Dynamic Mobility & Activation
Rocking Box Bridge x 4-5 pulses
55+: Overhead Barbell Underarm Stretch + Wall Bridge
and then …
One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings
x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
Rest 60 seconds, then. . .
Two sets of:
Max Ring-Muscle-Ups in 60 seconds
Rest as needed
60+ or anyone who doesn’t have a ring muscle-up:
One set of:
Banded Muscle-Ups x 15 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Prone Cuban Press (full range) x 20 reps
B.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 85-90% of 1-RM C&J
C.
As many rounds and reps in 45 minutes:
Shuttle Run x 5 (15 m out and back)
Russian Step Ups x 20 reps (10 reps per leg to a 20″ box)
Strict Handstand Push-Ups x 10 reps
Row x 20/15 calories
Burpee Box Jump Overs x 15 reps
Tuck-Ups x 20 reps
Sled Push x 50 meters (medium to heavy load)
55+:
As many rounds and reps in 45 minutes:
Shuttle Run x 5 (15 m out and back)
Russian Step Ups x 20 reps (10 reps per leg to a 20″ box)
Seated DB Press x 10 reps
Row x 15/10 calories
Burpee Box Step-Overs x 15 reps
Tuck-Ups x 20 reps
Sled Push x 50 meters (medium to heavy load)
A. MU 2 sets max effort 60 seconds
Set 1- 10 8/2
Set 2- 8 6/2
B. Front squat+Jerk did this after the 45 min of fun!
95, 115, 125, 135, 155, 175
C. Just shy of 4 rounds, scaled the SHSPU to 5 and 10 reps on the Russian step ups, missed reading the each leg part.
Did the Cuban press at the end 2 sets of 20
GREAT job on your MU!
Mob: done
A: muscle transition and l-sit drills (low rings)
B: up to 185# (did some 3 or 4 rounds of warm-up 3xjerk @ 135)
C: 6rds + 35 reps (no sled). All but a couple of rounds hspu unbroken. Was a steady pace, likely too much time between transitions.
Yesterday’s program: DMA – done A1 – 2x Tall Snatch @ 33# – done A2 – 2x Tall Snatch @ 45# – done B – 6x 2 Snatch Pull + Hang Snatch + Snatch – done 3x 55# / 3x 60# C – 9:34Rx – C2B pull-ups took me F.O.R.E.V.E.R… 🙁 I’ll have to record these some time so you can see – I’m doing something wrong – I know it’s not my lack of strength. D – not done We had a high-level Olympic lifting coach from Australia at the gym tonight, so worked on my snatch some more.… Read more »
Yes, please record for us!
Glad you were able to have a coach look at your lifts – that is awesome!
Mobility done
A. 9 UB, one set only, shoulder isn’t happy.
B. Skipped
C. 4 + run and step ups.
What is going on with the shoulder?
Not sure, I think impingement but has been bothering me off and on for over a year now; mostly on it seems.
It’s very tight, some pain as it rotates thru certain spots, and is quickly fatigued with loss of strength.
That doesn’t sound good Hoke! Do you do mobility and activation work specifically for it every time you train?
Yes, something if not all these first thing when I get to the gym, cross-over symmetry, banded pull aparts, Incline T Y and I, and other banded stretches.
Lets keep monitoring it but I want you to stay away from anything that is causing it pain right now.
Mob done
A. 13 RMU (10/3), 11 RMU (7/4). – PR in 60 secs
B. 145-180# (built to just 80%)
C. 20 reps shy of 6 rounds (6 people did this all together so I started on the Row station, 20# DBs on Step ups, 70# plus the sled)
haha ‘shuffle run’….
CONGRATS on your PR!!!
Warm up done.
A – Drills done. MUs – did two sets of 5 unbroken then stopped to take it easy on right shoulder. MUs starting to feel better again and my grip issue has somehow resolved itself.
B – 195-215. Changed from right foot forward to left foot forward on my split. Gonna try this for a while and see if it feels more solid than right foot.
C – Done. 5 rounds plus 25 reps (sprints & stepups). SHSPUs all unbroken. They are starting to come back after disappearing for a while.
Big day of training for you Mike, awesome!
Thanks Nichole! Slowing getting healthy but better yet understanding how to manage and remediate my limitations. Started working with a movement specialist certified through the Postural Restoration Institute and it has been eye opening.
Oh wow, that sounds incredible Mike!
Had to cop out today, my sister in law insisted I take her to Sedona while she visits from Colorado. Beautiful time of year for it. Was able to hike West Fork, a 6 mile trail covered with oak trees into the canyons of red rock surrounding Sedona. Last mile is through the creek with waste high water. 4 hour drive up last night. Did several other smaller trails. Just heading home. Never say no!
I LOVE Sedona!!! One of my favorite places!!!!! It is absolutely gorgeous there 🙂
DM&A
A.1 Complete
A.2 Complete
A.3 1) 12 RMU (8 + 4) / 2) 10 RMU (6 + 4)
A.4 Complete
B. 255 all Sets
C. Skipped (no time). Did instead Event # 1 for an upcoming competition in Guatemala. “Unleash Your Fitness”
Event # 1 (Individual RX)
15 WBs
12 DL @ 255
21 AB Cals
15 WBs
9 DL @ 255
15 AB Cals
15 WBs
6 DL @ 255
9 AB Cals
= 6:28
Nice work on those squats and jerks. 255 across 6 sets is serious business!
Thanks! It was very rough after set # 3
recovered from the rough 2k row then!
DMA Complete
A1. Complete
A2. Complete
A3. 7 (4/3) 7 (4/3 missed 4th)
A4. forgot about these oops.
