Dynamic Mobility, Activation and Warm-Up
Floor Slides x 15 reps (slow and controlled – work to get greater range of motion every rep)
Two sets of: (use a very light plate)
Bicep Curl + Press x 10 reps per arm
Bicep Openers x 10 reps
Delt Rows x 10 reps per arm
followed by …
Two sets of:
30 seconds Single-Unders
Waiters Carry x 50′ (25′ each arm)
30 seconds Single-Unders
Suitcase Carry x 50′ (25′ each arm
Gymnastic Skills & Drills
Every 60 seconds, for 4 minutes, complete:
Handstand Marching x 10-12 reps
-OR-
Handstand Marching on Box x 10-12 reps
followed by …
Every 60 seconds, for 2 minutes, complete:
Single Leg Thigh Taps
x 10-12 reps
-OR-
Single Leg Thigh Taps on Box x 10-12 reps
followed by …
Every 60 seconds, for 4 minutes, complete:
30 seconds Max Distance Handstand Walk
(30 second Nose-to-Wall Handstand Hold if you don’t have Handstand Walks)
Rest until fully recovered, and then …
Every 90 seconds, for 6 minutes, complete:
1-3 Rope Climbs
Clean Progressions
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean + Clean
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
Open Prep Conditioning
35-54:
Two sets for times of:
5-10 Bar Muscle-Ups
15 Burpee Box Jump-Overs (24/20″)
20 Wall Ball Shots (20/14 lbs to 10′ target)
500 Meter Row or 1000 Meter Bike Erg
Rest 3 minutes
If you do not have Bar Muscle-Ups, then please substitute with Jumping Bar Muscle-Ups
or Chest-to-Bar Pull-Ups. Please note how many reps you did of the BMU in the notes portion.
55+:
Two sets for times of:
5-10 Chest-to-Bar Pull-Ups
15 Burpee Box Jump/Step-Overs (24/20″)
20 Wall Ball Shots (20/10 lbs to 9′ target)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes
Please note how many reps you did of the Chest-to-Bar Pull-Ups in the notes portion.
Upper Body Accessory Work
Two sets of:
Overhead Banded Tricep Push-Downs x 25 reps
Supine Band Pull-Aparts x 25 reps
Rest as needed
Optional Strongman Session
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
55+: One set each arm
Core Progressions
Two-Three sets of:
GHD Oblique Twists x Max Reps in 30 seconds
Rest 45 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 45 seconds
Skill done 1 rope climb x 6 H stand marches against the wall.
3:57 and 3:47 10 ctb 14# wall ball
DMA
HSM, SL TAPS DONE
CP+HC+CLN = 185/205/215/235/235/245/250
CONDITIONING = 5:50, BMU = 2/1/1/1, WB UB…….5:58, BMU = 3/2, WB UB WILL DO ROPE CLIMBS AND HSW 10/16
DMAW done
Handstand Walk Practice later today.
Clean complex: built from 43 kg to 56 kg. Felt good!
Conditioning:
Heavy 20 lbs med ball to 9’
1. 10 CTB UB kipping
Burpees steady pace
WB messy…
Row 2:11
6:25 min
1. 10 CTB UB kipping
Burpees steady pace, better than first set
WB 10/10
Row 2:
6:09 min
Upper body accessories completed
Core progressions completed. I couldn’t hold the plate with straight arms, so I did bent arms with 5 kg plate for 18-20 reps for three sets.
Strong man later today.
DMAW done
HSW done
Clean progression
135, 155, 155, 175, 195, 215
Open prep
9MU, 15 box, 20 WB, 500m
1st rnd 7:50
2nd rnd 7:35
A: 275. Last rep was rough
B: 10/10 bmu. Did round 1 entirely. On 2. just bmu. Body had enough today.
Handstand walks 50′ 35′ 25’15’
Rope climbs 3 legless, 1 legless 2 with, 1 legs 2 with ,3 with
Cond=3:56 10 unbroken bmu,4:35 10 unbroken
Clean progression, 65,70,75,80,85
6:36 10 chest to bar green band 6:53 10 chest to bar green band
Triceps blue band
Red band for pulls
Have a great day
Well done today!
Thank you
DMAWU) done
Gymnasty) done (20′-35′ HS walks, 3 rope climbs/rd)
Clean complex) 80 to 102kg
Condo) 6:12, 6:30 (BMU 5/3/2 both rounds)
Upper body acc) done
no time for strongman / core – maybe later….
Great job handling those BMU!
Warmup: Done
Gymnastics: I assume I can skip the gymnastics if I follow the gymnastics program?
Clean Progressions: Done
Cond: R1 – 5 JMU – 6:39 – Rower was dead when I wanted to start, so wasted some time there. R 2- 6 JMU – 5:34. I redid 20.1 yesterday, so I’m sure you will forgive me for not doing BURPEE box over 🙂
Upper body acc: Done
Correct Petro – skip the Masters Gymnastics session!
A. Hs march it was hard to go backwards to hold myself steady
A1. Walks 1. 0/2. 20’/ 3. 15′ / 4. 10′
A2. Rope climbs 2/2/2/3
B. 155/165/175/175/185/185 stopped there loosing grip right hand
C. 5:52 with 5 bar MU burpees sucked after yesterday 14/6 wall balls 1:58 row
5:35 6 bar MU steady burpees 15/5 wall balls and 1:53 row
D. Did both tricep work and core work today
Crushed that Tom – well done on the BMU!