Dynamic Mobility, Activation and Warm-Up
Two sets of:
Wall Bridge x 30 seconds
Lat and Hip Flexor Combo Stretch x 30 seconds per side
and then …
Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch
x 30 seconds per side
and then …
Three sets of:
Static Ring Holds x 15 seconds
Rest as needed
A.
Take 5 minutes to draw out your footwork and do 10 jump and lands
Four sets of:
Jerk Balance x 3 reps
Rest as needed
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%+
And then . . .
Three sets of:
Jerk Dips x 1.1 @ todays heaviest weight
Rest as needed
B.
Five sets of:
Posted Single Leg Deadlifts x 6 reps per leg @ 3011
Rest 2 minutes
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – Row or Assault Bike x 15/12 Calories
Minute 2 – 200 Meter Run
Minute 3 – Toes-to-Bar x 12 reps
55+: 12/10 Calories; Toes-to-Bar x 10 reps
Note:
This is a great conditioning piece. If you have less then 10 seconds of recovery per minute then reduce the row or assault bike calories by 2 and make the run 150 meters.
Optional Gymnastics Session
If you are not familiar with the value of knee height during bar muscle-ups, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Arch Under Bar Jump to Support x 10 reps
Kipping Knees-To-Chest x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Target Reach Swing x 3.3 reps
*Rest 10 seconds between sets of 3 reps
Air Chair Swing x 5 reps
*These can be singles or multiple reps per attempt.
Followed by. . .
Option 1 – (If you do not yet have a bar muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Swinging Knees-To-Bar x 5 reps
Tucked Bar Front Lever x 6-10 reps
Option 2 – (If you already know how to perform a bar muscle-up)
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Ups x 1-5 reps
Completed this training today (9/27) A. Jump and lands complete Jerk balances 35/65/75/85# Split Jerks 90/105/112.5/120/130/140/147/155 (PR). Everything felt really good today, I actually did an extra rep because the PR at 155 felt smooth and I actually hit 160# (a 10# PR) all this overhead work is totally paying off! Jerk Dips @160# B. Complete with 44# KBs. Butt and Hammies on Fire! C. Holy smokes. This was hard. I scaled to 10 cal on the AAB, 150m on the run, and 10 TTB. Takeaways: running continues to be my weakness, but the AAB and goes to bar have… Read more »
Just did the optional gymnastics today. No luck getting bMUs today
Joined in to class team wod today
A. 1 front squat, 1 back squat x 10 sets–up to 155, stayed there for 4 sets
B. Complex of 1 clean, 1 jerk, 1 front squat, 1 jerk–up to 125, then 135 for clean and jerk, could not bring weight down for front squat–shoulder doesn’t like that!
C. Partners share equally 20 min amrap 30 cal row, 60 DB alt snatch, 90 burpee, run 400
A1. Jerk Balance at 115
A2. 150, 175, 185, 200, 210, 220, 230 (100%). Missed 235. Not patient enough on dip.
A3. Jerk Dips at 235.
B. 70# KBs. Love these. Really hammers glutes.
C. 15 cal row, 200m run then odd rounds 12 T2B and even rounds 12 wall ball shots (25# WB) to mix things up. Only real rest was after T2B/WBs. Was a grind at the end.
Aren’t they awesome?! My hamstrings and glutes are soooo sore today!
A. BB then worked to 165 170F JD 170
C. 7 rounds.
Short on time. Hope to make up tomorrow
Nice job getting some of that emom in!
A. Power jerks up to 145.
B. Double KB single leg RDLs w/ 35’s
C. Death. Completed somehow but it was rough. UB T2B on all rounds allowed for just enough rest to get through the row run combo.
Looking forward to sleeping tonight.
GREAT JOB completing that emom!!! How is the back feeling after the single leg RDLs?
DMA – done
A1. Done
A2. Jerk Balance 30/40/50/55 KG
A3 Split Jerk 3×60/2×70/2×75/1×80/1×85/1×90/1×95//1×95 Failed KG
A4 100/110/116 KG
B Skipped
C. 7 Rounds (15/200/12) then 3 Rounds 15/Skipped/12) 9 Rounds of T2B Unbroken.
Great job with your ub T2B!
