Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
T-Spine Rotation x 10 reps per side
and then …
and then …
Two sets of:
Single Leg Hip Bridge x 10 reps per side
Skydivers x 10 reps
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%
B.
Every 90 seconds, for 6 minutes (4 sets)
Muscle Clean x 1 rep
Build to a heavy muscle clean
and then …
Six sets:
Clean Lift-Off
+ Clean
*Set 1 @ 65%
*Set 2 @ 70%
*Set 3 @ 75%
*Set 4 @ 80%
*Set 5 @ 84%
*Set 6 @ 88%
Note:
Try to be as consistent as possible on each lift, including your warm-up lifts.
C.
35-49:
Five rounds for time of:
Assault Bike x 30/20 cals
Ring Muscle-Ups x 6 reps
50-54:
Five rounds for time of:
Assault Bike x 30/20 cals
Ring Muscle-Ups x 4 reps
55+:
Five rounds for time of:
Assault Bike x 25/15 cals
Chest-to-Bar Pull-Ups x 6 reps
Notes:
Please feel free to reduce the volume of the ring muscle-ups if you will be at that station for more then 2 minutes. You may also do the following as substituitions for ring muscle-ups:
Jumping Ring Muscle-Up
Muscle-Up Ring Transition with Feet on Box
D.
Two-Three sets of:
DB Tate Press x 10-15 reps @ 2111
Rest 30 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 30 seconds
Kneeling Paloff Press x 15 reps per side
Rest 30 seconds
Day behind this week. Working on 3 days rest. Time crunch today too.
A. 230, 245.
B1. Muscle Clean – 135, 145, 155, 160
B2. Lift Off + Clean – 175, 185, 200, 210, 215, 220
C. Skipped. Did some strict MU work – a bunch of singles.
D. Done. Tate Press 35# DBs. Dips with 35# Kb around waist. Palloff – middle band.
Day behind
A. 225 240
B. Worked up to 165.
C. Ran out of time and drop in to local.box
30 20 10 AB and KB swing @ 53 10 20 30 deadlift @135 and row pretty good sub for AB and MU
B2: up to 285#. Was supposed to go up 11# but 285 was a little strain on catch elbow because it was a little sloppy so shut it down knowing MU next.
C: 13:55. Lost the MUs going into round 3. Kind of a tough one.
Short on time today.
DMA: Complete
A. 240 / 240 / 240 / 255 / 255 / 255
B1. 95 / 115 / 135 / 165
B2. 190 / 195 / 205 / 220 / 230 / 240 missed first clean then tried again
C. ran out of time
D. ran out of time
A. 145/185 185 w/belt
B. 95 then 105-125
C 12:23 55+
D. 1 round
Warmup complete
A. 1-3 @ 132#, 4-6 @ 140#
B. Muscle cleans at 95-100-105-110
Clean lift off+clean 100-105-115-120-126-132
C and D…ran out of time.
Had physio today so no time to get to gym–did Bike wod from last week (8min of 15 sec fast, rest then repeat). 43 cals then 45 cals.
Hope you had a good physio appt!
Yes, so far knee has been really good as long as I stay on top of it, and limit jumping activities!
A: 245-245-245-255-255-255
B: 135-145-155-155
B2: 166-175-185-195-205-215
C: 13:35 and did 3 strict MU as my bike is in basement and ceiling is too low so did seated strict mu. Reg rings are in garage and didn’t want to carry bike up the stairs
Ohhh that is a fun combo!
DMA done
A. 170, 180#
B. Subbed with 6 sets x 1arm DB Strict Press 30# x 6 reps ea arm
C. Subbed RMU with 10 sandbag squats 100#, yuck!!!! Legs and lungs! 12:56
D. Subbed with tricep extension and no ring dips.
Shoulder PT done
Swim 600yds at pool
Good work Cheryl!
A. 95/115/125/125/125
B. 95 all muscle clean
95/105/115/115/120
C. Sub 20 cal row and 6 hspu given gym limits 10:18
Tried the tricep work but that hurt the shoulder weird
Oh interesting Kelly – how is the tricep feeling today?
I think it bothers my bicep tendon— I had surgery where they cut and reattached the bicep tendon almost 2 year Ago. I think that is what is flared but I don’t know. May get an mri this week.
Keep me updated with how it feels throughout the week!
A. 215, 240
B. 135, 155
C. 13:59 AB held 61-63 first two sets then 58 rpm for sets 3-5. C2Bs UB all sets.
AM: Skipped the Front Squats and Cleans to do the Squat Clean Team series workout (rough!)
PM: Bike/MU workout: 12:02
So fast Karen!
A: 105/112kg
B: stayed at 70kg for all muscle cleans
Then 85-91-97.5-104-110-115kg
C: 13:30 Rx
I found sets 3,4,5 challenging on the bike but I got through all sets of ring muscle ups unbroken..
Solid work Bill!
DMA done
A) 165/175
B1) 65/75/85/95
B2) 90/95/100/110/115/120
C) Row/Jumping RMU. 10:19
D). Tate Press @15# DBs/Dips (stationary)/Pallof Press with blue rogue band
A) 135/145
B1) 75/85/95/105
B2) 105/110/120/130/135/140
C) did a workout with the class and then did Strict Ring Muscle up work. I knew my shoulder wasn’t ready to try to do ring muscle ups today.
Good call Dawn!
A. 205#(3)/215(3)
B1. 155/165/175/185
B2. 165/180/190/205/215/225
C. Worked out in my garage gym, so no ring MU. Did strict C2B and dips instead of the MU. Still a good workout!
D. Done
A. 3×105 kg/3×112 kg
B1. 60 Kg
B2. 65/70/75/80/84/88
C. 20:41 Very challengeing to me. My goal was to complete this WOD under 20 minutes, but I broke last rep on the last round of RMU at 19:57 minutes. It is amazing how much time we expend to perform just one rep after we break. Ring Muscle ups were done as follow (1st 6) – (2nd 5-1) – (3rd 4-2) (4th 4-2) (5h 4-1-1)
D. Skipped
Good notes on how you broke up your muscle-ups – there will be some more muscle-up work in our next cycle, building in density!
Hey Nichole that brings to mind….where are we at in the cycle right now?
Almost done! Cycle will end the first week of October, then a de-load week. Working on the next cycle now 🙂
Thanks. Eager to do them.
DMA) done
A) 225,225,235,240,245,245
B1)135,155,175,185
B2)165,185,205,225,235,245
C)16:41 rx
Rmu 4/2 eac rd except the last 4/1/1(had 1 miss on the last mu of the last rd)
D) done
Well done Josh!!
DMA – done
A. 1 – 3 @ 155 lb., 4 – 6 @ 165 lb.
B1. 95 – 105 – 110 – 115 lb.
B2 125 – 135 – 145 – 152 – 160 – 167 lb.
C. 12:30 held A. Bike at 61/62 rpm and C2B’s were UB
D. TP – 20 – 25 – 25 (15 R’s)
D – on Ring Thing (12 R’s)
KPP – red band
Awesome work on your chest-to-bars!
DMA: done
A. sets 1-3: 140#
sets 4-6: 148#
B. muscle clean: 70#, 75#, 80#, 85# – my 85# was a bit shaky
clean lift off + clean: 90#, 95#, 103#, 110#, 116#, 121#
C. 16:57 -my AB times were between 1:26 & 1:52 I did spend some time standing at the rings just trying to catch my breath.
D. done: 2 sets
Nice Tabitha, how did that progression feel for your muscle-ups?
It was good!