Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller
x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Finish with …
Reverse Pull Warm-Up x 10 reps
A.
Every 30 seconds, for 3 minutes, complete:
Strict Ring Pull-Ups x 3 reps
and then …
Every 30 seconds, for 3 minutes, complete:
Kipping Chest to Rings x 3 reps
Try to get as high as possible
and then …
Every minute, on the minute, for 3 minutes, complete:
Foam Roller Muscle-Up Transition Drill x 3 reps
and then …
Every minute, on the minute, for 5 minutes, complete:
Kipping Ring-Dips x 10 reps
55+: Kipping Ring-Dips x 5 reps
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Three sets for times of:
Row 27/21 calories
Front Rack Walking Lunges x 20 reps
Rest 3 minutes
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
D.
Three sets of:
Powell Raises x 8 reps per side @ 3111
Rest 45 seconds
Single-Arm DB Rows x 8-10 reps per side @ 2122
Rest 45 seconds
If you are participating in the 2018 Granite Games Championship, then please prioritize the qualifier workouts if you are registerd. Event 3 will be programmed on Saturday and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.
Granite Games Qualifier
Event 4
3-6-9-12-9-6-3
Hang Squat Clean (135/95 lbs)
Bar Facing Burpee
Time Cap: 8:00
Did this last Saturday.
A. Kipping Ring C2Bs feels good. But there is still long way to go.
B. Back squat 87/92/98//92/98/105kg done. Feels easy and well controlled after 2reps @110kg last Saturday.
C. Wod, 3’10 / 3’15 / 3’35 Rx. Lunges 10 +10 in set 2 &3.
D. Done. 2kg / 5kg.
Good warm-up then GGQ #4 – 66 reps. Happy with that. Don’t feel like I could have done any more. Those 95# hang squat cleans were HEAVY for me!
A. Couldn’t figure out kipping chest to rings drill very well. The foam roller one was great though.
B. 265, 280, 300, 280, 300, 315
C. 2:27, 2:26, 2:28. Paced rows to survive lunges. 20-22 strokes/min. 1:20 or so each. Lunges unbroken. Got the lungs working!
D. Done. 15# Powell, 70# DB rows.
granite games WOD #4 3,6,9,12,9,6,3 Hang set clean Bar facing burpees Rxd- 5:45 * very tough, my lungs were on fire like FRAN …. Im not sure how WOD #3 will go …I run hot and cold with Bar Muscle ups and the same with C2B.. I hope you guys put a good warm up/driill for the prep. unfortunately I have to wait til Monday to do it. I cant do it tom. I signed up at the beginning of the year for the LT Michael Murphy 4 mile run around the lake -we do it every year. todays work:… Read more »
Wow, awesome job on GGQ #4!! ?
thank you Silke… if your doing it Good luck! try and stay unbroken!
Haha – there was no way I could do those hang squat cleans unbroken. That weight was heavy for me! I got 66 reps, which was good for me!
you did good!! that was a really deceiving workout.. it was a lot harder than it looked!! 🙂
DMA Done
A1. Done
A2. Done
A3 Done
B. 115/123/130/123/130/138 KG
C. 4:30/4:07/3:54 Felt drained today
Get some good rest tonight Marcos!
DMA – Complete
GG Event 4:
91 reps….so close . That was a good one for sure.
D. Only 2 sets @ 15#/30# DBs
DMA Done
A. No rings, all on the bar
B. %s of 120kg
C. 2:50 across all sets
D. 7kg Powell/ 24kg rows
That is pretty heavy for Powell Raises – you may want to go lighter and work to keep the traps down
Roger, Thanks Nichole
A1 Done
A2 Done
A3 Skipped
A4 Modified ring dips to 10 min emom 5 Kipping Ring dips at 30×2 since ring dips need work
B. 235/255/265/255/265/285
Kept a buffer on my 1 rm since I haven’t squatted very heavy in quite a while. Old 1 rm was 350 but based these off of 315. Focused on moving the weight fast on the way up. Felt good.
