Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Ring Hamstring Walks x 3 walks
Interval 2 – Hamstring Floss x 10 reps per leg
Interval 3 – Inchworm Walk x 3 reps
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
Three sets for max reps of:
60 seconds of Ground to Overhead
Rest 60 seconds
40-44: 185/125 lbs
45-49: 175/115 lbs
50-54: 155/105 lbs
55+: 135/95 lbs
C.
Three rounds for time of:
Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Box Jump Overs x 20 reps
40-49
: 225/155 lbs; 24″/20″
50-54: 225/155 lbs; Handstand Push-Ups to 2″ riser; 24″/20″
55-59: 185/135 lbs; Handstand Push-Ups to 2″ riser; 24″/20″; Step Ups allowed
60+: 185/135 lbs; Handstand Push-Ups to 4″ riser; 24″/20″; Step Ups allowed
D.
Three sets of:
DB Floor Press x 6-8 reps
Rest 60 seconds
Single Arm DB Row x 6-8 reps per arm
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
Today my head cold combined with lack of sleep all week finally caught up with me…hit a wall.
A – 215-245-275-315-335
B – 7/6/6 @175. Ugh. Huge goat for me.
C – 6:21 (225/24). This should have been in my wheelhouse. First round in 1:28. Last two in almost 5:00. Just flat out hit a wall that should not have been there. Frustrating.
D – DB floor press 55# (15 reps/set), 70# rows, 40# Z-press
Mobility done plus also warmed up back with 20 back extensions .
A. 185/225/240/275/295 reps as prescribed
B. 125# – 12 reps ( then the lady next-door came over and stopped us because we are being too loud drop in the barbells… How rude!)
C. 4:14 ( to give knee a rest subbed box jump overs with GHD situps)
D. 35#/45#/30#
Mobility?activation done plus some Xover symetry
A. DLs 195/230/250/290/310
B. C+J density @155# 9/8/8 (50-54-scale)
C. C.5:37 (185#, 2″ riser, 24″ 50-54 scale) 1 HSPU break in 1st round. round 2, & 3 unbroken
D: 55#s Floor press, 60# Rows, 40#s Z press
Mobility finished
A. 225#, 275#, 295#, 340#, 360#
B. 11, 9, 9. All @ 185#
C. As prescribed but strict HSPU because I can’t kip efficiently. 5:30
D. Ran out of time. Maybe tomorrow for warm-up.
Mob- done A. I do not have a max dead so I went off 400ish- 195//235/255/295/315 B. 10 @ 175 then neighbors of the box came over and told us to keep it down because they were having a motivational talk w 35 people. I explained it would only be 2 more minutes and they said it would be a big problem- I wanted to go over and give them a motivational talk of my own “Shut the f*&% up over here, there are decent people next door trying to crossfit” I am still refining it. Anyway we moved on… Read more »
4:50 🙂
I’m never disappointed to see HSPU in the WOD.
4:50 was my time also…after two rounds. Nice work Al.
Great work!!
Glad you held frame. Should have just given them the Arnie motivational speech. DON’T BE AFRAID TO BREAK THE RULES!
4:50, seriously wow!! I was unbroken on dl and hspu, guess working alone my box jump overs are slow…
I spend most of the time just trying not to get lapped by Cheryl also at play here is we did not do the G2O- we did one set and got broken up by a lady telling us were making too much noise.
Mobility done
A. 125/150/165/190/200 (6)
B. 7/6/7 @115
C. 10:30 RX. Hspu are not my jam
D done.25# floor press, 40# row, 30# z press (struggled to get 6 with right arm)
Mob Done
A. 235/280/305/350/375
B. 8/8/7 @ 185#
C. 7:48 Thanks for the chance to do so many HSPU’s 🙂
D. Done
A. done off 420 (210,255,275,315,335)
B. 11,11,10 @155
C. 6:11 (no riser)
D. 45,45,60
Really enjoyed todays training. Probably because there were no WB or rowing. Have a nice evening all.
Solid day for you Al!!
Thanks Matt. Solid day for you also!
A. 155, 185, 205, 235, 247
B. 8,7,8 @ 135#
C. 9:29
D. Done
M & A done A. 145/170/185/200/230 B. I skipped this because I did the 5 Am class Wod it was as follows: for time: 15 ground to overhead @ 65# 10 burpees over the bar 15 ground to over head rest 3 min 8 ground to overhead @ 95# 6 burpees over the bar 8 ground to overhead rest 3 mi 4 ground to overhead @ 105# 3 burpees 4 ground to overhead Done in 11:44 C. 6:05 RX I can usually go faster on the HSPU but my timing was off. D. DB presses 45# Single DB Row –… Read more »
a. 225, 265, 285, 335, 355
b. 8/7/7 @ 185
c. 14:29
M&A done
A. 205,245,265,300,325
B. 6,7,6
C. 9:15
D. Used 1.5 KB on floor press and rows, 1 on z-press
Hi Jay! Hope all is well. We all miss you at CFA! 🙂
I miss u guys too, Tracy! Wish I was back there! Someday I hope to get the timing off on my hspu’s so I’m as fast as you!lol
Mobilized
A. 195-315
B. 10 @155. Only 1 round.
C. 8:40 struggled today. DL was faded from A and lost my HSPUs.
D. 50 Floor, 45 Row, 35 Z-press
M/A done
A. 145, 175, 195, 215, 230×4 singles (felt so heavy today).
B. 8, 8, 7
C. 7:58
D. 2 sets done.
A. skipped deadlifts…snatched instead 155, 160, 165 (first time i hit that in a few months)
B. 4, 3(missed one jerk), 4 (not very comfortable with clean and jerks at this weight for time so felt that these went well)
C. 7:33 (kipping hspu)
d. 40/53/25
Great job today Sean and nice working hitting those snatch numbers!
A. 225/275/295/335/355
B. 6/7/5 @155
C. 7:02 (2″ riser)
Mob done
A. 175/205/225/255/275
B. 10/9/9 @ 105
C. 6:25 one abmat kipping. (tried strict when finished and was able to get a few with one abmat!!!)
YAY!!!! 🙂
Wahoo Litsa!!!!!!!!! That is major, congratulations!
Thank you!!!
Been a while…good to be back posting. Dad is recovering well, just needs to push himself to eat a little more & walk a little more. I need to eat a little less & run a little more!
A. 185, 225, 235, 275, 290
B, 9–9-10
C. 9:06 Did HSPU strict.
D–didn’t get done, but did some bench press, pull ups & curls earlier today
Thanks for the update Eric, great to hear!
Thanks for sharing the good news about your dad. And yes, we all need to run a little more.
A. 225, 265, 295, 325, 365
B. 11, 10, 9
C.6:36
D. Done 45# db z press, 100# db lat pulls
Solid Matt, you move a barbell well!
What a great day!!!
Only had 1 RX HSPU since July- thought why not give it a shot!!!
WOW-3 in a row-2 in a row-3 in a row 2-in a row!!! YAY! so excited
Mobility Done
A. 125/145/160/185/195
B.5/5/6
C. 15:37-HSPU- I used 1 ab mat then went to 2. Even after I did the RX…
D. #35 DB Floor Press
#35 for Single arm rows
#20 for DB z press today
Fantastic progress Cheryl! So happy for you!
Thank you!!!