Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 60 seconds per arm
followed by …
One-Two sets of:
Y’s, T’s, W’s x 5-8 reps each
Plank with Forward Reach
x 5 reps per arm
Plank with Lateral Reach x 5 reps per arm
followed by …
Three sets of (not for time):
Assault Bike x 15 calories
Plank Shoulder Taps x Max Reps in 30 seconds
Gymnastic Skills & Drills
Every 45 seconds, for 3 minutes, complete (4 sets):
Hand Plank to Lean x 2 reps
followed by …
Every 60 seconds, for 2 minutes, complete (2 sets)
Donkey Kicks x 5 reps
-OR-
Donkey Kick to Box x 5 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 …
5-7 Handstand Walk Attempts (do not accumulate more than 100′ of HS Walking during this practice)
*If you do not have HS Walks, then please complete the following:
Two sets of:
Wall Facing Handstand Marching x 12-14 reps
Please review this video for reminders of HS Walk Basics
Clean Progressions
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull
 + Hang 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:
4 Ring Muscle-Ups
8 Deadlifts (185/125 lbs)
24 Chest-to-Bar Pull-Ups
8 Deadlifts
4 Ring Muscle-Ups
Rest 3 minutes
55+:
Two sets for times of:
3 Ring Muscle-Ups or 5 Ring-Dips or 7 Stationary Dips
9 Deadlifts (155/115 lbs)
18 Chin-Over-The-Bar Pull-Ups
9 Deadlifts
3 Ring Muscle-Ups or 5 Ring-Dips or 7 Stationary Dips
Rest 3 minutes
Scaling options:
Stationary Dips x 10 reps for Ring Muscle-Ups (35-54)
Ring-Dips x 5 for Ring Muscle-Ups (35-54)
Jumping Ring Muscle-Ups
V-Ups instead of Toes-to-Bar
Upper Body Accessory Work
Two sets of:
DB Tate Press x 15 reps
Banded Lat Pull Downs x 20 reps
Optional Strongman Session
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Sled Push x 50′
(Max weight and no stopping)
B.
Two-Three sets of:
GHD Swimmers x 20 reps
Rest 45 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 45 seconds
Handstand walks felt good today done
Cleans 115 to 130
Wod both rounds under 3min. Forgot to copy my times…
F/squat and jerk from yesterday: 120×3, 125×3
Conditioning today: only 12 CTBar—hands a bit rough. 4:10/4:40 MU slower 2nd round, singles and more break time. Triceps a bit sore from 20.2
Then ez partner 20 min wod of 25 cal ski, 25 box jumps, 25 wallballs, 25 sit-ups. Goal just move, not breath too hard
DMA
GYMNASTICS
CHP PLUS H CLN = 185/205/235/245/255/255/260/260
Only time for 1 rd. 10:30, rmu singles and c2b in 4s and 5s
DMAWU) done
Gymnasty) done – 1 UB HS walk ~55′, then some work around cones
Clean complex) 80-108kg
Condo) 3:50, 4:14
Accessory) done
I expected 2nd set of MUs each round to be hard… I was right.
Great work Jeremy!!! HS Walks look like they are coming along well and nice job on the conditioning!
Clean 70,75,80,85,90
Conditioning 8:47
Have a great day
A. 15 and 10′ tries
B. 155/165/175/175/185/185m/185 clean only could hold bar rt hand (video)
C. 1. 6:19 2/1/1 mu’s 4’s&3’s for CTB deadlifts UB 2/1&1 mu’s
2. 7:53 2/1&1 mu’s DL UB 2’s and 3’s CTB DL UB 1/1/m/m/1/1
D. 25’s and purple band
Great job Tom!!
DMAW modified to hotel gym Naas Fabriker Sweden
Clean: built from 40 to 55 kg
Conditioning (modified):
Russian push-ups
Deadlift at 55 kg
Kipping pull-ups in machine
1. 3:08
2. 3:41
Upper body work completed
Handstand walk: 5 x 6 meters, all UB
Optional A: no sled in the hotel gym
Optional B: completed
Great way to adjust that workout – awesome work!