Dynamic Mobility, Activation and Warm-Up
Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.
and then …
Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps
A.
Five sets of:
Front Squat x 2 reps @ 70-75%
Rest 2 minutes
55+: Three sets
This should not feel too difficult. Your legs did a lot of work yesterday so lets just get them flushed with some lightish squats.
B.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Then….
Two sets of:
Strict Press x 8 reps @ 75%
Rest 60 seconds
C.
Five rounds for time of:
5 Man-Makers
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Power Clean
Shoulder-to-Overhead
35-54: 50/35 lbs
55+: 35/20 lbs
Note:
Be mindful of how your body feels today after Murph. Scale this workout down to three rounds if your body is really sore and don’t do this for time, just for completion.
Optional Session (Best performed 3-4 hours between sessions)
A.
Three sets of:
DB Z-Press x 10 reps + Arm Over Arm Rope Pull x 50 meters
Rest 2 minutes
and then …
As many rounds and reps as possible in 8 minutes:
1 Sandbag Press + 50′ Sandbag Carry
*The weight is up to you but this should be heavy.
and then …
Every minute, on the minute, for 5 minutes:
Bicep Curls x 5 reps + Rear Delt Raises x 5 reps
Finish with …
200 Meter Sled Sprint
B.
Three sets of:
Supinated Grip Bent Over Row x 8-10 reps
Rest 60 seconds
Banded Lat Pull-Downs
x 8-10 reps
Rest 60 seconds
A) 205/210/215/220/225#
B) 110/115/125/135/140/105#
C) 3 rounds not for time, still sore
Optional: Z press, curls, raises, row, pull downs
A. 135– lightish felt a bit heavyish!
B. 63/68/72/78/83
C. 13:54– mm slow, toes to bar 5/3/2
A. 215 across
B. 115/125/130/140/150, then 125-4/2/1/1/1/1, 3/2/1/1/1/1/1 – these got rough
C. 9:55
Nice work Michael!
Thanks Nichole! I’m going to be switching my active recovery rest days to Wednesdays and Saturdays to better line up with kids functions on the weekends. So I’ll do Weds on Thurs and Sats on Sundays, see any big issues with the sequencing?
No, that works out well!
DMA: done
A: 5x 5 @175
B: 100, 110, 115, 125, 135, 150 (just tried to hit, a PR), 2×8 @ 100
C: 12:40 rx (full squat clean and Thrusters. I was pretty tired, did at 8:30pm… need dinner!)
Full squat clean?! You crazy! 🙂
I only did half the volume of the pull-ups, push-ups and squats in Murph 🙂
A. 235
B. 115, 125, 135, 145, 155 then 2 sets at 125.
Did Hero WOD Rahoi with class. 12 min AMRAP of:
12 Box Jumps (24″)
6 Thrusters 95#
6 Bar Facing Burpees
7+12
Optional: Z-Press, Bicep Curls + Rear Delts, Bent Over Row + Lat Pulldowns.
DMA – Complete
A. FS @ 70%
B. Strict Press – 120/130/140/150/160. 2 Sets @ 75%
C. 6:08. Used 55# DBs. Only 3 rounds….did 3 MMs into the 4th and decided to call it a day. Tried to find a happy medium between working but not over doing it. Lot of volume over the past 3 days. T2Bs were unbroken the first two rounds then 8/2.
A. Done felt light
B. Done. Sets of 8 were a struggle
C. Done 12:35 with 20#. Couldn’t quite do heavier and keep good form
Posted toes to bar in Facebook group
A. 225
B. Up to 140, then 115
C. 11:26 Rx
A. Up through 305
B. Up through 190. 2×8 at 160
C. 8:53. I did a little happy dance when I read the power clean part of man makers and not full clean. Sore from Murph
Great work Keith!!
A) 115#, legs are tired from 7’s yesterday?
B) 75/80/85/90/97 then 8×80#x2 barely got those up
C) Totally lost track of my rounds, I either did 5 or 6. Just trying to move, my triceps and shoulders are smoked. 13:16
Optional
Did a hodgepodge of movements due to time and motivation?Sand bag carries, Emom, then the accessories.
A: 205 lbs/220lbs
B: 110/115/120/125/130 / 115/115
C: 13:37 (db 24kg)
Option session
A: 12/14/16 – pull 80kg
6 rds (ball 120 lbs)
14/16/18kg
Sled 40kg
B: 50/50/60kg
Nice work!
DMA) done
A) 5sets@225
B1)135,145,155,160,165
B2)135&125
C)9:20
Well this a little rough but, definitely felt better! Was pretty sore from MURPH but was able to loosen up!
Great job on those T2B!
A-200lbs, 200lbs, 200bs, 214lbs, 214lbs
B-107lbs, 115lbs, 123lbs, 130lbs, 138lbs, 115lbs
C- Man-maker 50lb and T2B 15:50
Karate Class
Great work today Marcos!
No squatting for a week. My knees are shot. B. Done
C. 5rds 9:33 Rx
Good call – rest up those nice! Well done on Part C!
A-225lbs, 225lbs, 225lbs, 225lbs, 225lbs
B-115lbs, 125lbs, 135lbs, 145lbs, 155lbs, 125lbs
C- Rx 10:47
OPT-Done
Strong work Galdric!
DMA – done
A. 150 – 155 – 160
B1. 80 – 85 – 91 – 97 – 103
B2. 85 – 85
C. Done – completed 5 rounds (UB on all sets of T2B)
Nice job Barry, especially on those T2B! How are you feeling after Murph yesterday?
I wasn’t too sore this morning, maybe a little more tired than usual. The push-ups in the man-makers were a little spicy in the first round, but not bad after that. (I found I was getting a little sore again today as the day went on.) Resting between the rounds yesterday helped. Thanks for checking!
A. 195 across
B. 120/130/140/150/160, then 130 2×8
C. One set of 50’s and one set of 55’s for 2 of us, so I did 3 rounds with 55 and 2 with 50. Not for time – sore and tired from Murph Saturday and Carse/Hansen with a partner yesterday. I felt ok, but just didn’t feel like moving too fast.
DMA Done
A. 75kg
B. % of 70kg
C. @ 20kg DBs 5 rnds not for time
dyn/mob: done -awesome .. I needed it all today! LOL A) FS: 170lbs x 3set ,2sets x 165 lbs -needed to drop it my left knee started to hurt B1) SP. 55 lbs, 65, 70, 75,80 B2) SP. 65 lbs C). scaled to 3 rds : used prescribed weights 5:08 optional A1) 20 lbsx 2 , last set used 25 lbs 45 lbs RP A2) 60 lbs ( not sure what our bags weighs felt heavier but then again Im not recovered from yesterday ) A3) BC: 10 x sets 15 lbsx1 set same for the rear lats raise B)… Read more »
B) 4 sets of 8 seated 1 arm DB presses. 20/20/25/25
C) that was pretty awful. Only used 25lbs and almost died. Made my 18 year old use the 35s ?
16:43 but my 3 boys did this with me so it was good.
Such a fun day!!!!