Session One
A.
40-59:
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
60+:
Three sets of:
Handstand Hold Against the Wall x 60 seconds
Rest as needed
Followed by…
40-49:
For time:
5 Strict Handstand Push-Ups
50 Double-Unders
10 Strict Handstand Push-Ups
100 Double-Unders
15 Strict Handstand Push-Ups
50-54:
For time:
5 Strict Handstand Push-Ups to 2″ riser
50 Double-Unders
10 Strict Handstand Push-Ups to 2″ riser
100 Double-Unders
15 Strict Handstand Push-Ups to 2″ riser
55-59:
For time:
5 Strict Handstand Push-Ups to 2″ riser
25 Double-Unders
10 Strict Handstand Push-Ups to 2″ riser
50 Double-Unders
15 Strict Handstand Push-Ups to 2″ riser
60+:
For time:
5 Strict Handstand Push-Ups to 4″ riser
15 Double-Unders
10 Strict Handstand Push-Ups to 4″ riser
30 Double-Unders
15 Strict Handstand Push-Ups to 4″ riser
Followed by…
40-59:
Three sets of:
25-Foot Handstand Walk
Rest 60 seconds
60+:
Three sets of:
25-Foot Overhead Walking Lunges (65/45 lbs)
B.
To be completed at 60% effort:
Four sets of:
2 Minutes Row @ 60% effort
2 Minute Burpees @ 60% effort
2 Minute Overhead Carry (40-54: 45/35lb; 55+: 35/25 lbs)
2 Minute 5 Ball Slam + Overhead Ball Toss
(walk to the ball and repeat); medium size weight
Session Two
Dynamic Mobility and Activation
Three sets of:
Psoas Pulse x 45 seconds per side
T-Spine Bench Pulses x 10 reps
Wrist Stretch x 45 seconds
and then . . .
Trap 3 Raises x 6-8 reps per side
Band Pull Aparts x 10 reps
A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch Balance x 1 rep
*Work up to a heavy single
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch x 1 rep
Build over the course of the 10 sets to a new 1-RM.
C.
Every minute, on the minute, for 10 minutes:
Hang Power Clean x 3 reps
Ring Dips x 5-7 reps
40-49: 155/115 lbs
50-54: 135/95 lbs
55-59: 105/75 lbs; Ring Dips x 3-5 reps
60+: 95/65 lbs; Stationary Dips x 5-7 reps
Still here just took the weekend off to get my L2
Did session 2 on Monday
DMA done
A: up to 175#
B 115-135-155-165-175-185-195-205-220F-220F
C RX with 5-6 ring dips each round
Session 1
A. Freestanding Holds: getting better! Still suck at these, but I suck less than last week!
B. 5:22
C. Complete
D. Ran out of time
Session 2
Mobility: Complete
A. 185#, 205#, 225#, 235#, 240#
B. Bad day for snatching. 210# – 5# less than my PR, felt stiff and had trouble getting under the bar today.
C. Complete: 22 sec per round
A. sub airdyne for DU, resting ankle? HSW done
B Done
Session 2:
A 55,65,70,75,85
B. worked up to 90 failed at 95 (made once in Feb) back to 85,90 – kind of disappointed
C. Done at 95#
Session 1 – worked on handstand kick ups and holds, practiced HS walking – skipped HS wod for shoulders really sore & tired from Saturday.
My head wasn’t into it today – not a great day in the gym.
1A. HS holds were only 5 to 10 sec. Followed by… HSPU/DU 4:44 with 2″ riser. Followed by… HSW, first walk unbroken, second took two tries, third walk lost count on how many…10+
2A. Right after 1A didn’t have much left in shoulders for snatch balance, worked up to 145.
2B. Kept it light and just tried to focus on mechanics, worked up to 115.
2C. Skipped.
Session 1
A) Good day with Free standing HS today…then…first 11 sHSPU no ABMat the remainder with 1 Abmat 10:36
B) Only time to get in 2 Rounds
Session 2
A) Up to 103#
B) Up to 93# but failed all
C) @105#/5 ring dips
Session 2
A. worked up to 135
B. Snatch 135, failed @ 140 5x. Shoulders were shot
C DOne
Session #2
A. worked up to 145 lbs
B. Snatch PR – 160 lbs
C. RX’d
Session #1
A1. HS holds between :40-:45 secs.
