A.
Two sets of:
Target Reach Swing
+ Air Chair Swing x 1 rep
*This should be practice for the timing of you jump and the direction of your swing
Rest as needed
And then . . .
Total Bar Muscle-Ups in two sets.
Each athlete will be allowed 2 sets (with a 60 second rest between) to complete as many total bar muscle-ups as possible.
55+:
Total Chest-to-Bar Pull-Ups in one set.
B.
35-54:
For time:
Row 1000 Meters
80 Double-Unders
40 Wall Ball Shots
Rest 4 minutes and then …
Three rounds for time of:
Row 500 Meters
40 Double-Unders
20 Wall Ball Shots
20 lbs to 10′ target; 14 lbs to 9′ target
Rest 4 minutes and then …
For time:
Run 600 Meters
30 Chest-to-Bar Pull-Ups
Run 600 Meters
55+:
For time:
Row 1000 Meters
60 Double-Unders
30 Wall Ball Shots
Rest 4 minutes and then …
Three rounds for time of:
Row 500 Meters
30 Double-Unders
15 Wall Ball Shots
20 lbs to 9′ target; 10 lbs to 9′ target
Rest 4 minutes and then …
For time:
Run 600 Meters
15 Chest-to-Bar Pull-Ups
15 Chin-Over-the-Bar Pull-Ups
Run 600 Meters
C.
Two sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
2 Mile Time Trial
WZA Qualifier
If you did the WZA Qualifier yesterday then please do Fridays normal training session today.
I am kind of running behind…I will probably end up doing Saturday’s workouts on Mondays. Anyway: A: 2+2 This is a massive win for me. Before looking at invictus videos, I had NEVER done two BMU strung together. I couldn’t even really do them. The air-chair idea was what did it. Awesome. B: 9 minutes (WB 15/15/10) then 3 x 5 minutes or so for the 500m. The row was around 1.55 then ended at 2 min or so. The DU’s slow me down. WB 10/10 then 10/10 the 12/8. The run was tiring but okay. Pull-ups were 6’s. Then… Read more »
No training Friday as I had a big day planned landscaping Saturday. So turned the work into a wod. Had to move 3 cubic meters of mulch into a garden.
10 rounds of:
12 body weight good mornings (shoveling mulch into bag)
1 sandbag power Cleans from mid thigh (Lifting the bag out of the wheelbarrow)
1 sandbag carry 25m up a hill.
Rest 5 mins.
Complete till all mulch moved.
Total rounds 46. Time about 3 hours. In 32C heat.
A. 6/6 UB Bar MU
B1. 7:24 (4:05 row, DU’s were ugly, 20/20 WB)
B2. 11:42 (3:33/4:03/3:56) DU’s were the challenge with elevated HR coming off Row. All WB UB.
B3. 8:18 (run 3:21/C2B10-7-4-3-2-1-3/run 3:21) find it funny that my run was the same.
A. 2/1
B.1 6:57
B.2 11:21
B.3 9:22
A 3 C2B
B1:1000 @ 3:44, DU, did several hundred singles to get to 30 DU, WB @ 2:08
B2: 500 row 1:49,1;46,1:50, DU – lots of singles but worked to get DU, 3 singles to one DU, WB 58-61 seconds all sets.
B3: run … too much cheek bounce on stitches…so rode bike 2 miles. C2B, pull-up did strict as cluster sets but took a lot of time, rode two miles.
C: completed
A. 3/4
B1. 7:17
B2. 12:02
B3. 8:57
A: Practised BMU
B1: 6:50 – 1000 – 80 – 40 DU 50, 30 and WB 4×10
B2: 14:35 3x(500 – 40 – 20) DU 20, 20 and WB 10,10
B3: 8:37 – C2B
C: Done
A. 13 C2B pull-ups unbroken in one set
B. 6:29 – 1000 – 60 – 30 One miss on the DU’s @ 55 and WBS UB
11:50 – 3x(50 0 – 30 – 15) One miss on the DU’s for round 2 and UB on WBS
9:34 – C2B’s 5/5/5 Pull-ups 5/5/5
36:04 Total time with rest
C. Done
Dang Barry good work! Guess I’m glad I had to work this morning then soccer with my youngest son. May have to try this one another day!
Thanks Ed!
A. 9/6
B1. 5:52. 3:29.7 row. UB
B2. 3:09. 1:39.1 row. UB
B3. 7:11. C2B 18/7/5
Whoops. Completely missed the 3 rounds part on B2…… ugh
Went with WZA6 this morning, 25:35. Burpee Ring Pull-ups were odd, second round of wall balls had too many breaks; good work out though.
A. Skipped
B. Jerks 155,175,185,195,205,220,220
C. Back squat 225,255,285,255,295,320
D. 30/20/10 7:37 last time 9:20
Lesson learned read to bottom before doing workout. 🙂
A. 13 7/6.
B1 9:16
B2. 4:25
B3. 10:26
I really treated this as recovery going about 75%-80%
So after I completed I scrolled down to see what was next and noticed the comment about doing yesterday if you did WZA. Woops. D
No worries Sean, you’ve just had your fill of WB shots 🙂
B2. Typo?
Haha. I wrote everything down thinking damn more wall balls ! Got down extra and saw about if you did……
A)Skipped as I taught MU and BMU last night.
B1)6:57
B2)11:29
B3)7:17 Left hamstring tightened up and could not really stride it out while running.
C)Completed
Oh no – rest that hamstring Dean!
I need to keep reminding myself that I am not as young as I might think that I am. I coach my son’s 11 year old travel baseball team and I do all the conditioning with them. A couple of the boys challenged me during our sprints between foul poles and I felt a twinge on the last one. That will teach me.
Oh no Dean!! Those 11 year olds – they will get ya every time!! 🙂 Hopefully with a little rest, you’ll feel much better.
A1. Done
A2. Total 27 –
19+8
1st set was 1 Rep more than the last time we tested.
B. Felt unmotivated for these but just told myself to suck it up, put my head down and get the work done
B1. 6:28 row 3:32.9, tripped a few times on dubs, wbs 15/15/10
B2. 10:47 – row 1:46.9 UB/15/5, row 1:53 UB/15/5, row 1:55 UB/20
B3. 6:47 not sure about runs, pull-ups 8/8/7/7 with short breaks
C. Done
Glad to be done early. Looking forward to spending the day with my girls!
So if we can’t string BMU together it would be 1, 1? I think I’ll just practice ha ha
Yep, correct Juls!
WZA6 – ok, so RMU were smooth and pain free. However, physchologically I only wanted to do singles. Thus 23:59. It’s been far too long without RMU, so I have to be content with that.
A: 3+3 (ok, considering I haven’t done multiple reps so far this year)
B1: 9:18
B2: 13:36 (ok, compared to B1)
B3:
C: done
Have a nice weekend everybody!
Nice work Markus!