Dynamic Mobility & Activation
Shoulder Mash x 2 minutes per side
and then . . .
Band-Assisted Scarecrow x 2 minutes
and then . . .
Band-Assisted Perfect Stretch x 60 seconds per side
A.
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-boo swings x 5-6 reps
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Muscle Up x 1-2 reps
*Make this rep perfect
60+ Women:
Every minute, on the minute, for 7 minutes:
Ring Dips x 2-3 reps
B.
Five sets of:
Front Squat x 6 reps @ 70%
Rest 2-3 minutes
C.
21-15-9
Thrusters
Burpees over the Barbell
35-54: 115/75 lbs
55+: 95/65 lbs
D.
Three sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X2
Rest 2 minutes
Front Leaning Rest on Rings x 60 seconds
Rest 2 minutes
Optional Session (Best performed 3-4 hours between sessions)
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds
Dma – done
A. M-U work – Done
B. Front squat – 215×6 x 5 sets
C. 5:45 that hurt. 16,5/21 5,5,5/15 5,4/9.
dyn/Mob. done
A). not a good muscle up day, struggled did singles 6 successful, 10 misses 🙁
B) FS: 165 lbs, after fourth set failed the last rep. so just to get the load work in I racked it for
5th di 5+1
C) 7;37 had to slow down the burpees because of injury to hamstring but this was a tough
challenge regardless 🙂
couldn’t do optional 🙁
A. 1-3 MU per round
C. 21-15-9 7:42 @ 95lbs
A. Done 2 muscle up every minute
B. 165
C. 95/6:35
D.8 @198/ 8@242/ 6@286
DMA
A. Done. 2 reps for one set. Then singles.
B. Done @150
C. Rx. 11:11. Thrusters in 10/6/5; 5/5/5; and 5/4. Based on my time I probably should have scaled the weight. Was not able to move fast.
D. Barbell hip thrust @225
Row done
Session 1 4 sets of: 1′ overhead DB hold/side @30lbs rest 1′ 1′ ring plank, rest 1 min 12 alternating front rack DB step ups @30lbs, rest 1′ Session 2 A. Not my greatest muscle up day. Again, did not go for the sure thing false grip muscle up and practiced jumping into both false grip and neutral grip. Inconsistent, but I try to look at the bright side, I generally get a few neutral grip ones every time – the progress is slow but I will persist! B. 58kg for all sets C. 7:24 thrusters are not my friend… Read more »
A: 3×5 swings 3×5 pops
7 EMOM x2
Lading high then the past. Awesome feeling
B: 5×6@185
C: 6:45
No more time
Sling shot drills w client. Stretching
M&A done
A. Working on leading with hips. I can tell when I’m doing it correctly now.
B. Done at 225.
C. Skipped in lieu of doing a hero wod with one of my classes today.
9/11 hero wod
2001 meter run
11 box jumps at 30″
11 thrusters at 115lbs
11 c2b
11 power cleans at 170
11 hspu
11 kbs at 70lbs
11 t2b
11 deads at 170lbs
11 push Jerks at 115
2001 meter row
Time: 22:04
Hello everyone. First day back on the program.
Mobility Done
A. 1 mu emom
B. 135- 185-195-195-195 195
C. 7:11 RX
D. Done
DMA Done
A. 2 on EMOM, no misses
B. 165#
C. 9:36 was talking myself out of this one the whole time, really really do not like thrusters, especially @ 115#..called it a day….
DMA done
A 1 and 2: done A3: successful with 2 MU each minute until last then only 1
B: 165#
C: 9:55 (ouch!, this one was uncomfortable)
D: skipped
Mobility completed
A1)Completed
A2)Completed
A3)Completed x2 per minute
B)170#(5)
C)8:52 RX. It hurt doing it and it is going to hurt later. I know we have done this one several times. I can not find my previous times but today felt the best of all the times I have done it.
D)Completed. Did the hip thrusts with a black band x20.
Mobility – done
A. Skipped – had hope to do at end but ran out of time
B. Front Squats – all sets at 145lb.
C. 7:11 UB – used 75lb. rather than 95lb.
D. Done – usied 95lb. on hip thrusters
Session 2: did a 5000m row test instead. First time ever. 18:23. Completely sandbagged the first 2000m. At least I know how it feels now.
Skipped MU work to rest shoulder
B. Front squats 5 sets x6 at 120kg 270lbs
C. 5:01 – damn sluggish legs today. Calves are in bits after all those DU yesterday! first round UB, then broke 8/7 for 15 and 5/4 for 9’s. Would normally try UB.
D. at 100kg
Crushed it!!!