Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Row 300 meters @ an easy pace
Into …
x 45 seconds per side
Psoas Pulse x 45 seconds per side
At the 7:00 mark, complete:
Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side
At the 12:00 mark, complete:
Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
A.
Every 2 minutes, for 12 minutes, complete:
Tempo Front Squat x 1 rep @ 3211
Build up to a heavy adhering to the tempo.
B.
Two sets, for time, of:
Run 800 Meters
Double-Unders x 50 reps
Russian KB Swings x 30 reps
Double-Unders x 50 reps
Run 400 Meters
Rest 4 minutes
35-54: 32/24 kg
55+: 40 Double-Unders; 32/16 kg
Note:
The goal is to complete the double-unders unbroken. Try to maintain the same time in both sets.
C.
Three sets of:
Seated Banded Hamstring Curls x 20 reps (fast)
Rest 45 seconds
L-Sit Taps x 40 seconds (10 reps per leg x 2 sets)
Rest 45 seconds
Single Leg Hip Bridges x 8-10 reps per leg
Rest 45 seconds
ok here goes first post – I have to get brave and share what I do right!
I had to scale. I don’t have dubs for more than 3…..yet so instead of 50 I did 1min practice instead each time it came up. I used a treadmill today as paths blocked by roadworks. And I used 16kg KB instead of 24.
A. 40kg/42.5/45/45/45/45 my squats are weak considering my sport is rowing. These numbers need to grow!
B. Scaled to meet me where I’m at.
9:29
9:38
C. All good.
Welcome Rachel and thank you so much for posting! It totally builds the morale of the community and we love to see how everyone is doing!
GREAT sub for the double-unders and awesome work on staying consistent with the conditioning!
Thanks Nichole
Dropped a 50# dumbbell on my left big toe during 18.2 practice. Thought it was just a silly accident until it turned purple the next day. Rested in it for a couple days and at least it’s not now. Haha. Mixed and matched the two days I missed. Two sets of: Side Plank Hold/Inchworm Walk + Press-Up/KB Windmills/KB Swings – Done. A. Rocking Box Bridges x 5 reps – Done. Nose to Wall Handstand Hold x 60 seconds – Done. Two sets of: Strict Handstand Push-Ups x 4 reps Rest 60 seconds Kipping Handstand Push-Ups x 6 reps (small to… Read more »
As long as your hspu still meet the movement standard, it would be considered a rep! Glad the big toe is doing better!
Got it. Thanks!
34 degrees in St. Louis tonight. Hell, I ran outside anyway…. A. 215, 225, 235, 245, 255, 265 (91%). Felt great. Been loving all the squatting lately. B. 7:40 and 7:42. Both 800 runs were around 3:30. Lungs a little cold. Tripped once each round on DUs. Filmed DUs afterward in slow motion. Noticed I’m turning my right hand on the second rotation each time and it skews the arc of my rope and trips occasionally on my right shoe. I’ve never missed a DU on my left foot – ever. Always the right. Tonight I finally took the time… Read more »
Great notes Mike! So funny because I just shared with someone yesterday how I am always surprised how well I do running in the cold! Glad you were able to get outside and run, despite the 34 degree temp!
Oh interesting about your foot – you’ll have to share your findings with us!
B. 9:16 & 9:57
Hot Sunny day in Kona, Hawaii running 800/400 slow for me. DU went ok, only one set UB the others 1 miss in each set. KB all UB.
B. 7:39 and 7:36
3.55 mile warmup run, 7:53 pace. Treadmill. Watching my alma mater play (and win!) college hoops
A. Tempo felt awful today. So, worked up to 225#. Then every 2:00 for 12:00. 3 Front Squats at 225# and 10 GHDs.
B. Done on Woodway. Game changer.
All DUs UB in both sets. KBS UB in first set. 22/8 second set.
10:54 / 10:11
Fun Brian!! I haven’t been watching college but have been watching the Blazers! Go RIP City!
Ohhh a Woodway … that IS game changer!
A. 225/245/265/275/285/300
B. 8:36/9:16
Subbed 1000/500m row due to the 137” of snow we are getting here in upstate NY ?
Tripped twice on my first set of du’s and did the rest ub. Wimped out for some reason and broke the second set of swings 20/10.
