Workout of the Day
Mobility and Activation
Three sets of:
Scap Pull-ups x 6-8 reps
DB Ext Rotation x 8-10 reps @ 2011
CrossOver Symmetry Pull Downs x 5-8 reps
A.
MEN & WOMEN 40-55
Every 90 seconds, for 12 minutes (8 sets), complete:
14′ Legless Rope Climb x 1 ascent
(switch to 2 standard climbs if legless is not possible)
MEN & WOMEN 55+
Every 90 seconds, for 12 minutes (8 sets), complete:
14′ Rope Climbs x 1-2 ascents
B.
Five sets of:
3 Jerk Dip Squats + Jerk
(Use Jerk Blocks)
Rest as needed
*Perform three controlled dip squats then on the fourth dip, Jerk the bar overhead.
**Increase load by 2% on last weeks results
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
Stationary Dip x 6-8 reps @ 2011
*Set 2 – 4 reps @ 80%
Stationary Dip x 6-8 reps @ 2011
*Set 3 – 2 reps @ 90%
Stationary Dip x 6-8 reps @ 2011
*Set 4 – 1 rep @ 95%
Stationary Dip x 6-8 reps @ 2011
*Set 5 – 2 reps @ 90%
Stationary Dip x 6-8 reps @ 2011
*Set 6 – 4 reps @ 85%
Stationary Dip x 6-8 reps @ 2011
*Set 7 – 6 reps @ 75%
D.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
40-54:
135/95 lbs
55+:
115/75 lbs
A. warmed up with leg climbs 3 round, rest legless
B. done up to 110#
C. done up to 140#
D. 19 +7 Rx
MOB: Done
A. 6 legless (not all the way up to 14′ feet, but as close as I could)/4 leg assist
B. 105/115/120/125/130 (just scared to get under more weight)
C. 130/150/170/180/170/160/140
D. 20+3 (scale: 85lbs)
Mobility done.
A,B skipped (shoulders)
C. 215/250/280/295/280/265/230
D. 21+16
Still working out as much as I can while giving my shoulder some rest. Did yesterday.
A. Done
B. Up to 220
C. Up to 250
D. 25+1
MOB Done, love it
A) Done, with legs.
B) 92#/97#/102#/107#/112#
C) 136/156/175/185/175/166/146# + 7 unbroken dips each round on stationary bar
D) 22+6 RX
For some reason I had a blast doing rope climbs! Not usually my favorite.
Mob done
A. Done
B. 70-80-90-100-110 kg (110kg jerk was really easy)
C. 140-160-180-190-180-170-150kg + 8 ring dips all sets
D. 30 reps RX
Mobility Done
A. Got 7 & 3/4, Last climb 2′ from the top had to grab with my legs.
B. 170/180/190/200/210 up from last week.
C. 245/280/315/335/315/300/265, All dips unbroken on jerk blocks.
D. Skipped: Had to coach class.
Mobility completed
A) RX’d
B) 135, 185, 185, 205, 205
C) 280, 320, 360, 385, 360, 340, 300
D) ran out of time
Fantastic programming!!!
Thanks Dale!
A – attempted legless each time but struggled to get all the way up to 14′
B – 115#, 125, 135, 145, 150
C – 150#, 175, 195, 205, 195, 185, 165 (5 dips each round)
D – A-C took a lot longer than expected and had to go out of town for weekend. No time. Dang! Really would’ve liked to do this.
40-54
Mobility and Activation completed
A. No rope at home, couldn’t get to a box today.
B. 95/105/115/125/130*, no blocks. First time hitting 130! Doing the jerk dip squats really helps my technique…wish I had the blocks today to just drop the bar.
C. 125/145/160/170/160/155/135, 6 dips all sets w/makeshift station with dining chairs stacked with bumpers! Aww yeah!
D. 17 rounds + 8 reps
Awesome work Aimee!
Thank you Nichole!
Mobility done.
A. 8 Legless climbs.
B. 160, 170, 180, 190, 200F
C. 175, 200, 225, 235, 225, 210, 185
D. 20 + 1
A. Done.
B. 135-175
C. 225/255/275/295/275/255/245, with 8 dips/set
D. 24+7 1st timer
Mobility = Done
A. No Rope – home gym, ceilings too low
B. 135, 155, 185, 215, 215
C. 275-6, 315-4, 345-2, 365-1, 345-2, 325-2, 290-4 (failed to get all reps on last two sets) + 8 dips after each round at tempo
D. 22+3+6+3
Mobility Complete
A. Two legged climbs
B. 195,195,195,200,200
C. 290,335,375,395,375,335,290
D. 23+2
A. 5 leg less (elbow:( )
B.135-155-195-205
C. 235-270-305-320-305-290-255lbs
D.20 rounds 14 reps @ 135lbs
F NW 50-54
This was a great day for me!!!!!!
A. Never tried legless before but I was able to do it!!!!
B. All rounds 95#
C. 135, 155, 175, 185, 175, 165, 145 all felt solid. Did 7 dips each round.
D. 24 rounds.
Awesome work on the legless rope climbs April!
A. 8 legless
B. 85/107/117/127/137 (f) hit jerk blocks on dip. :-/
C. 145/170/190/200/190×1/175×1/155×4
D. 21
Did Tuesday’s workout yesterday, tired legs!
A. Done
B. Up to 210
C. Done off 320
D. 26
A. 4 legless attempts, about half way, finished the last 4 with 2 regular climbs each minute.
B. up to 142#
C. 150/170/195/205/195/185/160 6 dips each round, had to break last set 4/2
D. I feel like I really sucked at this workout! My legs were on fire today. (40-54) 20+12
What about 20 reps sucks? You killed it!
A-5 legless 17 ft, 3 standard (year since doing rope climbs felt ok)
B-Up to 225
C-Up to 335, 7-8 tempo dips each round
D-21 rounds-right side lower back on fire!
Also got in a few muscle ups no misses-year or so since attempting last MU.
Visited friend box today. Interurban Athletics In Kent, WA
Awesome work Joe!!!