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.
Three sets of:
Hip Supported Rowing Ring Muscle-Up Drill x 3 reps
and then …
Every 30 seconds, for 2 minutes, complete:
Large Ring Swings x 3 reps
and then …
Every 60 seconds, for 3 minutes, complete:
Peekaboo Swings x 3 reps
and then …
Every minute, on the minute, for 8 minutes:
Muscle-Ups x 2-3 reps
Those who do not have muscle-ups, please complete the following:
Box Jump to Full Support x 2 reps
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
Two sets of:
Assault Bike x 40/30 calories
Double-Unders x 100 reps
Alternating DB Snatch x 30 reps
Rest 3 minutes
35-54: 50/35 lbs
55+: 35/20 lbs
Note:
Use the double-unders as an opportunity to calm your breathing down and stay relaxed. Check out this video to get some tips on how to become more proficient with double-unders.
Please reduce the amount of reps for double-unders if they take you longer then 2 minutes to complete.
D.
Three sets of:
Trap 3 Raises x 8 reps per side @ 2122
Rest 45 seconds
GHD Back Extensions x 10 reps
Rest 45 seconds
If you are participating in the 2018 Granite Games Championship, then please prioritize the qualifier workouts if you are registerd. Event 6 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 5
RX:
Two Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)
Two Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)
Two Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)
Intermediate:
Two Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)
Two Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)
Two Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)
Scaled:
Two Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24”/20″)
Two Rounds:
4 Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24”/20″)
Two Rounds:
2 Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24”/20″
Time Cap: 18 minutes
A) Did 2 MU singles in the minute, my turnover is slow, hoping I can string two together soon
B) 315# felt like a house, missed 335# ( wouldve been a 5# PR)
C) Did GGQ 12min C2B, DB Snatch, BMU, finished 1 round of the 12 BMU/DB Snach
D) Done with 5lb
Did ring MU practice, back squat and part D yesterday.
Still needs a lot more upper body work before my first MU.
Made a back squat PR @117kg. 2kg Pr. My target were 120kg. But It felt I won’t have it. Will try next time.
Part D done. Trap 3 raises with 1kg plate.
Day behind for work picnic
A. Done w/3x MU
B. Up to 345 – 10# Post surgery PR
C. 5:36/5:57
D. Done
(50-54)
Gg: intermediate 134 reps
A good day for me.
RMU…2/2/2/1/2/2/1/2
PR BS at 255. I want 300 one day.
Issues in the metcon as my DU need attention. Only 50 in first round and then 75 in the second.
Accessory stuff done.
Only did the back squats today:
5×110#
3×130#
1×150#
1×170#
1×180#
1×190# (95%)
failed 202#
In hindsight, I should have had another step between the 190 and 202 – that seemed like too big a jump.
Then worked on my MUs. Going to do GGQ #5 tomorrow. Doing #6 on Sunday.
A. Done – MU 3 reps each set unbroken.
B. I stopped at 95% 146 Kg because I was feeling my right leg aductor a little sore from last week Front Rack Walking Lunges.
C. 7:30/7:13
Tomorrow I’m doing OUTWOD Power of Pride comp in West Hollywood with my hubby, just for fun. Our box has 9 teams going and it should be a really good time! Today I had: A. 12 min emom: 3 power clean building B. 90% of A. 8 min emom: Max reps in :45 C. 10 min: Don’t put the kettlebell down. Start with the 26lbs and just do a bunch of different stuff, have fun. Snatch, clean, press, SA swing, lateral swing-snatch-clean-etc, windmills, all different forms of squats, thrusters, lunges. If you feel good rest for 5 min and go… Read more »
DMA Done
A. Done
B. Built to 120kg
C. 5:33 / 5:32
D. Done
C. 6:15, 6:54
Nice work Ed!
Thx Barry!
A. Done – MUX2 each set. No issues with shoulder, which is great.
B. Up to 320# (5# PR). Slowly getting some strength in these pencil legs…
C. 7:00/7:15 – need work on large sets of dubs.
D. Done
Way to be!
Thanks Tom – you too!
A skipped not quite ready for MU work close though
B new PR 355 tried 375 did not got it jumped to much got conned into it LOL
C Rd. 1 jump rope broke Rd 2 6.58
D done
1 full day back was hard but fun
Great PR!
GGQ5 – 10:19 RX (yesterday)
Squat
405
455
505
530
550
570 PR (video on my IG drob_nomad)
Intervals – Dubs are so bad right now.
4:54
5:08
GGQ6 going to kill me.
570? Holy moly!
A. Done. EMOM 8×3
B. 340 (5# PR)
C. 5:36/6:00
A. Done
B. Done. 15# PR no misses
D. Done but no ghd. Did good mornings.
Knew I couldn’t get it all in during my sons nap time. Continuing to prioritize strength when I have to choose. Good day.
A. Just did the swings. Hand ripped.
B. Up to about 90-92%
C. 4:45 and 5:00 DUs unbroken. 2nd bike was just a bit slower.
D. Done
Nice work on UB DU’s!
DMA done except I skipped the Reverse pull warm up- Shoulder issue
A. Skipped -resting left shoulder
B. 100, 117, 135, 153, 162, 171 # Tried 182# but had to drop it. Went back and completed 176#. New PR for me. I have never actually lifted more than 162, but I use 180 as my estimated 1 rm. Happy dance!
C. skipped – again shoulder
D. Completed scaled at 11:01 – all unbroken. Pull ups felt good – happy about that. Now to get my overhead movements back pain free.
Practiced DUs and more shoulder mobility.
59/5’9″/160
Warm-up and mobility – done.
A1. Done
A2. Done
A3. Done – side note: I lost about 20 minutes this morning setting this up. Couldn’t get the straps through the buckle properly!
A4. Done with box jump to full support
B. 155 x 5, 185 x 5, 205 x 3, 230 x 1, 245 x 1, 255 x 1, 275 x 1 (equal pre-surgery PR), 280 x 1 (PR).
C & D. Ran out of time between coaching at 6am and my buckle debacle.
A. Skipped need to do at the end but time issue today
B. 275/295/310/327/340/350PR plus 5!!!!!! I’ll take it.
C. 6:44/6:50
AB sucked after back squat DU came in better 2nd Rd snatches UB
D. 15# for trap felt good
PRRRRRR yeah!
Good job!
A. 3 Muscle up each rd.
B. 3×8 @65%.
C. Done class partner workout.
15min Amrap.
50 Push up
50 DB Box step overs
50 CTB
50 Cal row
50 D-ball GTS
D. Done