Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Pec Smash x 30 seconds per side
Interval 2 – Banded Pec Stretch x 60 seconds
Interval 3 – T-Spine Stretch x 8-10 pulses
Two sets of:
Bat Wings x 5 reps @ 1518
Rest 2 minutes
A.
Three sets, not for time, of:
*Handstand Walk x 50′
Butterfly Pull-Ups x 8-10 reps (work on rhythm)
Double-Unders x 30-40 reps
*If you don’t have a handstand walk, then have a partner assist you.
55+: Kipping Pull-Ups x 8-10 reps (work on rhythm)
B.
Every 2 minutes, for 12 minutes, complete:
3-Position Clean (High-Hang, Mid-Thigh, Floor) @ 70%
and then . . .
Every 2 minutes, for 6 minutes, complete:
Clean Pulls x 1.1.1 @ 90-95%
C.
Every 2 minutes, for 10 minutes, complete:
Back Squat x 5 reps @ 70% of 1-RM
D.
Four sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 3111
Rest 60 seconds
Single Arm DB Row x 6-8 reps per arm
Rest 60 seconds
Ab-Wheel Roll Outs x 10-12 reps
Rest 60 seconds
Mobility done. A. Handstand Walk – hands were glued to the floor tonight, could only do baby steps for a few feet. Balance felt good though and managed a SHSPU in the middle of a walk and then kept going, wasn’t trying to do this. I don’t have butterfly pull-ups, no rhythm and swinging wildly by pull # 2. Forgot my rope so no DUs. B Skipped. C. Felt something pop in my quad doing 16.1 lunges, it didn’t hurt but is sore now so took it easy here to test it out. 185 to 215, did not feel anything… Read more »
A. Skipped HSW’s, but did PU’s. Right shoulder sore.
B1. done @ 120 lbs.
B2. Skipped pulls.
C. 5×5 @ 135lbs.
D. Skipped. Finished w/ 1mi run @ 7 min.
A. skipped
B. 155-165, skipped pulls
C. 5×5@110
D. skipped and did interval class wod with battling ropes, airdyne, russian swings, shuttle sprints and double unders
a: done
B: all 90kg
C: no squats
D: done
http://youtu.be/XFLPXx1QXyc
Fantastic technique! Looks awesome!!!!!!!
Thanks!
A. Done.
B. 100# then Pulls at 135# – starting to feel more comfortable getting under this lift.
C. 130# – Back Squats.
D. Done.
E. Short WOD with HSPU, Push Jerks (65#) and Sit Ups. 21-15-9. Just to get my blood moving. Ready for rest day tomorrow.
A. yep
B. 175-185 then pulls at 235
C. skipped squats
D done
A. Done
B. 185 x 6, no pulls
C. 255
D. Done 25 plate 80 db
DMA Done
Bat wings done at 15#
A. done Butterfly improved each round
HS walks were more like 20-25 feet “which I will take”
Dubs 30 and not my best day but not my worst
B. Hip flared up so I cut it off today
Really frustrated as this week has been so inconsistent for me.
ROM wod later
Cheers
Hope you get some good rest today!
Massage planned also
A) Wall runs; a very good day with butterfly pull-ups : ) My lord what have you all be getting away with!!! DU’s UB
B) 3 Pos. Cleans all at 95# then pulls at 113-123-123
C) Back Squat all at 135#
D) GHD with 10#; DB Rwos with 25-25-30-30#; no ab wheel roll outs today
A. Finished unbroken!
B. 3 position @ 205×6
C. 5 @ 275×5
D. Done
Mobility done
A. All done unbroken
B1. 145#
B2. 190#
C. 185#
D. Done
Irritated good shoulder yesterday doing muscle up drills, Dr. Police’s partner performed ultrasound on my shoulder after training…hope it’s good to go Friday! Thank you Al!
It will be good to go Cheryl! Sending positive vibes for that shoulder to be 100%
🙂
Thank you Tracy! Yes I’m thinking positive thoughts!
Damn shoulders always giving us problems!! Sending positive thoughts your way. ?
It would be super nice if they would cooperate! Thanks Teesh!
How is it feeling today Cheryl?
Hi Nichole! It does feel about 25% better this morning! The ultrasound definitely helped! Iʻm just hoping ring muscle ups donʻt come up this week.
Your wish was granted!
AMEN!!!
M/A done
A. Done w/ hs holds and balance
B. 115/155
C. 150
D. Done
Mobility & Crossover Symmetry
A. Handstand walks – unbroken 🙂 I had to turn around on my hands… so I did two laps to equal 50 fee/DU good/Pull ups unbroken ( I can’t butterfly it is like really awkward for me so I worked on my speed and smoothness of my pullups)
B. skipped because of my ankle still a little off. I don’t want to aggravate it. It is getting better.
C. Back squats at 70%
D Done and practiced RMU
Hope your ankle heals!
M&A done
A. Done
B. 180/230
C. 245
D. Subbed seated good morning @85#x10@3111,60# db x8,bb rollout x10
A. Done. HS walks have come a long way from a year ago.
B. 155 across, pulls 205/205/215
C. 225 across
D. Done. 60#db rows, empty BB rollouts
Mobility done.
A. Hs walks, butterfly and DU done.
B. 135-155. Biceps tendons still in pain so stopped after a few rounds.
C. 225-245
D. GHD hip ext. and subbed Vups for the rollouts. No DB rows.
Mobility done
A. Done
B. HH + MT + C – all at 115
CP’s – 125/145/165
C. Back squat – all sets at 140
D. Done
Mobility done
A done with 30′ HSW
B1 up to 123
B2 pulls at 153
C all at 155
D done. GHD with 30# slam ball/rows with 50# dumbell
C. 225 5×5 across
D. Ghd weighted back extension 25#,30,30#
SADBR 75# across
Mobility done
A. Replaced by Assault Bike/Toes to bar from yesterday (6 rounds)
B. Clean complex @70% – 60kg /pulls 100% – 95% – 75kg
C. Back Squat @70%
D. Done (+some Ring MU)