 felt really good
B: 36:10 did it for time. (Shoulders were dead from yesterday). Did STOH at 135. First two rounds did MU’s then had no shoulders to do the third and fourth but getting better at them!
C: completed
a. 225 255 255 285 285 285
b. 5:20 5:06 6:10 6:01
c. dnf
A. Sets 1-3: 115/115/125
Sets 4-6: 135/135/145
B. Done every 8 min x 32 min. Used 105 for the STOH (really wanted to do focus on MU). Did all the STOH UB. Got 8/8/7 (1 fail)/8 MU – most MU in a day I’ve ever done! Stopped each round at 7 min.
C. Done
Great work on those muscle-ups! You’ve been killing the gymnastics!
Thank you, Tino!! I’m working hard at it. We are lucky to have Ricky coaching! 🙂
A. 125×3 135×3
B. Done every 8 minutes for 32 minutes
Everything RX except I used 115# and we did the run before the MU
5:45, 6:06, 6:45,7:40. I did doubles for the first two rounds, then got two giant blood blisters and dropped to singles to save my hands. I was busy complaining about my hands the last two rounds and should have just done the MU faster. But first time doing 40 MU so I’m happ about that.
C. Done
You tear way to much! Need to up your hand care or hand protection.
A. Up to 180lb
B. Skipped
C. Done
Ohhhh my legs and glutes felt it today! I like that tho.
A) 145,155- These felt good and powerful
B)5:28, 5:31, 5:51, 5:52. Subbed 5 bar MU for MU, everything else Rx. Legs felt shot on the STOH, stuck with push press.
C) done
Thanks Tino!! Hope you have a great weekend!
Always!! Hope you have a good one too!
Thanks Tino!!
A) 255
275
B) 4:36/4:34/4:30/4:28
Def happy to negative split but felt like I was crawling today. All sets of MU were UB
Tired and still able to hold consistent rounds and even get faster!
Great work!
A: 235×2/245×3/255#
B: Was changed to every 8 min: 4:54/4:59/5:24/5:50. s2o ub, mu 6-4/6-4/6-4/4-3-3.
Time difference was rest before s20 and between mu.
A. 135, 145
B. Workout was changed to every 8 minutes. Subbed 10 CTB and did 115 on the StOH. 4:48, 5:14, 5:22, 5:31
C. Completed
A. 235; 255#
B. 4:38; 4:42; 4:52; 4:51 (RX)
C. Done
A: 85 x3
90×3
B: 5,40 (S2OH: 6/4)
Cap (manquait 280m) (S2OH: 3/3/4)
Cap (manquait 2 MU) (S2OH: 4/3/3)
Cap (manquait 1 s2oh) (S2OH: 4/3/1/1)
Shoulders burn so hard on row and S2OH at the end.
But perform in RX at 205.
C: done
D: work on my handstand walk, with obstacles.
Warm up done
A. 235/255
B. RX
4:10/4:23/4:57/5:10
S2oh ub every round
MU ub/8-2/7-3/7-3 second 2 rounds too much rest
C. Done
I. Done
A. 160x2x3, 170#x2x3
B. Did 3 sets. Modified to 10 SHSPUs and used 50# DBs for S2OHs. 5:30, 5:34, 5:36
C. Did 2 sets.
Now to travel back to AZ
Safe travels Corey!
Mobility and activation: Done
A. Power clean: 85/85/90/90/95/95/100/100kg
B. Scaled S2O: 50kg 3 sets 4:10/4:15/4:45
C. Done
A. Done
B. 70kg barbell rest of the movements Rx 5:04/ 5:29/ 6:20/ – I didn’t go for the last round when I couldn’t hold 3rd round under 6 minutes
C. Done, but did Waiters carry @24kgs + Farmers carry @20kgs x50m each arm instead of Pallof Press, because everyone in gym was telling me that my bar is uneven when I have it overhead… Yesterday when I was doing Drop snatch and Snatch Balance the difference between my left and right side was significant….
Have someone assess your movement pattern and try to get bodywork and PT session scheduled.
Yeah, tomorrow I will agree some session with PT. Thanks