Dynamic Mobility & Activation
Banded Scarecrow x 2 minutes
and then …
Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Tricep Stretch x 45 seconds per side
and then …
Two sets of:
Banded Lateral Walks x 20 steps each direction
Banded Squats x 10 reps with a 3 second hold at the bottom
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps (no tempo)
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%”
B.
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400 Meters
Burpee Box Jump Overs x 10 reps
Kettle Bell Swings x 30 reps
35-54: 24″/20″; 32/24 kg
55+: 24″/20″, step ups allowed; 24/16 kg
Compare times to July 5th, 2017.
A: 172 and 185.
B: I modified this…I figured there was no way in hell I would get the KB done. SO…runs were: 2.10 / 2.15 / 2.25 / 2.35 / 2.32 / 2.37. I did the burpees and then KB @32KG 10 / 10 / 5 / 0 / 5 / 10. I wanted to fit in a rest as well so I could do the whole six rounds so finished rounds at 3.56 / 4.12 / 4.30 / 4.15 / 4.36 / 4.45
A. 181×3; 191×3
B. 6 rounds of 500 row, 5 burpee box jump over and 15 kB w/35#
A. Squats up to 125#, first day able to do a weighted squat for awhile
B. Assault bike 1:45- which was .5-.6 mile when the screen worked, burpee no box or jump, KB 24kg
3:32/3:28/3:29/3:33–had to share bike so did some of the time running around gym/3:35/3:48– fell apart last 2 sets. Mostly 20/10 for KB swings, and just got slower on the bike!
Hey all! I have been a bit absent from the blog as IÊ»m trying to mend my hip. Just want to let you know IÊ»m still training, but most of my training looks much different than whatÊ»s here on the blog. Thanks to Nichole, IÊ»ve been able to continue to train and maintain my fitness while she writes me modified programming. HereÊ»s what we did today! A. PT exercises. B. Four sets of: Seated banded hamstring curls x 30 reps (Green Band) Rest 45 seconds Db single arm bench press x 6 reps each arm (50# DB) Rest 45 seconds… Read more »
You are welcome and GREAT WORK on those splits!!
Came back in and did the front squats tonight:
115# x 3 sets (74%)
125# x 3 sets (81%)
then practiced my DUs for a bit.
A – 225, 240
B – 3:19, 3:19, 3:40, 3:43, 3:44, 3:49. Didn’t do this last time. Hello Posterior Chain! Did KB first two rounds unbroken. Broke them up last 4 to keep form good as they were taxing on my PC.
Did Cheryl’s program Every 6 min 4 sets
500M Row
5 SHSPU
50 DU
5 RMU
Set 1-3:44
Set 2-4:05
Set 3-4:57
Set4-6:46 (failed on the last MU) had to drop and rest about 45 seconds to get the last one!). Went UB on the first two sets of MUs which was an error, should have broken them up from round one. Always learning!
Good work Ed!
A. Had to pull the plug. Couldn’t get my hips and low back to loosen up. Warmed up through 265 but wasn’t feeling it.
B. 3:18/3:10/3:19/3:24/3:23/3:27.
All KB UB
Good call Keith – smart!! Take today as a good reset and lets see how it feels tomorrow. I may have you skip the squats though.
A. 225/240
B. 3:16/3:20/3:22/3:32/3:49/4:04 vs. 3:29/3:39/4:08/4:30+/4:30+ in July
Wow, huge improvement Perry!
Thanks Nichole!
A. 225# x 3 sets (63% of Lifetime 1RM of 355#)
245# x 3 sets (69%)
Not at the RX percentages. What I have at the moment.
B. Didn’t do last time. Recovering from surgery. Total time for each set included below and run time (in parentheses).
3:53 (1:50)
3:38 (1:46)
3:45 (1:46)
3:58 (1:49)
4:08 (1:57)
4:14 (1:54)
All KB swings Unbroken. Had to do step-overs. Pouring rain up here and didn’t want to risk slipping.
C. Yesterday’s optional session.
Good call – the weather was nasty today!
So Nasty!!!
DMA DONE
A. 175,175,175, 185,185, 185
B. Didn’t do last time. 4:01, 4:03, 4:08, 4:28, 4:14, 4:22 (all runs around 2:00, should have pushed harder, UB KB swings all rounds.
Very consistent Chris – great work!
Mobility completed.
A)180#(3)/190(3)
B)3:04/3:00/3:06/3:02/2:58 completed the last round but it was totally jacked up by a filming crew that was filming a movie in our town today. They were moving equipment during my last run and I ended up waiting for almost 2 minutes during my run so I could get around them. Last time I got 3:07/3:17/3:21/3:18/3:35. While I might have gotten better I do think that the weather played a huge factor in my times. In July it was in the 90’s and the heat index was probably in the 100’s. Today it was 56.
