Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Assault Bike x 3 minutes @ a light pace Into …
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
At the 8:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
And then …
Barbell Warm-Up
Clean Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Front Squat x 3 reps
High Hang Clean x 2 reps
Mid Thigh Clean x 2 reps
Clean x 2 reps
Perform with an empty barbell
A.
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Clean x 2 reps
Sets 1-2: 70%
Sets 3-4: 75%
Every 2 minutes, for 6 minutes, complete:
Mid-Thigh Clean x 1 rep @ 80%
Please use blocks.
B.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 85%
x 10 reps @ 75%
Rest 2 minutes between sets
C.
35-54:
Every 6 minutes, for 24 minutes, complete:
Row x 30 calories
Wall Ball Shots x 20 reps (20/14 lbs to 10′ target)
Power Cleans x 10 reps (135/95 lbs)
55+:
Every 6 minutes, for 24 minutes, complete:
Row x 30 calories
Wall Ball Shots x 20 reps (20/10 lbs to 9′ target)
Power Cleans x 10 reps (95/65 lbs)
Note:
Push to make the wall-ball shots unbroken. Have a positive mindset going into the wall ball shots with no specific rep scheme in mind except to chip away, one rep at a time. Figure out how you like to cycle the power cleans; unbroken, 2 sets with a short rest, fast singles. Be mindful of your transitions and pushing the pace to maintain consistency in all 4 sets.
Redid 18.3. Shaved 2 mins off my tiebreak time. Cleaned up the OHS and DUs. Still no MU, but I’m close. 🙂 Then I had: A. 5×5 back squat rest 3 mins between B1. 12/leg db kb RDL staggered step B2. 10 db kb squat cleans 35# B3. 10 cal bike sprint rest 2 mins between 4 sets A. worked at 180 B. Used 53# kbs for RDLs I have been doing a lot of single arm kb and db work over the past year, and it paid off in spades during the OHS part of 18.3. Only in the… Read more »
A. 110 from blocks
B 130*10
C 3:17/2:53/2:57/3:01
Dead tired from 18.3 yesterday
A. Tall Clean x 2 reps – 65# Mid-Thigh Clean x 2 reps – 115/125# Mid-Thigh Clean x 1 rep – 132# Position felt good. B. Back Squat x 5 reps – 145# x 3 reps – 165# x 1 rep – 175# x 10 reps – 155# Loved it because the back half of the 10 reps were difficult. C. Every 5 minutes, for 20 minutes, complete: Row x 30 calories – 1:55-2:00 Wall Ball Shots x 15 reps 20# – some 6-8s some 2-5s. Day after 18.3. Decided to take out power clean entirely and reduced the WB… Read more »
Solid work on your squats!
Thanks!
A1. Done at 115
A2. 1-2 @175; 3-4 @185
A3. 205# all sets.
B. 5 at 245, 3 at 280, 1 at 300, then 10 at 265.
C. 2:44, 2:51, 2:58, then got booted because gym being used for baseball training. Progressively harder each round; all rounds unbroken.
Re-did 18.3.
Was worth it, 114 rep improvement for 402.
The difference was MUs. I took the time to set the rings at an appropriate height which took less time to do the singles.
Still managing my back but it is improving.
WHAT! Unreal improvement!
Wow, that is a HUGE improvement Debbie!!! That is a huge accomplishment, well done!!
DMA done
A1. 85-95-105
A2. 145-160# x 2 reps
A3. 165-195# x 1 rep (think that’s a PR from hang, for some reason the bar felt light today)
B. Skipped
C. 2:57, 2:56, 3:07, 3:16 (leg drive was sort of gone for final round)
Fantastic Cheryl!
A. HCs up to 185
B. 235/265/285/10×250
C. 3:13/3:18/3:22/3:30
18.3: 452, was hoping to get a bar muscle up. Darn, so close. I’m going to get these, this is ridiculous! Fun work out though.
A) high hang cleans up to 115#
b) back squats 140/160/170/150
All I had energy for. Tomorrow’s a new day!
I will come out and work with you Christine!!!
I’d ❤️ that! Friday’s are hard for me until ski racing ends. It’s getting close to wrapping up but super bummed to keep missing you!?
I will try and come out a different day in the near future!
Redid 18.3 got 79 better 553 . Not great but seeing it took me 16 min. To do 17.5 because of my DU sucked. Moral victory
Thought I was going to repeat this afternoon. Did A. and B. in the morning and decided to NOT repeat. Hard to make that call since I usually repeat all of them. But I think this was a good decision.
C. In the afternoon:
3:36
3:41
3:35
3:31
Rows got a few seconds slower, but tightened up transitions and pushed a little harder.
Re-did 18.3 and improved 60+ reps
681 reps. Quite happy, but hungry for more…
Fantastic improvement Rob!!
A. Done – worked up to 210# from blocks
B. Done at %’s (that set of 10 was rough!)
C. 2:46/2:51/3:01/2:59
DMA-Done
A1-40kg, 50kg, 60kg
A2-80kg, 86kg
A3-92kg
B-130kg, 140kg, 150kg, 135kg. Went for half squat cause my right knee is struggling.
C-OMG I had 0 will power, rounds 1 and 2 were fine, I crunched on rounds 3 and 4…
(2:43, 2:43, 2:56, 3:17)
Will have to go to bed earlier!!
Yes, sleep is so important!
18.3 scaled. 13:55
Really happy with this. I know it’s scaled. But my goal was to finish under time cap. I have no muscle ups so I went for the scaled. Lost count and did lots of extra single unders but I didn’t have anyone to count and once I got winded my counting wasn’t the best haha.
GREAT JOB THERESA!!!
DMA – done
A1. barbell only
A2. 130 – 130 – 140 – 140
A3. 150 – 150 – 150
B. 180(5) – 205(3) – 217(1) – 185(10)
C. 1. 3:46 (row 2:00) 2. 3:54 (2:08) 3. 4:04 (2:10) 4. 4:27 (2:25)
Unbroken on the WBS and P. Cleans for all 4 rounds. Row time was dropping off with each round. First couple were ok. Still fatigued from Saturday I suspect.
FUN!
I redid 18.3. Went from 226 reps to 271. I was stoked to actually link my ring muscle ups starting off with two 3’s. Then two 2’s. Then a single. Then i had lost swing confidence – so went for a strict single! Not one fail. I am motivated by all the huge scores I read about on this board. And have been particularly happy to the cues from Travis E. They simply make sense to me and my (kipping) ring muscle up now exists! Next step is sets of four!
Major improvement Ian, congratulations on owning those muscle-ups!
Good job Ian!
18.3 today.
580 reps. Pretty happy that with the limited amount of conditioning I’ve done this year.
A & B later today.
Nice work! Great to see you posting on here btw!
Cheers Rob. Your putting up fantastic scores.
Thanks! I’m somewhat surprised after being injured. I had no goals or expectations this year, other than to enjoy the Open. Hated it last year. However, there’s still a way to go yet.
Keep doing what your doing. It’s definitely working!
I’m doing Invictus Masters haha!
Haha. Walked right into that one!!
Great job!
Thanks Christine.