Dynamic Mobility & Activation
Twisted Cross x 30 seconds per side
and then . . .
One set of:
Prone PVC Pipe Pass Thrus x 10 reps (add weight if it is easy)
Band Distracted Hip Flexor Stretch x 60 seconds per side
and finish with . . .
Three sets of:
Incline Push-Ups x 15 reps
Deep Squat Progression x 5 reps
Elbow Plank x 60 seconds
A.
One set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Back-To-Wal Donkey Kicks x 10 reps
Rest 60 seconds, then. . .
Three sets of:
Handstand Walk x 6 meters
60+: Freestanding Handstand Hold x 10 seconds (use assistance if needed)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 10 reps
Interval 2 – Single Arm Hand Plank x 50 seconds (25 seconds each arm)
B.
Three sets of:
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest as needed
Jerk
*Set 1 – 3 reps @ 70%
*Set 2-3 – 2 reps @ 75%
*Set 4-5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed
Please use blocks
C.
Five sets of:
Back Squat x 2 reps @ 88-90%
Rest 2 minutes
60+:
Three sets of:
Back Squat x 2 reps @ 88-90%
Rest 2 minutes
D.
Four rounds for time of:
Run 400 Meters
Wall Ball Shots x 15 reps (unbroken)
Chest-to-Bar Pull-Ups x 15 reps
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target; 10 Chest-to-Bar Pull-Ups
*If you don’t have chest-to-bar pull-ups, then substitute regular pull-ups
WZA Qualifier #4
A.
Take 15 minutes to build to your opening weight for your Hang Snatch in Qualifier #4
B.
35-44:
Two Rounds for time of:
40 Calorie Row
40 Toes to Bar
40 Overhead Squats (95/65 lbs)
Immediately into . . .
With remaining time, (or if not completed, at the 18:00) find a 1-RM Hang Snatch
45+:
Two Rounds for time of:
30 Calorie Row
30 Toes to Bar
30 Overhead Squats (95/65 lbs)
Immediately into . . .
With remaining time, (or if not completed, at the 18:00) find a 1-RM Hang Snatch
D. 11:56
c. 11:56
AEROBIC RESTORATION (on the way back from vacation):
40 min. / 5,4 km run
A. Done along with 5×2 high hang power snatches at 83lbs B. 52/56/62/65/67 C. Only at 85kg – just slightly below 85%, always conservative on back squats D. Trained with the noon class and slightly modified their workout, they were doing the hero wod, Emily (10 rounds of 30 DU, 15 pull-ups, 30 squats and 100m sprint, rest 2 min) I did: 4 rounds of 30 DU, 10 UB CTB pull-ups, 15 UB wallballs, 200m run, 2 min rest (2:22, 2:30, 2:29, 2:25), then I did: 4 rounds of 30 DU, a set of UB butterfly (about 8 per round),… Read more »
What a fun day!
Thoracic spine Opener Plank (forward, side) DM&A A. Could not do this part today. Instead ran 3.0 miles. Fast. 7:11 per mile B. Not at proper percentages yet. But I’m getting there. Also, no blocks at Nike. Jerk Balance 105#, 115#, 115# *Set 1 – 3 reps @ 70% 175/185/185 *Set 2-3 – 2 reps @ 75% 185/195 *Set 4-5 – 1 rep @ 80% 205 *Set 6-8 – 1 rep @ 85-90% 215 Rest as needed C. No back Squat because of Invictus Camp tonight, Plenty of squatting will happen tonight. 😉 D. 14:14 ten minute break then A.… Read more »
Fantastic!! What a fun way to end the workout – love tire flips!
It was pretty hard for me today because of painful shoulder from yesterday exercises. Also jerk and back squat I must work carefully because of groin pain. But…stop complaining 🙂 A. I work on my handstand. The hardest part was Back-to-wall donkey kicks. And I can’t handstand walk. I must learn this 🙂 B. My jerk was OK. I did from 50 to 70 kg. This is what I can do at this moment. Definitely will be better if I had blocks. C. Back squat i did with 80 kg. OK with some pain. D. WOD was fun. On start… Read more »
How is the shoulder feeling today?
