Dynamic Mobility, Activation and Warm-Up
One-Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
35-49:
Three sets, for times, of:
Butterfly Pull-Ups x 10 reps
Rest 60 seconds
Followed by …
Three sets of:
Supine Ring-Rows x 8-10 reps @ 2112
Rest 45 seconds
(You may elevate these to make them more difficult)
50+:
Three sets, for times, of:
Butterfly Pull-Ups x 6-8 reps
Rest 60 seconds
Followed by …
Three sets of:
Supine Ring-Rows x 8-10 reps @ 2112
Rest 45 seconds
(You may elevate these to make them more difficult)
35-49:
Every minute, on the minute, for 9 minutes (3 sets) of:
Toe Slide Press Handstand x 5 reps
Box Bridged Handstand Push-Up x 10 reps
50+:
Every minute, on the minute, for 9 minutes (3 sets) of:
Toe Slide Press Handstand x 5 reps
Elevated Foot Handstand Push-Up x 10 reps
B.
35-49:
For time:
50 Double-Unders
25 Chest-to-Bar Pull-Ups
50 Wall Ball Shots (30/20 lbs to 10′ target)
25 Chest-to-Bar Pull-Ups
50 Double-Unders
50-54:
For time:
50 Double-Unders
20 Chest-to-Bar Pull-Ups
40 Wall Ball Shots (20/14 lbs to 10′ target)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
55+:
For time:
50 Double-Unders
25 Chin-Over-The-Bar Pull-Ups
50 Wall Ball Shots (20 lbs to 10’target/14 lbs to 9′ target)
25 Chin-Over-The-Bar Pull-Ups
50 Double-Unders
Rest 5 minutes and then . . .
35-54:
For time:
Three rounds for time of:
Row 500 Meters
10 Hang Power Cleans (135/95 lbs)
55+:
For time:
Three rounds for time of:
Row 500 Meters
10 Hang Power Cleans (95/65 lbs)
C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
B Around 22:00 total. Forgot to write time. 85#
Sunday
A. Done w/9-10sec per set of 10
B. 6:57 (15/10 + 15/15/10 + 10/10/5) – ouch 30# wall balls, then 10:32; disappointed wanted sub 10.
C. Done
Skipped Programming on Saturday but I got some work in.
A.) “The Royal Tenenbaums” Team of 2
– 100 DLs
– 80 Hang Pwr Cleans
– 60 FSquats
– 40 Jerks
– 20 Thrusters
(135lb barbell. Partner not working had 5 Burpees on the minute)
B.) Barbell Class – Snatch. Got up to 175lb
C.) CF Class – rest 2min between station. Teams of 2.
– 5min Bike for Cals
– 4min KB Swings
– 3min 60′ Farmers Carry
– 2min Max DUs
– 1min Max Burpees
Mobility Activation done
A. Performed some strict pullups unassisted, pronated and supinated grip. Supine ring rows done.
B1. 4:13, subbed c2b with ring rows and wallballs with med ball squats.
B2. 7:52, used 75# for hang power cleans. Fun to cycle a barbell again! 🙂
C. Done
B 10.55
C did 1 round
Still making my way back from what ever I had. Starting to think it had to be worse than a cold. Put me out for 2 weeks and still not back
Oh yeah Doug – have you gone to the doctors yet?
Went to a walk in clinic saod sinus infection put me on antibiotics gave me a flu shot. I think all of that at the same time hit me hard also. Took antibiotics for 2 days made me feel bad sinus infection is gone just been less tha. 100%
Saturday partner wods: lots of butterfly pull-ups and burpees, with a few barbell moves thrown in! 5 couplets of 8 min, max burpee in time remaining–which ranged from 1-5 minutes of burpees.
Also 21-15-9 from yesterday. 10:50, DB thrusters broken a lot, then 15-12-9 subbed vsits 6:09
A1. Done, but I forgot to track the time.
A2. Done, feet elevated in sets of 8
A3. I didn’t do it as an EMOM, due to be new movements to me. I was able to do the toe slide presses, it felt awesome, but I did only 3 sets of 2 Box bridged HSPU, very tough.
B1.(35-49) 12:30
B2.(35-49) 11:10
C. Done
Nice job on those box bridged HSPUs!
Thank you Nichole!
