Dynamic Mobility, Activation and Warm-Up
Accumulate 60 seconds in the bottom of the squat using a band for assistance
Banded Perfect Stretch x 60 seconds per side
and then …
Two sets of:
Alternating Lateral Lunge x 10 reps total
Alternating Reverse Lunge x 10 reps total
Air Squats x 10 reps
and then …
Jumping Warm-Up x 10 reps in each direction
A.
Three sets of:
Back Squat x 10 reps
Rest 2 minutes
Aim for something above 70% of your 1-RM.
B.
Weighted Pull-Ups
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – New 1-RM
* Set 5 – Exceed new 1-RM
* Set 6 (optional) – Exceed previous effort
C.
Complete rounds of 24, 18 and 12 reps for time of:
Burpees
Alternating Single-Arm Dumbbell Snatches
35-54:
50/35 lbs
55+: 35/20 lbs
D.
Three sets of:
Ring Hamstring Curls x 10 reps
Rest 45 seconds
Dragon Flag Negatives x 3 reps
Rest 45 seconds
Optional Session (Best performed 3-4 hours between sessions)
Three sets for times of:
Row 1000 meters
Unweighted Walking Lunges x 50′
straight into …
Farmers Carry x 50′ (as heavy as possible)
Rest 3 minutes
I keep missing sessions which are mainly the gymnastics based ones! Did this on Monday 17th
A. Wrist injury meant I changed the back squat to front squat using a strongman hold. 60kgs
B. Not done weighted PU’s for a very very long time. Hit 22.5kgs so happy with that.
C. 5:22
I did this on Sunday
BS 75kg
Weighted PU – 30kg
I did the row optional WOD
Acc OK
A. 255/265/275 ALL FOR 10, HAD TO TAKE LONGER BETWEEN SETS 290 IS AROUND 70% SO HAVE SOME WORK TO DO VOLUME WISE.
B. weighted p/u +15, +20, +25, +30, +35, +40, failed +45
C. 6:53……PACED IT AND CHALKED UP AFTER FIRST 2 ROUNDS OF BURPEES
D. WILL MAKE UP, INSTEAD DID ANNIE AT A MODERATE PACE FOR COMPLETION
A: 300
B: 5:24
A: 165/175/175 (250# max)
B: Soooooo sore from barbara…like really sore, so i skipped this part today.
Did the optional wod first:
3rds
1000 m row
50′ walking lunges
50′ fc with 70# dumbells.
C: Felt slow…6:16
PM session: Did filthy 50 with class 19:24
Hope you got some good rest last night!
B. Up to 45#, not my best but ok
C. 5:18, no jump burpee, also started with DB snatch instead of burpees because I didn’t read closely!
D. Did push jerk from earlier in week 135, I think my best if not it ties it!
How is the knee feeling today?
Really good today–the swelling is gone from behind my knee and knee cap. I just didn’t get on my tens/compex/compression/icing regimen soon enough! That’s what happens when it is good for so long–I forget! Thank you for asking
Did the optional later in day. Legs are shot.
Took about 6min a round. Sllllow rows.
A. 265 (77%)
B. 53(3), 70(2), 88, 105, 114#. PR. Pretty sure I had never tried anything over 100 before.
C. 4:56 Rx
D. Done.
Good day today but my lats are shottttt. Traveling to Texas for work over the next week so I’ll have a few days off. Hope to find a place or two to drop into if I can fit it in.
Congrats Mike!!
WZA workout 4 (intermediate)
Got through the round of 16s plus another 7 Devil Presses for 151 reps total. Devil presses were actually pretty nice but those step ups were awful after awhile.
WZA workout 5 (intermediate)
Got to the ring muscle ups with a couple minutes left. I don’t quite have these yet but I made some attempts anyways because you never know. Still didn’t get one but I’m definitely getting closer.
A. 135. No knee pain. Yay!
B. 35lb. Failed 37.5
C. 5:29. Rubbed my knuckle on the DB and was a bloody mess.
D. Done.
Your poor knuckle butttt NO KNEE PAIN!!!
Since I’m new and not used to the volume.
Mobility completed
A 3×5 BS 115
B max weighted pullup 20 lb
C 8:15 with 25 lb dumbell
D completed
Great way to modify the volume!
DMA✅ love the jumping warmup! ?
A.✖️
B.✖️
C. 5:36 modified
Backwards burpees
Scap slides on bosu ball
D.✅ so fun!
Optional:
Went light on farmers carry to protect shoulder @53lbs KB’s
1st rd: 4:45, row split 3:46.9 (2s slower than my PR) ?
2nd rd: 4:40, row split 3:50.7
3rd rd: 4:36, row split 3:50.1
Shoulder PT
Weighted pull up 80lb 1 rm
6:14 for burbees db snatch
15:13 row and carry
warm up done
A:did front squat ( 3 set x 4 reps 33×1) at 60 kg
b: emotm 21 min : min 1 : 8 burpee box jump overs + min 2: 21 kb swing + min 3 : 6 hspu
( i will do the pull ups tomorrow)
Nicole I need some advice : I will enter the master qualification next weekend ( 3 weekends forward ) should I do Monday- Tuesday- Wednesday workouts and rest Thursday and Saturday ? I will do the qualify workouts fridag and Sundays 🙂 do that look okey ?
Hey Tine! So when do the qualification workouts get released? If they are released on Thursday then I’d suggest tackling an event on Friday, something light on Saturday, rest on Sunday and then re-test (if needed) on Monday
the workouts comes out every Thursday 🙂 so I will take your advise, Thank you 🙂 fingers crossed here
Mobility completed
A)190#(3)
B)25#/35/45/55/60/65 10#PR
C)6:11 DB snatches tend to make my lower back flare up. Moved quickly but not as quick as possible to make sure that I good form and keep my lower back safe.
D)Completed
Awesome job on your PR Dean! But how is the back doing after the workout?
Thanks Nichole! The back feels really good.
B. Weighted Pull-Ups – had a dumbbell between my feet. * Set 1 – 3 reps – 20# * Set 2 – 2 reps – 25# * Set 3 – 1 rep – 30# * Set 4 – 1 rep – 35# – not sure if 1RM or not. * Set 5 – 1 rep – 45# – certainly not 1RM now. Haha. * Set 6 – 1 rep – 50# – 1RM here! Then joined class for Front squat E2MOM 70% – 135# – 6 reps for 5 sets. 4 round for Time – 19:45. 8 Hang squat clean… Read more »
Awesome job Scott!!
Thanks, coach!
Competing tomorrow, so did enough this morning to get a sweat going and get my heart rate up a bit.
1. 5 x 5 back squats working up to about 73%
2. 5 x 500m row with 2 minutes rest in between
3. Mobility work.
Good luck tomorrow.
Thanks Dean!
What comp?
Good luck 🙂
Thank you!
Did WZA wod 5 instead
15 amrap
30 BS@85, 30 T2b, 30 BS, 30 Hspu, 30 BS, 10 MU
Got 1 rd + 28 BS
Great work Vivian!
Rest day bc I have the Central FL Throwdown this weekend. Wish me luck 🙂
Good luck!
Have so much fun!
Good luck this weekend.
1st full day back.
A. 100kg. 2 sets at 110kg. Not sure what my 1RM is at the min (Best is 160kg) Been struggling with strength work on this cycle. Conditioning feels really good though ?
B. 45kg.
C. 4.35
D. Done.
Smokin’
Thanks Michael.