Dynamic Mobility, Activation and Warm-Up
Two sets of:
Wall Bridge x 30 seconds
Lat and Hip Flexor Combo Stretch x 30 seconds per side
and then …
Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch
x 30 seconds per side
and then …
Three sets of:
Static Ring Holds x 15 seconds
Rest as needed
A.
Take 15 minutes to build to a heavy Power Jerk.
B.
Three sets of:
Good Mornings x 5-6 reps @ 3011
Rest 90 seconds
C.
35-54:
“Barbara”
Five rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes
55+:
“Barbara”
Five rounds for time:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
Rest 3 minutes
Optional Gymnastics Session
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips x 8 reps @ 11X0
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Ring Muscle-Up x 1-3 reps
55+:
False Grip Strict Pull Up to Sternum x 2-4 reps
A worked up to 165 had more left.
B done
C 30.30 forgot to use 3 min rest between sets could of made a difference LOL
My knee has been bugging me since the weekend–no reason really so have not been able to squat much. Modified Barbara: subbed 10 cal assault bike instead of squats (about 45-50sec) Times: 3:58/4:02/4:12/4:21/4:40. Push ups got a lot slower with more breaks
Lets just keep monitoring it and don’t add any squats until 3-4 days after you’ve experienced no pain.
A.
Three sets of:
Tall Snatch x 3 reps – bar/bar/55#
B.
75/75/95/115/126/ and then missed all 135/135/135#
Uploading videos for comments. Happy with effort. Get them next time.
C.
“Isabel”
For time:
30 Snatches – 3:39 – :50/2:08/3:39 in 10s – I picked 85# so that I could do some barbell cycling. 5/5/3/1/1/2/2/1 then 10 more singles. Last 4 were ugly form but still able to breathe and clean up right after. Did I do this workout correctly?
Yep, great work Scott!
Thanks!
C. Barbara modified
10 PUs
20 Pushups
15 GHDs
40 Air Squats
2:52
8:49 (2:57)
15:21(3:32)
22:26(4:05)
30:08(4:42)
Push ups blew up on me. Was doing singles on the last two rounds
C. 2:27/2:34/2:43/2:41/2:47 55+
A. Power jerk 205#. Form started to deteriorate. I don’t remember ever power jerking heavy, so this isn’t too bad.
B. 145, 155, 165
C. 26:37 (2:51, 2:43, 2:57, 2:57, 3:09). First 3 rounds Rx. Last two swapped in feet elevated ring rows for pull-ups. High volumes of butterfly make me nervous. All 5 rounds unbroken. Only 65 degrees STL. Nice and cool. Felt great.
Wow, fantastic work on Barbara!!
Thanks Nichole!
DMA-Done
A-86 kg, bad mechanics at 90 kg
B-Goodmornings 30-36-40 kg
C-38’27” (5:24, 12:58, 20:51, 29:49, 38:27) Í didn’t take 3 min rest between sets. I was short of time.
I took today as a rest day since I have a 5K trail race on Saturday and a 5K road race on Sunday so I’ll have to do the Wodapalooza workouts for this week tomorrow and Friday. Just saw Workout 4 and I’m excited for that one. It’s right up my alley.
Lots of running this past week – have fun with this next WZA workout!
DMA and Warm Up – Done
add typical P/T with monster walks; lateral banded walk; one leg balance and single banded leg lifts
A- up to 105 clean and jerk but noticed muscle guarding which kept me from fully extending so I stopped
Worked on event WOD with a focus on sets of pull-ups and then more P/T
Great training day!
A) up to 101kg push jerk
B) 70kg
C) 3:21,3:23,3:14,3:15,3:18
Pull-ups and squats unbroken. Did 2 sets for the sit-ups and push ups.
Much more consistent than I have done before.
Great to hear Cam!
DMA-Done
A-100kg, failed at 102kg
B-120kg
C-28’29” (3:29, 3:21, 3:17, 3:04, 3:08), all Pull Ups UB, 3 sets out of 5 UB on Push Ups, Sit Ups UB, Air Squats focused on depth and hip extension 25 + 25. Pretty glad!
OPTIONAL-Done, did 1 to 3 BMU every 30 seconds for 10 sets instad of sMU.
Great work on your pull-ups!
A. 155. Failed 160. I don’t think I’ve really ever had a true max on this lift.
B. Did some sumo deadlifts 5×5 up to 175
C. 32:06 total. First time doing Barbara.
Unbroken pull-ups but the push-ups got me.
Tried too big of sets in the first two rounds. Sped up by doing singles. And just went faster on sit-ups and squats. 4:08,4:13,4:03,4:02,3:46.
Awesome work on Barbara!
DMA done
A built up to a new Pr 102.5kg-225lbs
Barbara 28:41
D- 1 strict muscle up every 30s
Congrats Chris!
DMA) done
A) worked up to 255 , failed 265 twice
B)145
C total time 29:11
3:09/3:18/3:24/3:33/3:49
Sub 30 is great!
A. 135
B. Done
C. 4:07/3:53/4:29/4:33/4:38
Pushups got me…had to modify and go to knees
DMA – done
A. 65 – 75 – 85 (4 of each) – 95 (2) – 105 – 115 – 125 – 135 – 145 (Shoulders still a little tired from yesterday)
B. 95 – 105 – 115
C. 3:37 – 3:23 – 3:23 – 3:08 – 2:53 (28:24) A little too slow on the air squats in the early rounds.
Pull-ups – 5+5, 10, 10, 10 (Good opportunity to work on my BFPU’s)
Push-ups – 10 + 10 for all sets
How did your butterfly pull-ups go?!
They are coming along pretty good. Split up the first set but found I really didn’t need to do that. Sets of 10 were fine!
Warm up done
Mobility done
A : power jerk : 68 kg / failed 75 kg twise
B: pass : was so tried after work –
So I hour was enough today ??
Did : l- seated ring pull ups and core work
Get some good rest tonight!
I will ?? It’s gonna be good with a full rest day today
A. Worked up to 230#
B. 135#
C. Modified Barbara a bit to protect my shoulder (giving me a little trouble) – did 5 rounds of 10 strict pull-ups, 30 light DB bench press, 40 sit-ups and 50 air squats.
Getting acupuncture and a massage today – try to get this shoulder right again.
Great way to modify!!
DMA✅ no wall bridge, no hang from bar, did L-sit static ring holds, for some reason they feel better on shoulder than regular static holds??♀️
A.✖️
B. 55,65,70lb
C. Modified 4:50, 4:12, 4:24, 3:56, 3:59
20 ring rows with band
1min plank hold
40 strict sit-ups (arms across chest)
50 air squats
Shoulder PT in a couple of hours
Awesome Nicole! Were the ring rows okay on your shoulder?
Yes. Ring rows felt fine.
Mobility completed.
A)175# PR as I do not believe I have ever tested my 1RM Power Jerk before.
B)75#/85(2)
C)33:44 First time doing Barbara.
Awesome work Dean!
Thank you Nichole. Today was a better day.