A1. 0:12, 0:17, 0:18
A2. Complete, feet elevated in sets of 8
A3. Was able to do the toe slide presses but mentally couldn’t commit to the elevated box HSPU…I’m a scaredy cat. Messed around with regular strict HSPU instead.
B1. 10:58, CTBs in 7/5/3/3/3/2/1/1, then 5s, 3s and 1s in second set
B2. 10:18 HPC in sets of 5 until final round, then 5/3/2
C. Complete
I did so many things this week (I am moving the gym for a new location in 2 weeks) I do not know if I wrote my results. I trained Monday and Tuesday and today
Activation done
A. Ring rows ok
C2B – I could do without feeling bad my shoulders 3 sets of 5 good Kipping C2B
Modified the HS for Strict practice.
B. Changed the 25 C2B for 5 Strict HSPU
Acc done
I ran 45 minutes in the mountains in the afternoon
I bet that run was beautiful!
GORGEOUS!
*I tore my hand on Wednesday so I skipped the wod yesterday & only did the strength work.
A. wasn’t sure if I’d get everything in with my hand so I skipped this part. I still don’t have butterfly’s so I did practice a few of the baby butterfly’s.
B1. 13:19
B2. skipped
C1: done
C2 skipped
A2. âś…
B1. 6:06 modified ring rows for c2b and wallball squats for wallballs
B2. 9:36 modified sandbag HPC @72 for BB HPC
C. âś…
Redid posted single leg deadlifts from the other day. Went lighter and barefoot. Felt better.
Shoulder rehab stuff
Fun day! ?
Fantastic to hear Nicole!
DMA – done
A. done – sets of 8 R’s (submitted video)
1. :11s 2. :11s 3. :12s
B. done – toe slide press handstands need some work!
C. Did class WOD today
Partner WOD
1. 400 m Row
DT with Db’s (35 lb.)
10 min. AMRAP
5 min Rest
2. 400 m Row
Cindy
10 min. AMRAP
5 min Rest
3. 400 m Row
Annie
10 min AMRAP
52,male, 6’2”, 200lb B1: 7:10 Rx B2: 8:15 Rx
Still a bit sore and stiff. Just happy to be able to do most of the training today and get a good sweat.
A. Did the pull-ups and a SHSPU EMOM in place of toe slide and box hspu
B. Did this at 7am and already forgot my times ??‍♀️ The first one was around 9:00 bc I started the second one at 14:00. UB on both DUs. 8/7/5/5 C2B, 10’s on WB, 5/5/5/5/5 C2B. Second part was horribly slow. Rows were 2:10-15. No legs.
C. Skipped. Ran out of time.
Time to rest. And eat a lot.
Just had the me for B today and it was a good one!
B). 1st: 10:29, dubs tripped a couple times on first set, 2nd UB, C2b butterfly 6s,5s, and 3s, WB @ 20# we’re rough! 8-7-10-8-10-7
2nd: 9:30. Rows were slow, around 2:13ish HPC 6-5, then 10s.
A. Done
B. 8:38 first set ctb 2nd butterfly elbow hurt couldn’t close
10:23 on second WOD hangs were sets of 5 rows were 1:56/1:59/2:02
C. Done hard to first movement quads kept cramping
Hurt your elbow?
Will not or close all the way. During ctb pulling chest into bar was uncomfortable
A. 1. Done. Each set 12 sec
2. Done. Don’t know why RR are so tough
3. a. Took a while but think I started getting the hang of this
b. Done
B. 1. 11:51. I am so bad at c2b. Tried to do in 5s but degenerated toward the end. Broke up WBs into sets of 10. These were hard
2. 9:24. HPCs in sets of 5
C. 1. Done
2. Done. Ouch!
Tough but fun! Videos posted
Nice job Vivian!
OPTIONAL from wednesday (RMU):
A1. Done (feet just under rings) and
A2. done (falling off too quick).
B. Chest-to-Sternum Pull-Ups: 1/1/1.
C1. 15/15 and
C2 0:10/0:10.
I am really having a hard time with those drills!
They are challenging drills but pay off dividends!
I am sure. Have to do videos next time…
59/5’9”/160
B1. 12:27. Too much time on the pull-ups
B2. 10:25 HPCs unbroken
Great work on the HPCs!
Hey… is knee wraps (not sleeves) are recommended to use while going heavier on squats sets?
For our training purposes, I like to see sleeves and the use of wraps in powerlifting – unless you are squatting to almost max loads a few times a week.