Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
Gymnastic Skill Work
Option for those who have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Mounting Ring Muscle-Up x 1.1 reps (singles)
*These can be rising or rowing style muscle-ups. Rest 10 seconds between reps. Be very aggressive with the snap pull before the transition.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x max reps
Interval 2 – Rest
Option for those who do not have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 5 reps
Interval 3 – Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Feet on Floor Muscle-Up Transition x 3-5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Dips or Stationary Dips x max reps
Interval 2 – Rest
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%
B.
35-54:
“Diane”
21-15-9
Deadlifts (225/155 lbs)
Handstand Push-Ups
Rest 5 minutes, and then …
“Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats (95/65 lbs)
55+:
“Diane”
21-15-9
Deadlifts (185/135 lbs)
L-Seated DB Press (choose a heavy-ish weight)
Rest 5 minutes, and then …
“Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats (65/45 lbs)
There are a few variations that you can do if you don’t want to do kipping handstand push-ups or experience any pain in your neck with doing kipping handstand push-ups:
Strict Handstand Push-Ups (you may also cut the reps down to 15-12-9)
L-Seated DB Press
Push-Press (95/65 lbs)
Wall Walks (rep scheme: 7-5-3)
Additional Run Session
Ten sets of:
300 Meter Run
Rest 60 seconds
6/6/5 muscle ups
A. 160/165/170/175/180/185×3
Diane – 3:57
Nancy – 14:22
A. 55,57.5,60,62.5kg
B. Diane 5:23 (17s pr)
Nancy 16:05
(done Sat, late post)
DMAWU) done
Gymnastics) done, MUs 5 – 5 – 4
A) power cleans 75kg, 80, 85, 90, 92, 94, 96, 98
B) Diane 5:14 (UB but slow), Nancy skipped
meh
Power cleans 113/123
Nancy only— have not been able to do for years due to knee 18:45. Running is worse, but squats were better than last time
A. 115-135
B. 4:01/17:41
Sub row E2MoM x 24Min 200M
DMA done
A) 45kg and 50kg
B) Diane 11.16 struggled with HSPU today
5 minute rest
Nancy 19.11, felt really tough after Diane but kept going
Sat class with hubby. 🙂
Partner WOD:
35 mins AMRAP
200m run/ 1000m row (alternate rounds)
12 burpee box jumps
24 American KB swings
40 weighted kb sit ups
53# kb
We got 4 +33. Fun times. 🙂
P.S. jealous I missed Diane and Nancy though. 🙂
Gosh, my glutes are hurting today. Glad I actually had time to work on the gymnastics portion today. Liked the speed swings with the toes to ring and muscle up transition with feet on floor. I was a bit confused on the cast swings, I did them but not sure if done correctly (No, no.videos today). I did stationary dips strict. Did them without a band today, not sure if I went low enough on all reps though (7 / 8 / 5 max unbroken reps). A) Power Cleans went OK I think, not too heavy. 75 / 80 /… Read more »
LIMITED TIME TODAY
DMA
NO RMU WORK
A. PC = EMOM 8 @ 225X1
B. DIANE RX = 5:40/ PRIOR PR FROM 2/2019 WAS 7:55…..THANKS COACH!!!!!!!
WILL DO NANCY PLUS RMU WORK LATER
DMA & warm-up done Gymnastics skill work – did version for those who do not have RMUs In third part, got 10 kipping RDs first round, 5 in second round, and 3 in third round A – power cleans 2×80 / 2×85 / 2×90 / 2×95# B – did the 55+ version today Diane w/ 135# and L-seated presses w/ 20# DBs – 5:06 Was able to do all DLs UB, had to break DB presses into manageable chunks Then rested about 10 minutes and did a workout with a group that follows Comptrain as it was similar to Nancy… Read more »
Ugh was sick most of the week. Can’t catch a break.
Did single muscle ups x 3
Power cleans 105-115
Slooow today:
Diane 7:50
Rest 5
Nancy 24:30
Total: 37:22
Proud that I stuck with it. OHS really hurt my right wrist.
A.dnd needed every ounce of energy for the wod
B. 1) 8:14 2) 34:11 total time. basically every movement that destroys me mentally, physically, and emotionally were in these wods. These wods put me deep in the pain cave, and while in this cave i tripped into a deep pain pit. Then a pain boulder covered my exit from the pit
Rested yesterday so still a day behind, but did a blend of today and yesterday’s programming due to logistics–will try to do the rest tomorrow DMA from today done A. rMU drills done, will post videos. Not sure I’m getting any closer to the rowing MU but maybe the last one of the max rep set is close? Trying to kip more but it’s a struggle. B. PC up to 135# C. Yesterday’s metcon but used bike-erg 1800m instead of run, which took me about 3:45. WBs UB but needed a few sec of rest first 1. 6:15 PUs in… Read more »
New here. My garage isn’t tall Enough yet for muscle ups or proper pull ups. Buying. House next year to correct all this. What are subs for all the muscle up work?
How tall is it?
Will be tough to replace those drills but you can do ring-dips and squatted MU transitions.
It’s only 8 feet and I can’t go up cause I don’t own yet. No gym around offers a good open gym that works so my garage is my gym. It’s solid. Air Runner, two bikes a rower. Just high skill stuff I can’t do.
A. Ring Muscle-Ups (first since operation) :
Done and 2 ub every min.
B. Power-Snatches:
65/65/65/65 / 70/70/70/70 (60-67 last week).
C1. 4:28 (with 15-12-9 sHSPUs) and
C2. 18:48 (as a partner-WOD with 750m row and 24 OHS)
DMAW… Done
A: 154 lbs, 154 lbs, 165 lbs 165 lbs, 176lbs, 176lbs, 187lbs, 187lbs….last set was a fail.
B: Done. Scaled to Wall Walks
C. Done only 3 Rounds. 800m on BikeERG, scaled OHS to 65lbs.
No additional work. Today was hard. Never done Diane or Nancy or Handstand work.
Is B2 one round of Nancy or the full 5 rounds?
Five rounds!
Ups, already answered. Did not see that.
Thank you Nichole! Wasn’t sure with the way it was written.
I guess 5…