Thank You Nichole. I feel it but today is sunday and rest day 🙂 For tomorrow I’ll be OK…I think 🙂
Dynamic Done
A1. the different hand position was cool
A2. this was tiring but really effective
A3. Done, love HS walks now, they are becoming easier each time
A4. Liked this
B1. Jerk Balance – 115/125
B2. 145/155/165/170/175/180/190/200
C. 335/335/340/340/345
D. subbed 500m row for run, 15:21 – both WB shots and CTB unbroken each round
A. HS drills/walks done.
B. 155-205
C. 275/285/285/295/295
D. 14:28
A. Done
B. 105#
B2. 145(3), 155(2), 175# (4-8 sets)
C. 255#
D. 16:51 (run was right @ 2m, WB UB and C2B as singles. Can’t string them together as of yet. felt Run was too slow, but it was super hot, not an excuse but it was. 🙂
I want your warm weather here in Oregon!
DMA – done
A. Done – other than HS walk (thought I would have time at the end)
B1. – bar – 65 – 85 – 105
B2. 135(3) – 145(2) – 155(1) – 160 – 165 – 170 – 170 – 170F – 170
C. 225(2) – 225(2) – 230(2) PR
D. 16:30 UB on WBS and C2B on rounds 1 and 4.
A. Done
B. Up to 275
C. 360-370
D. 14:10. Little tired this morning.
Dude, strong and can move fast, impressive. Nice work
Very nice Keith!
A . complete
B. Complete hit my numbers. Little loose on one set of 230#
C. 293# for all a sets and reps
D. WZA # 3 14:55. 45-49
Wodapoolzo 4+5
14:00 and 167. Was shooting for 12 minutes and 175. Probably went out the gate to fast on round 1.
Rested a full 2 minutes then hit 157, missed 167, hit 162, hit 167. Was out of time.
Great job Sean!
Great work Sean!
DMA done
A1 done
A2 got the work done but after 1 set I wasn’t even close to being able to maintain the every 30 sec for 4 min prescription.
A3 done
B1. 95/115/135
B2. 175×3/185×2/195×1/205×1/205×1/215×1/225×1/235×1
C. 275×2/285×2/285×2/285×2/285×2 This is more like 80 to 85% but still being cautious for the back
D. 11:18
Nice work on the jerks and METCON, you were flying.
Thanks Michael, and nice work to you on the squats! I wish!
Very fast on Part D!
Wow that was fun WZA #4 today. Tomorrow will be active recovery since I am doing a 14 mile hike with pack to bring awareness to Veteran Suicide. Sunday shall be Saturday!
A) donkey kicks. Oh my! Those were tougher than I expected.
I actually moved my hands and got a few steps on a few handstand walk attempts. Yay!
B) worked out at my house so no blocks. I will do these tomorrow
C) back squats @ 200 across all sets
D) saving my hands for Event 4 of team series and will do a ton of wall balls for event 3, so today I did
14 min amrap
7 power cleans (95#)
7 burpees
200 meter run
5+10 reps
Great work on the HS drills!!
It was happy day!
Bit of a head cold yesterday and today and shoulders both feeling sore. Thus held back on the HSW and jerks.
C. Back Squat 4×2 @175kg 1×2 @180kg (+5kg from last week)
D. Did WZA Q3. 4RFT: 21 C2B + 15 SHSPU + 18 Pistols. 9:09. Shoulder isn’t 100% ready for all this volume at high intensity. C2B were so bad.
Great job Rob!
Glad you recognize that – those guys will definitely come along but in due time when the shoulder girdle is strong and ready 🙂
yes, I am defo not ready for competition. Whilst my metcons are ok atm, anything heavy OH is miles away from where it was. I tried a few mins of WZA 1&2, but they didn’t go well. Time permitting, I try full attempts at WZA 1 & 2, but neither will be great scores for me. This has been a little reality check.
Yep, great perspective and great to see where we are at with your training and that there still needs to be focus on that shoulder. Hit me up if you want some ideas on what to do outside of the training program for your shoulders!
Set 3&4 are missing from jerks?
sets 3-5 perhaps ? 😉
Fixed it, thanks for catching that!
A question that is the WZA Qualifier? I’m in the master program of invictus 50+ thanks
Wadopolooza (WZA) qualifiers are if you have signed up for that competition.
No need to do WZA unless you signed up! If you didn’t sign up then stick to the regular program that is above WZA!