Session One
Gymnastics Skills Warm-Up
I.
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings
Step 1 – Feet on the Ground
Step 2 – Feet on a Box
Step 3 – Calves on a Box
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)
II.
Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed
followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)
followed by…
Two sets of:
Alternating Single-Leg Cross Toes to Bar
x 20 reps
Rest as needed
A.
Every minute, on the minute, for 6 minutes:
Sumo Deadlift x 3 reps @ 55%
*Lower the bar quickly but controlled, and begin each rep with the bar at as dead stop on the ground.
B.
Three rounds for time of:
42 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
18 Strict Handstand Push-Ups
Session Two
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
CHOOSE ONE OF THE FOLLOWING
Option 1
Strongman Session
Two sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by…
Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes
followed by…
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
OR
Option 2
Track/Running Session
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice
followed by…
Run 2-3 Miles @ 80-85% of your 1-Mile PR Pace
OR
Option 3
Rowing Session
Row 4000 meters @ 10 seconds slower than your 5k PR Pace
Rest 5 minutes
Row 4000 meters @ 10 seconds slower than your 5k PR Pace
a) sumo deadlift done at 110 kg
b) I turned this wod into a partner wod with a few buddies and did 6rounds in total splitting the reps as needed. was a lot of fun
c) squeezed in the 3 mile run at the end too
I was going to make this up today, since I was watching my sister at a competition all day yesterday, but i didn’t get to do it today. Traveling back from the comp, getting my kids and prepping for the week ahead, I decided not to add more stress by forcing in my workout. Quality time with my family and friends, shopping done, food prepped and a little bit of relaxation. One more rest day, but mentally in a good spot to tackle this week!
Session two
Warmup done
Strongman option
had a rogue sled in a gym today so dragged 135 about 100 feel (down and back)
farmer carry with the barbells with handles did 90lbs in plates and then 110 in plates
bear hugged a 100 lb dball which sucked way more than I anticipated
Session one
muscle up set: 12 (-6) 2 rep increase from last week. not really going for a pr just using it as a warmup
A. 265
B. 15:21
wall balls 42/28-14/26-16
toes to bar started out in sets of 5 and would decay to triples, doubles, or singles around 20 each set
shspu 10-8/8-4-3-3/9-4-3-2
happy that I was able to do larger sets of wall balls. shspu were usually my rest period. toes to bar were limiting factor
Visiting Florida for the weekend had to drop into a gym Sunday.
Warmed up with 4000 m row
Gymnastics done
14 muscle ups. 1 shy of pr
A. 285# for sumo
B. 20:45… Core was fried from gymnastics. And I can’t express how much I hate doing strict hspu with an abmat and plates. Makes me miss my gymnastics mat.
Cooled down with 4000 m row
B.
Three rounds for time of:
42 Wall Ball Shots (20 lbs)/ 30 Toes-to-Bar / 18 Strict Handstand Push-Ups
Time: 12:57 / did everything UB the first round which was a bad idea, burnt me out for the last two rounds
What are your thoughts on lifting heavy in nano/metcons vs Olympic lifters? I have pretty good flexibility and all of my PRs except for my full snatch were done in nanos.
Train in what you are most comfortable in. If you are able to perform your max lifts in your “flat” shoes then more power to you. However, weightlifting shoes do provide more stability and might possibly put you in a better position in your lifts even if they are the same numbers for both shoes.
Ok, I was thinking the same thing, I just wanted to pick your brain. Thank you Hunter!
I. 15 MU Transition work 15 BMU Planks: done Hang L Alt: 20 UB A) sumo DL done at 275 (very easy) B) w/ 30 lbs Med ball to make up for not using one last week 16:15 with 30lbs Med ball broke reps into 10s with short rest, could handle it a lot better. Session 2: Still need to do Delt stuff Bis Iron scap Sorry for Alting the programming but had to figure out how I could handle an assault bike… 5x50cals for time on a assault bike / 3 min rest (First time working on one of… Read more »
Not going to be mad about you doing more Assault Bike!
First time I was able to hop on one of those bad Larrys’ and take it for a spin, nasty. Can’t wait to get to the states and buy my own. Anyway Hunter posted yesterday I think asking for the programming a day early, is that possible or a complete inconvenience? It’s due to work and gym hours where I’m located. Not happy that the month before the open I have to travel. I receive the workouts at 2pm on the training day. Not at 9pm the day prior to training. I’m 17 hours ahead of you all.
A) 15
27 bmu
B) 16:50
T2b took longest . HSPU unbroken
A) 17 MU. Pretty sore from yesterday. Took a while to get warm.
21 Jumping BMU
Skipped sumo DL
B) 11:58. Wall balls UB first set then 21/21
T2B: 20/10-15/15-12/10/8
SHSPU: UB every set
Nasty bro!
A. 14 MU UB
17 Bar Jumping MU
B. Not sure why but wanted to try a 20RM Back squat. Hit 300lbs. My old weight was 275lbs. So PR.
C. Sumo done at 225lbs
D. 15:13
Ouch! Congrats on the PR, but make sure to take care of those muscles now. Stuff might be getting tighter than normal after that.
Session 1:
A. Did not do, short on time
B. 15:10
Session 1
A. 255
B. 17:44. too many no reps.
Session 2
Sled pull during a snow shower.
Kettlebell towel grip farmers walk.
Love the commitment! Did you add some extra weight? I know that snow makes it slide easier;)
As a matter of fact, I did add some!!!
Session 1
I. 17 MU unbroken set
16 jumping bar muscle ups
Planks done
50 Lsits on rings 25/15/10
Single leg T2B done.
A. 225lbs
B. 14:04 Rx
Session 2
Strongman option 1….
Quad pump and now my grip is really done. Great week!
Session 2: Strongman stuff. I tried to make sandbag carry heavier by using two of them…but different weights cause it was really hard to get them on my shoulders!!
Looks good! I’ve been carrying them zercher style. So tough on the core.
I’ll have to try it that way! Thanks for the input!
First time ive gotten a whole single session in!
Session 1
I) 19 muscle ups, 2 rep PR
A) 275
B) 15:33, hspu ub
A. Sumo at 265
B. 12:55 RX happy with this. Wall balls are a huge weakness.
Session 1:
Ring Muscle Up Max Reps Unbroken: 15 PR by 1. Had 16 but missed the turnover. Super psyched about this after doing a ton of Muscle Ups yesterday.
A: SUMO DL @285 complete
B: 18 mins for WOD. HSPU again took me 3-4 mins/round.
Session 2:
Run complete: 22 mins and change for 3 miles felt great.
Will post other lifts from earlier in the week later tonight. Thanks for a killer week guys.
Congrats on the Muscle Up Pr Jonathan!!
Session1
Gymnastics done
Ring MU 15
Bar MU 21
A)sumo deads at 300
B) 18:55 BIG improvements on strict HSPU. Wall balls unbroken
Session 2
2 sets of
14 minutes of cross country skiing at 80%, rest 5 minutes
Glad to hear you are getting some improvements on the gymnastics!
AM Session
I.
Gymnastics done
12 Ring Mu (+2 from last week – looking to add 2 every week – elbow is feeling much much better)
A.
DL @ 275
B.
17:15 RX
WB: UB, 25+17, 11/11/11/9
T2B: 12/10/8 x 2; 6’s last round
SHSPU: 9/6/3 x 2; 14-4 last round
**Maybe paced a little too much
PM Session
Rear Delt Warm Up w/ 15# DB’s
Option 1
RSD – Straps broke had 700 on sled; ended up pushing a sled for 10 laps
FC: 75# per hand
SBC: Used a 75# Rogue Block to make it awkward.