OFF-SEASON
A.
One set of:
Shoulder Opener x 30 seconds
Front Rack Partner Assisted Stretch x 3 contract/release per side
Deep Squat Progression x 6-8 reps
Band Assisted Hip Flexor Stretch x 45 seconds per side
and then . . .
Two sets of:
Band Assisted Lateral Walks
x 10 each direction
Band Assisted Monster Walks x 10 forward/backward
B.
Every 3 minutes, for 15 mintues, complete:
Front Squat with a Pause x 5-6 reps @ 3211
C.
As many rounds and reps as possible in 12 minutes:
Chest-to-Bar Pull-Up x 12 reps
Deadlift x 8 reps
Handstand Push-Ups x 12 reps
Deadlift x 8 reps
35-39: 245/165 lbs
40-49: 225/155 lbs
50-54:
185/125 lbs
60+:
As many rounds and reps as possible in 12 minutes:
Pull-Up x 12 reps
155/115 lbs Deadlift x 8 reps
95/65 lbs Push Presses x 12 reps
155/115 lb Deadlift x 8 reps
GAMES PREP
SESSION ONE
A.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep
B.
Five rounds for time of:
6 Bar Muscle-Ups
9 Strict Handstand Push-Ups
50-54:
Five rounds for time of:
6 Bar Muscle-Ups
9 Strict Handstand Push-Ups to 2″ riser
55-59:
Five rounds for time of:
6 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 2″ riser
60+:
Five rounds for time of:
6 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4″ riser
C.
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
One set of:
Sandbag Carry x 300 meters
(80-120lb.)”
SESSION TWO
A.
40-54:
For time:
Squat Snatch x 30 reps @ 75% of 1-RM
55+:
For time:
Squat Snatch x 20 reps @ 75% of 1-RM
B.
Five rounds of:
2 Minutes of Forward Sled Drag
immediately followed by…
60 Seconds of Reverse Sled Drag
Loading on the sled:
40-49: 180/135 lbs
50-59: 155/115 lbs
60+: 135/95 lbs
C.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 meter row
2 Rope Climbs
20 GHD Sit-Ups
55+:
1 Rope Climb
15 GHD Sit-Ups
Off-Season
A. Done.
B. Worked up to 155 in 4 sets. Stopped as the tempo was stressing lower back to much.
C. 161 First round was done in 1:53, crapped out after that.
Followed up with a variety of Strong Man stuff with the class.
The strongman work will help strengthen your midline to support the front squat load and temp!
Mobility
Felt really good today~Yay!
94 reps
I liked this one
Nice Cheryl!
Off-Season
A. DMA done.
Started w/Bench Press 135/155/175/195/225/235.
B. No squat rack. So cleaned into FS position. 95/115/135/135/135#.
C. GG#3 100 reps. 185# DL’s felt heavy and HSPU’s were terrible.
Games Prep (modified and skipped some things because just had cortisone shot in knee and need to let it settle in for a few days): 1A. Subbed with 13 min EMOM ring muscle ups x 2-3 reps. 2/2/2/2/2/2/2/2/2/3/3/3/3=30 total. These felt much better today than Wednesday. Seeing a new MT and he did a lot of tortuous work on the shoulders the other day. 1B. 6:02 (UB on Bar MU, started to break up strict hspu on 3rd Rd) 1C. Incline raises with 5# DBs, Curls with 10# DBs, Tricep Ext with 8# DBs, Rows with 45# DB. Skipped SB… Read more »
Nice Cheryl! Good work on all your MU! Keep me updated with the knee
session 1
A. I did not read the fine print and ended up thinking I was working towards heaviest dead stop front squat- I got 295
https://www.youtube.com/watch?v=u7mgVQd-Sgo&feature=em-upload_owner
B. did 5 RFT of 6 -30″ inch box jumps/20 DUs/9 SHSPU- 4:23
C. skipped
Session 2
A. I did 20 reps at 165 – tried to focus on good technique 5:30
B I did three rounds of 185 sled- 2 min pull and 1 min backwards
C. Did 12 min AMRAP 200m run/25 DUs/20 GHD 5 rounds + 25 yards
Nice Al, strong dead stop FS!!!
A. Up to 275, missed 285 twice
B. 9:57 subbed 25# weight pullups, had to go to kipping HSPU 2nd rnd.
C. 2sets incline raises, 2 sets curls, 300 sandbag carry.
Sesh 2 right after
A. 7:09 30 Snatches. Missed 7 in the beginning! Ugh…Then got better and only missed one towards end.
B. 5 sets sled drag. Calves on fire!!
C. 3 rounds plus 150 meters rowing.
A. worked up to 180
B. 5:57
C. done with 5# db’s
PM
A. 125×30-6:15
B. planning to do this on Sunday at field
C. 4 rds +215m
Great work Karen!!
