Dynamic Mobility and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
and then . . .
Two sets of:
Trap Mash x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side
A.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.
B.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
50-59:
Strict Handstand Push-Ups to 2″ riser
60+:
Strict Handstand Push-Ups to 4″ riser
and then . . .
All age groups:
As many reps as possible in 3 minutes:
Double Unders
Please compare your results to January 5th.
C.
All Age Divisions
:
Complete as many rounds and reps as possible in 7 minutes:
8 Toes to Bar
10 Box Jumps (24″/20″)
12 Cals on Concept 2
55+: Box Jumps/Step Overs Allowed
Mob – complete love these
A. 260,300,315,335,355,375 (match PR) couldn’t do anymore today
B. HSPU 27,10,8 improvement (last time 22,9,5)
DU – 179 (169 last time)
C. 4rds + 8
Mobility: Complete
A. 285#, 324#, 345#, 365#, 385#, 410# (PR), 410#
B1. 21, 9, 5 (Same as last time)
B2. 170 (Same as last time)
C. 4 + 25
Did this onThursday…
A) 175#. Two attempts at 185# (f) So close!
B) 3-2-1 then 220 (Jan 5th 5-3-1 then 166)
C) 4 Rds
LOVED the two new mobility movements…tricep was way worse than bicep. Very little comparative ROM in that one. A – Dialed it way back. Up to 205 but did tempo @5111. For at least the next month, I’m not pushing this hip adductor by squatting heavy. Want to see if I can heal it once and for all. B – 24/10/6. 210. Almost a carbon copy of last time (24/10/6 and 205). In defense of my shoulders, I did four rounds of :60 second HS holds the night before. But still….damn. C – 4 + 12. Should have pushed way… Read more »
Drop in 1:
DMAs done: hope I did Julien’s stuff OK.
Skipped back squat and subbed with lighter snatches
Skipped HSPUs (Pec/Shoulder)
220 Dubs
C. 4 rounds + 6 (not bounding)
8 hours later drop in 2: 6×1,000 row (Monday’s): 3:40 each.
A. 155/175/185/195/205/215/220/225# matched my PR which I haven’t hit in 20 months (after smolov) so really happy with this.
B1. SHSPU: 14/7/4 (last time: 10/5/3)
B2. DU: 217 (same as last time!)
C. 4+14 reps
Nice improvement Teesh!
Thanks Cheryl! You did AMAZING today! 244 DU in a row! That’s crazy!!
I was so surprised by that today! I can’t even remember what my old unbroken was before, I think somewhere in the mid 100’s! I’ll take it!?
Haha.. And yet again Leticia we could share a squat rack.. Maybe I’ll just move to where you are at, well if it’s warm and sunny that is! Great job matching pr and rep increase!!
Haha! Thanks Holly and congrats on your PR!!!!! It is really nice and warm here in the summer ?.
Congrats Leticia!!!
M&A done
B 15 in 90 8 in 60 5 in 30 This is a goat of mine so I am happy with these baseline numbers
C 4+2 rows slowed me down 24in box for jumps
t2b all unbroken which is a major win for me
Massage tonight and the body feels great
Great work on those sHSPU!
Thanks
M&A done
A. Worked up thru 95%@335 and felt pretty heavy, failed @360
B. 20/8/4&142vs17/8/4&109 on 1-5
C. 4+17
Nice improvement Jay!
A. Back Squat –
120#, 135#, 145#, 155#, 160#, 170#, 180#, 185# (15# PR) – I’m chasing you 200#.
B. HSPU – 15, 9, 5 ( similar to Jan. 5 – my traps are fatigued from all the G2OH, so I am ok with this)
DU – 205. 130 back in January.
C. 7 Min AMRAP – 4 rds.
Extra: 10 Bar MU
then 2 rds for time of:
10 BS @ 105#
10 Cleans @105#
20 Push Ups
20 Power Snatch @ 55#
30 GHD or Sit-Up
I redeemed myself from yesterday!!! Love seeing all the PR’s
Great pr!!
thanks Ladies!! I have some ground to make up!!!
Congrats on the PR!
Thanks!!
Fantastic Nicky! 15 lbs is huge, awesome work!!!!
Yes, I’m slowly making my way back…
Today was one for me where habit got me to the gym. Groin is sore, right hand ripped last Saturday, any squat brings a thought about whether my back will hold up and I lack on HSPU. But I really have fun working out and enjoy the challenge. Happy I went.
Mob & Act Done
A. 260/295/315/335/350/375/385. 15# PR since coming off my back injury.
B. 15/9/5. (I flame out quickly on these.) DU-247
C. 4 Rnds + 2
Post Rev Hyper, Iron Scap
Nice PR!
Thanks. It sure is fun to hit ’em, right.
15 lbs Art?! That is incredible!!!!
