Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch x 30 seconds per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Plank Shoulder Taps
x 30 seconds
Floor Slides x 5 reps (slow and controlled)
and then ….
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Back Squat Progression
Take 20 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
“Gut Check”
35-49:
For time:
12 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
12 Ring Muscle-Ups
50-54:
For time:
8 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
8 Ring Muscle-Ups
55+:
5 Ring Muscle-Ups OR 10 Ring-Dips
30 Thrusters (65/45 lbs)
5 Ring Muscle-Ups OR 10 Ring-Dips
*Please reduce the volume of muscle-ups if you will not complete this in under 15:00*
If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
Ring Dips with Scaling Options
Stationary-Dips
Box Jump-Up to Full Support
ALTERNATE WORKOUT IF HANDS ARE TORN:
35-49:
For time:
15 Strict Handstand Push-Ups
30 Thrusters (95/65 lbs)
15 Strict Handstand Push-Ups
50-54:
For time:
10 Strict Handstand Push-Ups
30 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups
55+:
10 Strict Handstand Push-Ups to 5″ riser
30 Thrusters (65/45 lbs)
10 Strict Handstand Push-Ups to 5″ riser
*Please add deficit to your handstand push-ups if the rep scheme is relatively easy for you*
Core Accessory Work
Three sets of:
Barbell Roll-Outs x 10-12 reps
Rest 60 seconds
Side Hand Plank Hip Circles x 30 seconds per side https://youtu.be/_MNNDkuzzjg
Rest 60 seconds
Optional Row Session
One set for times of:
Row 500 Meters
Rest 60 seconds
Row 500 Meters
Rest 3 minutes
and then …
Row the exact amount of time it took you to complete your 500’s above but for Calories. Note Calories achieved and what pace you rowed at.
1. Gymnastic program 30 min
2.
3. Gut Check 12:15
4. Optional Row Session
1st 1:41 min 41 cal pace 24 s/m
2nd 1:42 min 41 cal pace 23 s/m
3rd 3:23min 76 cal pace 18 s/m
( P.S I think that I didn’t understand the wod correctly)))
PRESSED FOR TIME TODAY
DMA
BS= 290,315,335,355,375,395, 420PR BY 5 LBS STOPPED THERE
DIDNT HAVE ACESS TO RINGS SO DID SHSPU/ THRUSTER WOD= 11:20
A. Back squat—got up to 165, which is about 85%, most I have been able to do for awhile.
B. 8 ring mu at the beginning and end 8:57– haven’t been doing these so they were all singles
C. Hspu from other day, 6 every 45 sec
DMAW done
Squats stop @ 335lbs, couldn’t break 90.
Gut check
Hands torn. Did HSPU
12:06 minutes
Accessory done
Row session
1st 2:07 minutes
2nd 2:04 minutes
3rd 28 calories in 2 minutes.
Felt great
bs: 380
Decided to join class on 20m amrap today.
Dyn/mob. Done
A) BS: 135, 155, 185,205, 225, 250, 265
Nicole – I loaded by feel because it’s been over 4 Months since I lifted – not a PR but at least I have something to work with ?
B). Gut check 50-54 – rxd 12:51
Thrusters: 15, 10, 5
Rings singles , a few doubles got 3-4 misses
Last three RMU reps gave me hell ?
had to run out not able to do optional ☹️
Great job Lise!!!
love ya Nicole – thank you! xo
Back squats got my 101% and failed on my 101+ @365
Ring/thrusters/Ring – 3/2/1…… Thrusters 10/10/10 Ring 2/1/1/1/2/1…. So that was fun 🙂
10:49 happy with the BS results today
Strong work!!
I did yesterday’s run session today on my active recovery day. In total 37 min, but I forgot to program Runkeeper for intervals… Felt good afterwards though even if it was raining and hard winds. I have decided that the sh***ty weather here in Sweden should not stop me from my recovery runs on Friday’s. It’s all about the mindset, right? 😉
Yes! I was on a run the other day and it started POURING on me half way through! I figured well, I am already soaked, might as well keep going lol!
DMAWU) done Back squat) 315# (failed 325) Condo) 8:22 (MUs 7/3/2 – 3/3/3/2/1) Core) done Decided I’ll wear regular shoes (Nanos) for snatch and back squat, WL shoes for cleans and front squats. (Stopped wearing a lifting belt a while back – I think it was exacerbating a reflux issue 🙁 ). ~325# is my “flat shoe, no belt” 1RM. Close today, couldn’t quite stand it up. Re: torn hands (from Wed) – I have Reyllen grips but avoid wearing them until I have to, but I tend to not notice until it’s too late. Ring MUs wear a different… Read more »
Great job today Jeremy and strong work with your BS. Why do you like squatting and snatching in your Nanos? I know some people like feeling the floor more with the Nano’s – curios if that is why for you!
Thanks! For snatching, yeah I feel more grounded through the pulls and the elevated heel doesn’t make much difference on the overhead position. If anything, WL shoes make the 1st pull feel long.
For squats, it was more of a decision that I want to be able to squat well in “regular” shoes… I wouldn’t say I prefer it, but it forces me to deal with any mobility/position issues.
Great to hear that then!
Mobility completed
A)Successful up to 95% 265# and then failed at. 101% 282.5#.
B)9:16 MU 4/2/2 Thrusters 12/10/8 MU all singles. The second round of MU did not go as planned.
C)Completed
Great job Dean! MU after thrusters are tough!
Thanks Nichole! Boy did I learn that today. Was hoping for doubles. Have a good weekend.
Back squat 100,105,115,125,125,135,140,140
10 ring dips 30 thrusters 55 lbs 10 ring dips 3:37
Used ab wheel for roll outs
Have a great day
Were the ring-dips okay on your shoulder?
Yes. Did not go really low
200 kg back pr
Wod 3:55 12 /20-10/4/4/4 I am stupid must do unbroken thrusters grrrr?
Breaking up your MU is not stupid! Sometimes you must strategically break in order not to hit failure! You had a great time on the workout and congratulations on your BS PR!
A. Just tried to see what I could do
185/225/255/275/300/315 made it to 90%
B. 10:43
All singles on mu’s missed 2
2:30 for thrusters back held up well today good test
C. Roll outs and side planks done
Great job today and so happy your back felt good!