Where do you live Dean?
Our box is in Villa Rica, GA. My wife just told me they were filming an episode of Hap & Lloyd which is a series on Netflix.
DMA complete
A. 3×3 155# (70%), 3×3 165# (75%). Something isn’t right with my lateral quads. But noticed that I’m lifting my big toe up when coming up out of the squat, putting all my weight to the outside of my foot. Bad habit.
B. 3:36/3:31/3:39/3:48/3:52/3:45
Runs 1:50/1:46/1:50/1:54/2:00/1:57
KB swings all UB.
Interesting to note Jean! So your big toe isn’t bracing the floor?
nope… I have a bad habit of transfering weight to the outer part of my foot to drive my knees out when coming out of the squat. Today, I focused on planting that toe down and it took some of the tension off of the area that’s hurting.
So interesting!!!!! Glad that relieved the lateral part of the quad.
No squatting for you on Friday fyi!
I almost feel like all of my toes lift up when I’m squating.
That will be something to focus on. Grip the floor with your full foot on the way down and the way up.
Hmmm interesting Jean…have you looked at your shoe wear pattern as well? Does it indicate more wear on the outside of the foot? My therapist today and I were just discovering today IÊ»m also a bit supinated in both of feet. You might do some reading on Supination of the foot and look at the stretches and exercises they recommend for it. My therapist has me doing some posterior tibia massage and mobilization for mine. Furthermore, since our feet are the foundation of our body, foot problems can throw your whole body out of alignment.
Yep… My chiro gave me some great exercises. Thanks Cheryl. SEE YOU IN A COUPLE WEEKS 🙂
Awesome gal in SF named Kate Galliet who believes same thing on feet and has some interesting foot strength programs. I think her system is called unbreakable. We had a session with her at Nike and I still do some of the exercises she taught us that day. It made a difference!
Looks like you might need to share that knowledge with your partner!!!
I know — it just dawned on me as I read your note.
https://theunbreakablebody.com/
Been away for a while, so ready to rumble again.
A. 75 and 80 kg
B. Don’t have a time to compare, as i didn’t do last time. But did today;
400 meters on assault air runner
10 BBJO
30 KB swings @ 24 kg
1) 4:23 (UB KB),
2) 1 min rest
3) 4:57 (15/15)
4) 1 min rest
5) 5:01 (15/150
6) THAT WAS MY LAST ENERGY
I feel that 400 meter on an air runner takes longer and exhaust you more than 400 meter on a rower.
Great work Rob!!
Squeezed in the Front squats 225/225/225/245/245/245
Hoping to find a gym in the area to get some other work done tonight.
Missed yesterday because of power outage. Back today for shorter session:
DMA: done
A: 170, 180, 180, 195, 195, 195
B: short on time, did four rounds and subbed 400m row (storming outside):
All unbroken ~3:15-3:30
Nice work keeping those swings ub!
Where do you live?
A. 225 and 245. worked on keeping good posture.
B. All rounds were around 2:46 – 2:50 . But subbed the run with Assualt bike.
A)135/135/135/145/145/145
B) had to scale to 3 rounds and 20 KBS @ 35lbs
3:23/3:54/4:34
Cardio sucks today. Had to walk some on the last run and do step overs. Haven’t done a hard metcon in almost 2 weeks. How quickly that goes away.
Smart adult decision!
be happy you got in and got to breathe hard today!
For a little inspiration this morning (I read this somewhere a few months ago). Pretend the voice in your head during WODs is your coach. And now pretend that your coach’s voice is broadcast via a loudspeaker. If everyone could hear it, would you be proud of what your “coach” is saying? This really came into play for me this morning during those 6 sets when after the first set I wanted to say “There’s no way you can do 5 more of these…” Instead, I kept repeating “You got this, Silke!”
I LOVE this!! Thank you so much for sharing!!!!
A. 215,215,215
230,230 for miss 2 shoulder hurt
B. Rowed 400 to cold to run and did 24kg kbs
1. 3:48 ub kbs
2. 3:56 ub kbs
3. 4:02 ub kbs
4. 3:58 ub kbs
5. /3:57 ub kbs
6. Back tighten up passed
Not a stellar day tomorrow is a new day!
Rest up Tom and come back strong on Friday.
Thanks! Was able to hold that pace which I was happy and also being able to do KB UB.
Rest the back!! Really great pace but lets get you in an epsom salt bath tonight and work on opening up your hip flexors. Next week is a de-load week so volume will be less.
Are we doing back squats Friday?
Yes! But just up to 90%!
Nice work.