Dynamic Mobility, Activation and Warm-Up
x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Leg Reach x 5 reps
and then …
C2B PVC Bender x 30 reps
A.
Two-Three sets of:
Kipping Half Pull-Ups x 8 reps
OR
Two-Three sets of:
Baby Butterfly Pull-Up x 6-8 reps
and then …
Every minute, on the minute, for 5 minutes:
Kipping OR Butterfly Pull-Ups x 6 reps (work on perfect mechanics)
Note:
Use this as an opportunity to practice the skill of either kipping or butterfly pull-ups. Reduce the reps if you feel your mechanics breaking apart. I am looking for quality over quantity with this session.
and then …
Every minute, on the minute, for 6 minutes:
35-54: Ring Dips x 5 reps @ 2111 (adhere to the tempo)
55+ Males: Ring Dips x 3-4 reps @ 2111
55+ Females: Ring Dip x 1 rep @ 2111 + Stationary Dips x 3 reps @ 2111
B.
Deadlift
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 85%
Sets 5-7 – 1 rep @ 90%
Rest 2-3 minutes between sets
C.
Three sets of:
Weighted/Assisted Lunges x 8 reps per leg @ 2011
Rest 90 seconds
D.
Ten sets of:
Assault Bike 90 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM
A. Done kipping pull ups and bar dips with feet on a box
B. Deadlift 91/97.5/105/110/120kg felt good
C. Done with 30kg barbell regular lunges
D. 159cal @around 58-60rpm, 5 rpm and 24cal more than last week, thinking I can push a little bit harder nex time.
All workout done in 90mins, including warm up.
A. Done butterfly
B. 330/350/375/400/420/420/420
C. 26 then 35 kB oh
D. 231 cal, No pedaling on rest breaks
I am a little late to the party and will pay tomorrow. I stray I Pay
A. Done practiced the motion on a box and did some small one
B. 280 300 320 340 360 360 360 got real heavy went off 400 1rm even though 370 is the most I have done.
C. Done
D. Fell of the bike exausteD then forgot to look damn it was at 198 when I finished round 9 I think it was 222 LOL
A) Done Butterfly
B) 285/305/325/345/365#
C) 45/45/50# DBs
D) 200 cals, tried to hold 65, came down to 63 then eventually 60, took some extra rest halfway. Thought I was getting better at the bike, conditioning has been off this week for some reason
A. Done with 6x Butterfly and ring dips @ tempo
B. 295/315/335/355/375 – 90% was rough today. Haven’t tested 1RM DL since the 2016 qualifier, so the lifetime PR of 415 is probably a bit off right now and obviously need to work on DLs
C. Done w/50# DBs
D. 312 cals @ 76-71 rpm, ouch.
B/w DLs and assault bike, I really hate/love/more hate Wednesdays right now…
(50-54)
warm up & mobility: done
A. baby butterfly pull-ups: done
ring dips: done
B. 165#, 177#, 188#, 200#, 212#
C. used 26# vest with 35# DB’s (I don’t have the right bar for this)
D. doing tomorrow
Great substitution!
A. Kipping and Butterfly Done.
B. 289/320/341/362/384
C. Skipped
D. I will perform tomorrow! I don’t have a bike, I will use the rower. Afterwards I will attend the Karate Class.
Have fun at karate and get some good rest!
Limited time today. Played golf with clients and got off the course late.
A. Skipped. Will do Friday or over weekend.
B. 295, 315, 335, 355, 375, 375, 375
C. 50# DBs again (same as last week)
D. 226 cals. Fought to stay at 63-65 by end of each round.
Hope you had a great golf game!