B. 165/165/165/175/175/175
C. (43 minutes, had to coach!) 4 Rounds + 50 reps (5 SR/ 20 RSU/ 10 SHSPU/ 15 Cal Row)
Used 20# DB for Russian Step Ups/ 75# sled push on indoor gym mats.
Lots of mobility and then did a modified version of C due to low back issues
15 pull-ups
Russian step ups with 2-35# dbs
10 ST HSPU
20 cal row
20 air squats
50m sled push with 180#’s
Got 7 rounds + pull-ups, step ups and row.
Step ups were harder tgan I thought
hope your back is resolved soon!
DMA – done A. No ring swings today Banded MU’s – done Cuban Press – done 2X(two sets of 10) B. 135 – 135 – 135 – 145 – 145 – 150 Tried a couple of things from Jared E’s video on the split jerk. Gave that hook grip on the front squat a try. Used a little wider grip and a little wider jerk stance as well. Didn’t go quite as heavy as last week to focus on these changes. Felt better about today’s lifts. C. AMRAP – 5 rounds + 5 shuttle runs + 7 Russian step-ups *… Read more »
Glad you were able to implement some of those cues from Jared!
Dynamic mobility done A) this is the first time I have done these drills. Very impressed with how much they helped me in just a short period of time. 1st 60sec- only got 2. 2nd 60sec- 4 unbroken * have been struggling with these majorly and after the skill work today I get like o finally made some progress B) had to skip due to time. Really wanted to get the WOD in C) 4rounds + run + stepups+ sHSPU+row+ burpee box jump overs+ tuck ups! * goal was 5 rounds and was just short of that. Wasn’t feeling it… Read more »
Awesome Joshua!
Back from a couple of days of business travel
A. 8/8
B. 185
C. Yesterday’s 20/30/40 wod 4:54
Mobility done
A. Done – did 5 UB MU each round and stopped there.
B. 205/210/210/210/210/215
C. 4 rounds, run, step ups and 3 SHSPU
Good work on your MU!
Kurt Tamashiro 54,165#
Sore shoulder so no muscle up work.
45min amrap- 5 rds even. Used a 20# DB step ups, 20/10 for press, 120# on sled.
A1/A2/A3 done
A4 14/15 went 10 and 4 on set one, 11 and 4 on set 2.
A5. I was really bad at these so I did 5 sets to failure 10/7/7/6/5
B. 195/205/215/225/235/245
C. No time today. Will do tommorrow.
Great work on the MU’s!
Thank you Jean!
damn, can’t wait to start RMU again. However, probably wont get near 14/15 in 60 seconds ever. Great work! What’s your 30 for time score?
Thanks Rob. Not sure to be honest. It’s been a long time since I tested that. Muscle-ups used to be a strength but when I herniated the disk in my neck I wasn’t able to do more than 2 for almost two years as I lost use of my left tricep. They are feeling good again but the dip portion is still my limiting factor.
Wow. Certainly better now with 14 in a min!
dyn/Mob done, thanks for the excellent read down on the Rocking Bridges Travis, I was happy to hear you mentioned rolling out of them >LOL Ive done it more than a few times! good stuff! A1). rowing transition: I love/ hate these .. LOL I def can use the practice I videos to see if was pulling back but Im breaking at the hips to much I guess Im not staying tight. 2) SP+PS: again I feel clumsy but its because Im not staying tight I video it..I def need more work on these..Travis makes everything look great and easy!… Read more »
As bad as yesterday was, today was a good day. Just keep showing up and pay the man.
A. Minute 1: 7 MUs (4/3)
Minute 2: 8 MUs (5/3)
B. 195# / 205# / 215# / 225# / 235#. Worked up to 87% of Lifetime PR. The progress continues.
C. Ouch. 4 rounds + 5 runs + 20 RSU + 20 cals on row
Rowed 20 cals each time. Misread it.
Used 25# DBs for Russian Step-Ups
All SHSPU UB.
Sled was 140# on gym mats. Sled really crushed me. Those damn mats!
Just kidding on the video . . . I have an iphone and it is a .mov file. Won’t upload. Any workarounds? Thanks!
Oh shot Brian – can you email me or text it to me?
And awesome work on hitting 87% of lifetime PR!
Nichole, thanks for the comments on video. What is the secret FB site. I am not a FB guy (not allowed by Nike). Second half of day . . .this was Nike testing:
500m row warmup: 1:45
rest 3:00
500m row ‘go hard’ 1:27
rest 5:00
500m row for $500 Gift Card: 1:20
I won.
Then Chelsea and, for the first time in my life, I completed it. I know this doesn’t seem like much to many of you superstars (Rob, Jean, Cheryl, Karen . . . but I had never completed it).
Dynamic done
A. no rings so did all work on bar, solid on the MU’s able to do in blocks of 6 for the 60 sec
B. 185-3/195-2/205-1
C. 7 rounds, kept moving, only used 20s for the step ups and db press, but wanted to keep moving, over 200 on the sled.
Great work on the 45 AMRAP! You were moving
7 rds! Well done! Sounds like 45 mins of pain!
A. What happened to that one time I was able to string 4 MU together with ease ha ha today it was 2/2. B. Back is not feeling good today and yesterday I slightly pulled it removing a weight from my bar. It’s nothing serious but I have a weightlifting comp on Sunday and a couple of Crossfit comps coming up, I cannot afford to get injured so playing it safe and skipped and will try to get it done tomorrow. C. Modified some stuff: no weight on the step ups, HSPU with toes on box, used AB instead of… Read more »
Some days feel amazing and others are off – that is why the drills are so good to keep up on because we all need constant work on that stuff. Good work hitting 2/2!
Get in an epsom bath and see a bodyworker as soon as you can Juls!