Felt geat
DMA – done
A1. 65 – 65 – 75 -75
A2. 105 – 120 – 130 – 135 – 145 – 155
A3 done @ 155
B. done using 24 Kg Kb
C. subbed DU’s for Run
– all T2B unbroken, all but 2 rounds of DU’s UB
Fantastic work Barry, especially on your T2B!
Thanks Nicole. T2B are feeling very good!
DMA) done
A1) done
A2)165,195,205,225,245,255,255,255
A3)skipped
* shoulders were really fatigued today, jerks didn’t feel that great and were a little sloppy
B) done 53 kbs
C) done rx
15cal row was :28-:30 sec each rd
200m run was :48-:56 sec each rd
T2b was 25 sec each rd
Excellent job on the emom!
DMA✅
Shoulder stuff & crossover symmetry
B. @12kg
C. ✅ modified with 15 V-ups instead of t2b
Bike splits: 43/42/40/39/40/39/40/45/43/38
Run splits: 48/45/45/46/47/48/49/49/49/47
Shoulder PT
Well done on that emom!
A. 55/65/75/85
Then 95/110/115/125/130
135/145/150
All jerk dips at 150
B. Only 3 sets
C. 35 sec on tower
50 sec run
2 bar mu attempts – got total of 6 bar mu
Yay!!! Awesome job on your bar mu!!!
Mobility completed
A1)95#/105/115/125
A2)125#/147.5/157.5/167.5/177.5/190(3) The last three sets at 90%+ were tough today.
A3)190#(3)
B)44# KB’s(3)/53# KB’s (2) What is a good % of our DL that we should be using for this exercise?
C)Completed with rowing as couldn’t bring myself to get back on the bike again today. Rows took :40-:45, Runs took :40-:45 and T2B took :20-:25 all UB. Fun EMOM.
Oh gosh, it is really light for the single leg dl. I don’t know what percentage but this isn’t necessarily about loading but more activation.
OK. Thank you. I feel properly activated as my glutes and hamstrings are sore every time we complete this exercise.
A1. 125/135/140/145
A2. Worked up to 240 (94%) with no misses. Jerk is feeling really good.
A3. 240
B. Done with 60# DB
C. Done – row all rounds. I couldn’t get back on that bike again today! Felt good – the runs got tough in the last few rounds, but kept them pretty consistent at :45 or so.
SO FAST!
Jerks look solid as well!
A1. 115/135/165/185
A2. 145/170/185/200/215/225/235/240
A3. 240×3
B. Skipped for time
C. Done – UB T2B throughout; felt good for 6 rounds, last 4 hurt
Fantastic Michael – excellent work on your toes-to-bar!!
A. 115/125/135/140
A1. 145/165/175/185/200/210/220/230 97%!!!!! Felt great today
A2. 230 x 3
B. 32kg 4 sets tweeked left hip twisted funny
C. Holy death only 8 rds first 5 t2b UB
Subbed DU’s for run after first Rd feet slipped off peddles from rain. Tank was empty
AB cals were :20 to :25
Happy your jerks felt good!! EMOM is a breather today – looking forward to doing it later in the day!
Hell yes! I look forward to seeing it again!
A1. Up to 75kg.
A2. Up to 116kg.
A3. 120kg. 140kg. 150kg.
B. 32kg KB’s.
C. 15 Cal AAB. 15 Cal row. 12 T2B. This was rough!!!
Great work Stephen!!
A. Split-Jerk:
A1. 20/30/40/50
A2. up to 120 kg (without misses) and
A3. 120 kg (feeling dizzy).
B. Back-Squats:
3×115/115/115/122,5/122,5/122,5
C. EMOM30 (15 cal AB, 150 m row and 12 TTBs):
1.-4. round: Work
5. round: rest,
6. round: work and
7.-10. round: quit (Oktoberfest hang-over).
lol Markus!
A1. Jerk balance 15-25-35-45kg
A2. Split jerks 45-51-55-60-64-68-72-75kg. PR in split jerk 😀
A3. Jerk dips, didn´t know what 1.1 means so I just did 3 sets of 5 dips with 75 kg
B. 2x16kg kb
Time was up 😮 But my back and legs were tired so I just called it a day 🙂 Happy with my PR 🙂
Congratulations on your PR!!!
1.1 – The period represents a 10 second rest!
For part c, 15cal row or 12cal AB for both male and female? Or 15cal row or AB for male, and 12cal for female? (Hoping for option 2……)
Sharon 15 calories for men and 12 calories for women.