A. 5 sets: Not for time:60 pill hold:60 banded flr10 strict ttr B. 5 sets: Every 4 min3 Fs heavy6 cal bike9 ghd situps C. 4 rounds:25 du25 cal row25 cal ski50 box step ups unweighted Awesome day!!!! A. done. 🙂 used thin red band for bflr.Pill holds getting easier, less difficulty breathing. :)B. Loved this!! Worked at 150#. Each set took about1:08 or 9. Tried to sprint each set.C. Time: 29:19. This was awesome. 🙂 All movementunbroken every round. 🙂 I forgot how hard bsu canget when you add in volume!! Stretched afterwards, some hs play, now readyfor a… Read more »
DMA – done A – done – practiced butterfly pull-ups B – deadlifts – done below percentages. My 1RM from 2 years ago is 237#, but I haven’t really been doing any heavy deadlifting since I was diagnosed with a bulging disk at L4-L5 about 1.5 years ago. And especially not lately with the added sciatica. But today, I felt good (my back has felt strangely good since I did the DLs as part of Linda last Saturday!) Based today’s effort on a 1RM of 220#: 5@155# 5@165# 3@175# 2@187# 3×1@200# C – weighted assisted lunges – 90/100/110# D –… Read more »
Glad the back and sciatica are feeling good today!
A. Done.
B. 320/345/365/395/415/415/415
C. class WOD, will hit the AB tomorrow
D. Peg board practice!
Fun practice with the peg board!
A. Complete. Used my new Victory Grips today. New design… no finger holes really nice for in WOD. Just flip back when your not using. See photos
B. 325-410
C. Done with two 53# KB
D. 248.4 cals. Mid 60’s RPM.
Awesome Keith!
A) completed
B) skipped, back is better but not ready for heavy, so decided to give it another day
C) Did Bulgarian split squats at 2111 with 35# KB’s for 8/8, 3 sets
D) 185 cal, I’m feeling much more confident on that bike thanks to these mental AB challenges every week. If that thing can’t make you fitter, I don’t know what else is possible! Phew!?
Yay, happy to hear you are feeling better on the AB and super happy you sub’d BSS to give your back a little more rest!
DMA – Complete
A. Baby Butterfly Pullups and Butterfly for 5min EMOM.
No problem on the dips.
B. 350/375/400/425/450 all reps completed for each set. (DL)
C. 55# DBs (Lunges x 8/leg @ 2011)
D. 238cals – 22/25/24/24/24/24/23/23/25/24 (10sets Bike for 90secs @ 65-67RPM.
Was happy with the consistency in each set. Was tough but not as bad as I anticipated.
Nice work Phil!
DMA) done
A) done
Worked on both half Kipping g and baby butterfly technique
Kipping pull ups for EMOM
Ring dips went good
B)315@5reps
340@5reps
360@3reps
385@2reps
385@1/ 3sets
* should have been @ 405?for last three sets and just wasn’t feeling it!
C)155( big improvement)
Did 115 last week because I’m timid with lunges because of my knee. Wanted to see how much it could take with no pain.
D)313 cal 72-75 rpm average
DMA done
A. Butterfly
B. % of 150kg
C. Alt rear lunges @ 50/55/60kg
D. On rower @ 1:52/500 pace
Hi..I’m new to this. Please help me to understand what does mean @2001 on c:
2 sec descent,
0 sec rest in bottom position,
1 sec for standing up and
1 sec pause in top position.
Thanks Markus
Hey Marcos – I sent you an email as well with instructions on how to read tempo training!
I got it. Thanks.
A. Later
B. Done
C. Later
D. Done 212 calories
Left the stuff for later that I can do once my son is up. Worked on the toes to bar and posted a video in Facebook group.
Awesome!!
Butterflys done and felt good
Dips slow eccentric felt good
DL- 225/245/265/285/315/315/315 “have not tested max in a while went off feel”
Assualt Bike- kept around 60 RPM “also, did not do this test yet”
A. Baby butterfly 3×6
Ring dips 6×5
B. Do went pretty good today. Tested Hook Grip and unbelted every set and rep except for last rep of 90 belted. 305. 325, 350, 375 , 395
C. 165 acrossed all sets and reps
D. Kept 20 Cal’s per interval. For total 200 cals