Stay safe in that storm!
DMA done
A. Skipped
B. 7:16, 7:19 unbroken. It was a hot one today in Kona! ?
C. Done
You probably got a nice tan though!
Nice job on staying so consistent.
DMA) done
A)warmed up to 225# and did my six sets there soon could keep tempo. Was great with 3&2 but was slow coming out of the hole
B) it was 37 degrees here today but I really needed to run so I sucked up!
7:24-7:41 had one trip on the second round of dubs the rest was unbroken
First 800 was 3:20 second was about 3:27 not for sure the 400’s but the second was slower than the first lol
Nice work getting out and running! I am always surprised but I generally run better when it is in the 30’s and 40’s – I know, crazy!
Lol yeah I was definitely surprised on well I did with the temp and the lack of running lately
Did class wod in am DL x5 to heavy 325
12 amrap 30 front squat 135 / 30 boxjump at 24″ / 30 pull ups . 2 rounds plus 19
A. Skip
B. Row 1000/500 Rx rest 8:32/9:26
C. Done
DMA – done
A. up to 170 lb. Felt pretty good.
B. Subbed 40 cal and 20 cal on the Assault bike for the running. Miss the opportunity to run outside with the Pohaku training partners. 8:00 and 7:46 Second set of DU’s were not that great today.
C. done
We missed you too! It was hot and no breeze today!
Forgot to post yesterday. Was still feeling pretty wiped in legs and low back from Monday’s redo. But snatches felt good. Metcon was tough. I think it was around 5:40.
Today-
A. Up to 145
B. 7:40 and 7:25. UB on DUs and KBs.
C. Done
Low back feeling better today?
Yes. Much better thanks
A. Done. Felt good. Feeling so much stronger
B. I will do later or tomorrow
C. Done
2 year old not feeling great and kept needing me during nap time. Didn’t want to get one third into conditioning and have to quit. I’d rather make it up tomorrow.
Good call, hope your 2 year old feels better soon!
All done about threw my jump rope through the mirrow. Longer 1 will.be here Friday strung 20 together 1 time but that’s a far cry from normal. So Frustrated right now. Have never been great at them but 30-40 consistently was normal now 20 in a row is rare. all in my head I’m sure. Thanks for the advise the other day.
Front squat felt good
175 195 215 235 255 275
Feel your pain. My left forearm been bothering me so I kept bringing my hands back keep tripping.
I am sure everyone has felt the pain LOL
Glad your front squats felt good at least! Looking forward to seeing how the longer rope feels for you!
I will get over the doubles just venting at the moment. everyone has their thing right now mine is the DU. They always seem to show up when needed did not have them last year at this time and 17.5 did 7 of the 10 unbroken and the other 3 I did with 1 break. Looking forward to trying longer rope.
A. 185/205/225/235/245/255
B. 8:41/8:44
I had been traveling the past two days and had done a bunch of running, DU, push ups and air squats already this week. Decided to mesh together a little bit of Monday and Tuesday together for my training today.
Mobility completed
From Monday
Jerk
A1)75#/95(2)
A2)157.5#(10)
A3)167.5#(5)
Back Squat
B)202.5#/232.5/247.5/207.5
From Tuesday
Conditioning
C)Kept the reps at 21-15-9 but @ 95#
4:34 OHS UB and C2B 21/12-3/6-3
Great work on your c2b!
Thanks Nichole! The couple of days earlier this week with lighter training felt good and my body and more importantly my hands felt good today.
B. 7.53/ 7.46 ( did row 1000/500 m)
A. 185/205/225/235/245/250 good control at bottom no dip
B. 9:52/9:58 snowed last night rowed 1000/500
C. Done
Are you effected by the storm on the east coast?
No but we did get snow and light snow still. We are central PA.
40-44.
Feels good (tough as well) to be back training this way again. Took 9months off to sort my body out.
A. Worked up to 115kg.
B. First time running in a very long time.
7.00
7.20
C. Done.
Welcome back Stephen!!
Thanks Nichole.
A. Get strong this morning. Up to 145kg and stopped
B. Later
Additional:
3 rounds, each for time:
15 burpees
20 dB snatch
30 oh walking lunge 20kg barbell
3 mins rest.
(2:15;2:06;2:07).