C. 2:15/2:18/2:19 rows were between 1:05 and 1:08 lunges unbroken
D1 10#db x 8
D2 40#db x 8
A. Done – some tough drills! Travis makes it look so easy.
B. Done at %’s
C. 2:46/3:03/3:13 (135#)
D. Done
E. Bench press – worked up to 90%x1 then did 6 min emom 80%x2
A. Done
B. 250/265/285/265/285/300
C. (115) 2:22/2:22/2:27
Great work Perry!
Thanks Nichole!
Took a kidney punch last Thursday and thought I was going to die, happy to say I am very much a wuss because I have survived….:)
First day that I have been able to do some weight with no pain. No back squats at those % though. Doctor has given me green light for next week.
A. Done.
B. done at 115 – 135#
C. 2:52, 2:40, 2:44 – UB on lunges.
lol thank you for sharing Chris!! Glad that things are feeling good!
A. Done. Last 2 sets of ring dips every 90sec.
B. Stayed a little lighter, up to 85%.
C. 2:50,2:46,2:48. Slow rows and took too long to pick up the barbell
D. Done w 8lbs and 30lbs.
I aggravated a nerve yesterday doing yard work. It was a lot of yard work and lots of shoveling and wheelbarrows. Just a pretty decent nerve pain down my glutes. I thought I could mobilize and recover but I can’t possibly do these movements today. I will rest today and catch this workout Sunday instead
Good call!! Rest up, no need to push it, especially with nerve pain!
Thanks Nichole. Lots of mobility and foam rolling and I feel much better tonight.
Today 1st workout back after comp. I am still feeling less than 100% arms and shoulder back but legs, knees and back not quite there. I finished everything today but super light and metcon I did untimed with light weight to let body heal. Have to drive to PA this weekend so probably will get a couple more days off and will start back on Monday. Felt old today older than normal LOL.
A. Struggled with foam roller transitions
B. 200/210/225/210/225/240
C. 2:31/2:49/2:42
2 min rest had to coach
D. Done
Great work Karen!
Awesome!
only 2 mins rest… i needed every second of the 3 mins!
DMA – done A. done – tiring with strict pull-ups in warm-up and then again in A1. B. 190(30 – 205(2) – 215(1) – 205(3) – 215(2) – 230(1) Pleasantly surprised on these! C. subbed ski-erg (27 calories) for concept 2 rower 4:10 – broke up walking lunges into 10 + 10 4:02 – 10 + 10 on walking lunges 3:52 – UB (difficult part was turning around with the bbell front racked) Glutes were lit up pretty good after these! Glad i had a chance to do these because it has been a while since I have done them.… Read more »
Well done Barry!!
A. Done, high rings only = 1 muscle up + 9 dips.
B. 250/265/285/265/285/305
C. 2:54, 3:08, 3:07 – UB 1st round, dropped once 2&3
D. Out of time.
A) will send video
B) 165/180/190/180/190 with a spotter for the second rep/- clearly my 1R max is not 225lbs right now.
C)- did class workout today.
C. 1:35; 1:36; 1:45. Legs smashed after second set.
30 pulls on rower each set at 2300 cals/hr. lunges UB.
D. Done with 5kg dB and 22.5kg db
????. Fast!!!!!
That hurt!
You crushed it man! Lunges took my a little longer
Nice work Rob!
Wow – nice ????
That’s crazy. My row was around 1400 cals lol! You’re an animal.
Haha dude. I figured that It’s a sprint.
I have a friend, who weighs 100kg and is 6’+. He’d pull at 3000+ initially on that WOD, and then settle at 2000. So I just thought I’d hold 2000+ for the duration and it would be about 40 seconds.
If I tried that I would possibly get the first set of lunges unbroken (but unlikely) and then my second and third sets would fall appart exponentially! Working on the mental fortitude to put myself through that!
A. Done.
B. Nichole. I’m stripping my squat back down to work on a couple of things and then rebuild again. It just hasn’t been feeling right. Im going to do a 4 week phase of 3×8 @% and add 2.5% each week. Started today at 62.5%.
C. 2.05. 2.02. 2.11
D. Done.
Nice fast sets!
Sounds great Stephen!!