Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Banded Tricep Stretch x 30 seconds each arm
and then …
and then …
Two sets of:
Ring Swings x 5 reps
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep
A.
Every minute, on the minute, for 5 minutes:
Banded Bar Muscle-Up Stomps x 3-5 reps
and then …
Every minute, on the minute, for 3 minutes:
Air Chair Swing Drill x 2-3 reps
and then …
ATHLETES WHO HAVE BAR MUSCLE-UPS:
Every 30 seconds, for 4 minutes, complete:
Bar Muscle-Ups x 1-2 reps
ATHLETES WHO DO NOT HAVE BAR MUSCLE-UPS:
Every 30 seconds, for 4 minutes, complete:
Arch Under Bar Jump To Support
x 1-2 reps
B.
Four sets of:
Single Arm Deadlift x 8 reps per side
Rest as needed
and then …
Two sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed
C.
Three sets of:
Back Rack Box Step-Ups x 8-10 steps per leg
Rest 45 seconds between legs; 2 minutes between sets.
D.
Thirty sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest
*Please note total Calories
Warm up done. A..played around a bit with my swing. Played around with the muscle up too. I took some videos which I will post kater. B. First time doing this. Had “65” on the bar. At the end I saw it was 70! No wonder it was hard to balance with a 10 on one end and a 15 on the other…. Dimmel dl were ok at 147. C. Wasn’t sure how to do these so used a box at 20 inches. Started with just a bar but too easy so went to 65. Still too easy I think.… Read more »
Thursday:
A. No single bar available, so 2x ring MU every 30″
B. 115/125/135/145 then 165 Dimmels
C. 3×8 @ 115 on 24″ – probably should’ve used 20″ for height
D. Only Airdyne available – 410 cal @ 78-80 rpm
A. 1 every 30 sec
D. At home today, used small wheel airdyne (much easier) just over 500 cals–screen is also not great! 80-82 rpm–quite a bit higher than assault bike!
A) 1 MU
B) 115/125/135/145 then 165# Finally figured out I needed the straps
C) 75/80/85# to 24″ box, not sure if I should’ve gone heavier with a lower box
D) 250 cals, tried to hold 70 rpm but it was more like 68, mental battle not to take additional rest like I have been for the longer AB, happy I made it all the way through but dropped off closer to the end
Great work Chris!
A. MUs 1 each 30 sec interval. A bit rusty but no misses.
D. 256.8 held 68 rpm average showed 64
Fantastic Ed!!
Another day, another soul-stealing ass bike workout. 🙂
A. Skipped. Didn’t have time.
B. Single arm 175# (used straps per video). Form solid. 175# for Dimmels as well.
C. 125# to a 20″ box. 24″ was a little tall.
D. 292 cals. Rough. Started off well and was hanging on for dear life at the end.
Well done Mike!!
Hi nichole.
During the training today in the bike , during the 30 sec rest , could i santd up or should i stay in the bike?
Totally up to you – you can stay on our you can walk around!
45-49 5’5″ 160lb
A. Done. BMU I have, but not today. Rig is outside, and it was still wet from the rain, so did swings on the PU bar in the garage.
B. 75 for 1 Arm, 155 for 2×20
C. 115 no rest between legs, but rest between sets.
D. 251 calories. Missed a few intervals, as my 4 year old loaded her bar up and went for a “PR Snatch”…so, priorities turned to getting that on camera =)
Been mostly strength training, so kind of a first day back.
Awww how sweet, I love that!
A. Done.
B. 95 and 115. I like these.
C. Knees still hurting. Went light and lower box.
D. Was not up for this today. Just tried do what I could. I think I ended around 245-250cals.
A. Shoulders not ready for muscle ups today.
B. Worked with the class, 5×8 Bulgarian split squats with 2x24kg kbs, 5×10 GHD
C. Assault Bike 303 cals
A- 2 MU across
B- SA DL a bit wobbly #135
B2-135
C-#95@20” box
D-80 cals
lol Mark! What did you end up doing on the bike?
I obviously read it wrong and only did 10 rounds….not 30 lol
A) Completed 2 – 2 – 2 – 2 – 2 – 2 – x- x. I was chicken winging on the first rep, but the second rep turned out better because of the Air Chair Swing drill. The last two ones I got tired. B1) 4 x 8 110# Each side. Left side sets gave me trouble to stabilize the bar. B2) 2 x 169 # Awesome exercise. C) 3 x 110# Each side. D) I don’t have bike, so I decided to practice double under. I performed 30 sets of 30 seconds of Double under, resting 30 seconds.… Read more »
Awesome to hear about your BMU! Nice job practicing your du but you can always substitute rowing instead.
Thanks Nichole.
A) Limited time, went back and forth between air chair and arched under, 4 reps of each, EMOM 4 min.
B) Single arm deads, never done these, I liked them! 85#/ dimmels and 105#
C) worked up to 85#, short box, gun shy here with my back
D) 248 calories, mental breakdown! Pretty consistent 68 RPM’s but I was crying inside.
How is the back feeling?
It’s not great, but it’s not the worst either. I’ll be seeing Curtis the PT next week. Hopefully he can help me figure some things out.
Oh WONDERFUL – Curtis is AWESOME!
DMA) done
A)2 mu every 30 sec
B1)145#@8reps
B2)195#@20reps
C)105#@8reps each leg
D)426 cal on assault bike
Still pretty sore from MURPH
This is Charity Huffman 35 year old this is posting as my husband no idea why
Ring MU instead of bar
125 pound back rack Single leg step up 18inch box 3×8 ( tried 20)
Average 6 cal
Every 30
Sec for 15
T
Nice work!
A.1- Done
A.2- Done
A.3- 2/2/2/2/2/2/2/2
B – 95 lbs
C- 45/75/95 (20 inch)
D – 307 cal
dyn/mob: Done
A1). done .
A2) 1) 5rps, 2) 3 rps 3) 5rps 4) 5 rps 5) 5ps : worked on doing this skill right.. I am not sure if
I pushed down on the bar. great skill work
A3) 1) 2 singles held onto bar but can quite get that next kip down.
2) 1 rp – failed second
3) 1 rp-failed second
sets 4 -7 1 rep failed the last rep twice . tot: 7 reps
B1) 95 lbs – love this very challenging
B2) S/D/DL: 122
C) 55 lbs
D). 4 sets only -bike broke :0
a. Skip
B 105 all sets
B2. 165 all sets
C. 95 all sets
D. 281 NO Mas please No Mas LOL
lol!!!!
A. Ring muscle up work. My ceiling is too low for BMU
B.1. Done at 75#
B. 2. Done at 40%
C. Hopefully later or tomorrow
D. 285 Cals airdyne
DMA – Complete
A.) Done. MUs felt pretty good.
B.) Single Arm DL: 135#
Sumo Dimmel DL: 200#
C.) All @ 135#. (Back Rack Box Step Ups x 8)
D.) 302Cals @ 72RPM. (AssaultBike x 30 sets 30on/30ff. 10min Pace + 10RPM)
Awesome Phil!!