A2. 6:01 with all 30 HSPU’s but 100/200 SU’s.
A3. OH lunges completed.
B. Skipped.
Session #2
A. Skipped balances.
B. Snatches up to 100#. No PR. Too much Session 1.
C. 5 rounds of 10 ring dips/3 Cleans from 115-135#.
Am session:
1 hour clean work with coach
Then did 10 min emom, 5 dips with a band
PM session:
Hs holds….well that went fast…
DU shspu Metcon: 5:54 used 1 abmat
Hs walks done, broken
Then only had time for 2 1/2 rounds of 4 movements
session 2
M&A – done
A.145, 155, 165, 175, 185, 190# (PR)
B. 115-125-135-145-150-155-160 (tie PR)-165(f)-162(f)(f)(f) so close on couple of these.
C. Done with 135# hang power and 7 dips each min
1000m row for time: 3:52.9
Great job CB. Good luck this weekend.
Thank you Al! All the best to you this week!!!
Done both sessions in one epically long workout
Session.1 did B. As a warmup
A. Hs holds were short, still a work in progress-somewhere in the 6 minute range(I can’t remember my exact time)& then 3 ub 25′ hs walks(pr)- another shameless plug my second set of dubs was 100 ub- definitely a pr
Session 2 A. Snatch balance@185/195/205/215/225f
B.worked up to 180, then failed 185&190, just wasn’t there today
C. Rx’d with 7 ring dips
Session 1 –
Just did the WOD 3:08
Session 2-
A.Snatch balance PR 240
B. Snatch PR 220 – first time I even hit my previous PR since last years qualifier.
C. did EMOM 3/7
Awesome
All in good timing!
Awesome workout Al. Good luck to you this weekend.
Session 1
HS holds x12 just a few secs each set
5:24 improving in HSPU – however I think to myself is my foot getting above the standard used in the open. Without someone watching how do the rest of you gauge where you are at? Do I worry about it?
HSW done
B. Done.
Session 2
Mob& Act done.
A Warmed up to 175
B. Up to 195 missed 205
C. 3 and 7
I would video it, I keep a pre measured line on the wall and video every so often to make sure I’m hitting the open standards
Thanks. Good idea.
Mobility done.
Sesh 1
A. Done 7:50. Shoulder were gone after all the handstands. Subbed kipping. DU were UGLY!!
Sesh 2
A. Balance to 160
B. 135, 145, 150, 155, 160 missed them. Really hate oly sometimes. Haven’t PR’d any of them in almost a year.
C. Done RX but lost the dips !! Could only do negatives. Stuck at bottom.
Sesh 1 in am:
A. HS holds were rough, 5:58 for HU/DU w/1.25″ mat, HS walk unbroken
B. Done
Sesh 2 in afternoon:
A. 125/135/145/150/155#
B. 105/110/115/120/125/130/135/140/145# PR!!
C. Done with just 3 ring dips/min
No PRs for me today but I did file my taxes on time and paid them too. I did session 1&2 together because my lazy butt didn’t want to get up at 4 today. So… Did the 32 minute WOD as a warm up hS holds just two. One for 30 sec. 1 for 19 sec 4:17 on the DU/HSPU WOD Unbroken HS walks Then Snatch balance up to 110 but failed 2x at 110 Snatch built to 105 got 100 and that went up so easy. Don’t know why failed at 105 Final EMOm- 3/10 push ups dips flair… Read more »
A. HS work, WOD done in 5:52 no riser:)
B. EMOM 10 @155 done 3/5
Good luck to this weekend Perry!
Thanks Al, best of luck to you! Congrats on the snatch PR!
Session 2
Mobility – done!
A. Snatch Balance – 75/85/100/115/130 130 felt much easier today!
B. Snatch – 70/80/90/100/110/120/130(f)/130/135(f)/135PR by 5lb! Think there could be room for a bit more as this was not as tough as I thought it would be.
C. H. Power Clean & Dips – 95lb.& 5 dips for all 10 sets – dips have improved but still consider these to be something to work on.
Only had time to do our box’s WOD today.
For time:
1 Round of –
100 Double Unders
50 Air Squats
25 Push Press (95/65)
then,
2 rounds of –
60 Double Unders
30 Air Squats
15 Push Press
then,
3 rounds of –
40 Double Unders
20 Air Squats
10 Push Press
15:22