Thanks. I hit 370 Mid-Dec, Almost all the way back number-wise to pre-injury level. Previous high bar squat PR is 410. I feel myself progressing in several areas for which I am grateful and at the same time not satisfied. 🙂
Big squat buddy!!
Thanks Matt.. Great job with HSPU. Gives me hope.
A)155/175/190/200/210/215/220/225(Pr) Yay!!!
* Have a little flare up in my elbow/bicep area so trying to rest it for a week or so… Been doing some class wods & working on some skill specific stuff.
**Awesome job all.. Lots of great PR’s being posted:)
Congrats on the PR!
Congrats Holly!!!
A. 365…prolly a PR, i think!!?
B. 30/15/10. 252 du (144 unbroken, big PR)
C. 4 + 25….only because the Al’s already posted and gave me a mark…damn you Brost!!!
?. Nice job Matt!
Curse you, Beals! That’s right, this is an “Open Prep” blog. Open lesson #1- don’t post your scores too early lest someone games your scores and takes you out by a few reps. I’m still learning. Nice job, brother. congrats on the possible PR
45!!!!! Wow
Solid squat Matt! And nice job on the double unders!
Hey Matt. I was going to boast about the fact that I started my DU’s w/ 149 unbroken but I posted right next to Cheryl and she started w 244.
Ha, I know right…well great job anyway, I think that was one of my first times in triple digits…
Was not able to open vids on my phone. Did these wrong. Can’t wait to do them tomorrow
A. Got to 285# my 90% F305
B.17/11/7 SHSPU 152 DU
C. 3+16
Did hero wod Colin 31:56 before workout
So strong Litsa!!! ??
Thank you Cheryl!!!
Mobility and Activation PT exercises and stretching
A. 140/165/175/185/195/200/200
B. Today 20/12/8 January 5- 18/9/7 some progress 🙂
Double Unders- Today 257 January- 201 (I was more on my DU game today. :))
C. 4 + 12
and then…
4 sets of 10 pistols
400 meter handstand walk for time: 2:18 (My neck was tired LOL)
Great work today Tracy!! Definitely progress!!!
Nice Tracy! That’s a lot of HS walking…good job!
Thanks Cheryl. Another coach and I at my gym battled it out to see who could go faster.
Nice day! I need to pistol or I could be exposed, my L hip torn labrum really hurts on them…
I have a slight tear in my labrum in my shoulder so I feel it on muscle ups. I imagine the hip is terrible on pistols. ugh… I am going to try a cortisone shot. Hope your pain diminishes…
Got three of those shots last year…they work great! but only a band aid…
Mobility done.
A. 245-355. 5# and then 10# PRs!!
B. 193. Had to redo a second time. Shoe laces came undone twice the first time….
C. 4+8 used the Airdyne which proved to be tougher than a rower but I really like it.
Congrats on the 10 lbs PR!!
Thank you!
Nice PR!!!
Thank you!
Way to go! Congrats on your PR!
Thank you Cheryl!
Congrats on the Pr!!!
You too Leticia! Woot woot!!
Nice PR..strong!!
Mobility done. Bicep and tricep openers really feel the stretch ?
A Skipped, feeling tight on my left side down my leg.
B1 12/4/3. Two less than Jan 05, 14/4/3
B2 150! Better than Jan 5, @ 116
C. 3+18
A. Up to 295 (88%)
B. 21/9/5 & 250 vs. 17/6/6 & 242 on 1/5
C. 4+10
Came in this evening and did Monday’s conditioning 6x1000m row, 4 mins rest 3:59/3:56/3:54/3:54/3:56/3:57
Nice work Perry!
Thanks Nichole!
Mobility – Done. Have never done the Biceps Opening Curls or Triceps Opening Extensions before. Always enjoy the variety introduced in this programming. A. Back Squat – was going a little lighter the past month and half because of a sore hip flexor. Feeling much better now, but still being cautious. Happy with today’s numbers. 135/160/170/180/190/200/210 stopped here – squats felt pretty solid today. Has been a good week with my lifting. B. SHSPU’s – 90s (47)/60s (25)/30s (16) Big improvement on these since we tested last time. DU’s – 262 My back muscles were pretty tired after those HSPU’s.… Read more »
Solid Barry! We’ve started a new blog, check it out on Facebook. “What’s Barry Emerson doing”
Great work Barry!!!
Nice work Barry!!!
Man that is alot of shspu. Impressive work right there
A. 355
B, 28/12/8. 272
C. 4+11
Mob done – I liked the bicep and tricep openers!
A. 185/210/225/240/250/255/260f
B1. 29/12/6 (old score 22/11/5)
B2. 303 reps (244 unbroken, what??? New PR)….these felt way better than in January!
C. 4 + 26
Fun day!
Holy crap that is awesome Cheryl!! Major improvement on the HSPU and DU!
Thanks Nichole! They felt good today! And my wind felt way better than last month!