A. Done
B. 155/175/195/205×6 & 210 x5
C. 124-
AM – aerobic threshold workout – Totaled 4 Miles
Off-season
A. Mob Done
B. 225×6 all sets. Felt good to settle in at bottom and feel position.
C. 121 reps. Slow on HSPU but they are improving.
Post – Rev Hyper and Iron Scap.
Off season
M and a done
B did hatch squat program
Bs at 80×8,90×8,105×5,110×4
Fs at 60,70,×5, 85×3
Wod had to sub ctb for ring muscle ups x 6, thought this was bout right.
Got 3roundsplus 1 muscle up.
Shouldnt have done deads yesterday after not training for 5 days, think this didnt help my squatting today. Felt bit heavy than normal. Im sure since i subbed ctb with mu , we will have mu tomoro. Haha
Great substitution Quinn! I am sure the deadlifts effected your training today!
A. 135,145,155,165,175,185,185,175,165165 155,155
B. 5:17 w kpu to 1 abmat
C done minus sloth press and sandbag carry
Skipped sesh 2 today feeling like I need to recover better. But ended with my first ever Bar MU! PR!
LITSA!! That is awesome, major congratulations!!!!!
I’m not trying to complain, but I was rushed today. Spencer and I did a ninja warrior course the other night, which didn’t help with pull-ups today… and a ropes/treetop course – it’s a fulltime training program to keep a 5 year old busy in summer. LOL A) Done: those shoulder openers really tax and frighten me. I have pretty horrible thoracic mobility, extension that I’ve been working on for what seems like forever. B) I did this about 7-8 hours after doing C – mainly because I had a busy day – went pretty light 185-205 full 3 second… Read more »
Yes, take today off as a rest day! Great work on the qualifier workout and don’t let those mobility drills frighten you. They are designed to benefit you!! 🙂
A. Done
B, 135,135, 135, 145, 145
C. 115 reps
Nichole what is the best way to become more efficient with the chest to bar? Just practice or do couplets with short time domain? Don’t get me wrong am happy and can see great improvement but want to be better!
Can you post a video of yourself doing them to the FB group?
I would add in some additional work for them. Keep the volume low, under 30 reps. Go 3 sets of 8-10 reps keeping good, efficient rhythm and add these into your warm ups on Monday, Wed and Fri/Sat!
Ok will do and I will also post the TTB video so you can analyze as well. Thanks
Tempo FS 135,155,175,175,175 ALL 5’s very hard after the WOD!
Have to come out strong on Monday for the gg4.
Gg3: 142 reps 3rds + 2hspu
Came out with butterfly CTB felt good but 2nd Rd only Kipping. Oh well getting better 1 day at a time
Off Season
A. Mob Done
B. FS
135/175/200/220/242
(All 5’s except 4 on 242)
C. 201
***Happy. Feel like I just couldn’t jump into that dark place today but will let it go with a one-and-done. 🙂
All HSPU UB
3 Rounds of CTB UB. 2 Rounds 6/6
Both sets during first 4 rounds of DL UB. Last round both sets were 4/4.
Have a great weekend!
Nice work Mike!
A. Done
B. 85/105/125/145/165
C. 163 stringing ctb better but pooping out in the end hspu felt great
A. DOne
B. 135# all five sets
C. 146 reps, I can’t link my C2B yet, and did HSPU in sets of 6 & 4’s.
Lets keep working on linking those bad boys!
Front Squat up to 225 75% ish
GG3 242 reps made some mistakes that probably cost me a full round.
1st time pushing HSPU after injury. 4 out 6 sets UB .
I came out too fast but that’s ok its progress
You got me by 100 reps! Ouch thanks for the push Pete Mongeau
Finished my first Rd right at 2min but after that everything fell apart.
if you fell apart and got 6, then I feel like the fatty I am; got 6 and a few, but it was a very, very dark day… nice work my man!
Thanks man, we should try and get together for a workout. I took a couple real deep breaths on this one. I don’t think our scores will be good enough unfortunately but it’s a victory for me with the HSPU those scare me after last year’s injury
For sure.
You can see first hand how ugly I move. LOL
I agree about scores. I move up a lot after workout two, you too, but I think I’ll be swinging low again after this one.
GG4 ain’t going to be fun either.
and good work – neck injuries are for real.
242!!! Holy smokers! Nice job Pete!
Thanks, I don’t think it will hold up but I did it pain free. Seemed like I was constantly doing deadlifts lol
Dang Pete nice work! Hollow rocks are paying off bud! Strong core =strong HSPU! Way to go! Super pumped for you.
I never thought of that, been pushing so hard on the rings. I will say that my butterfly is feeling super tight as well! See ya soon