Option 1: If you are re-doing the workout on Sunday then take today as a rest day
Option 2: If you are one and done and/or are re-doing the workout on Monday then perform the following
Dynamic Mobility & Activation
Take 8-10 minutes to roll out t-spine, glutes, TFL and psoas.
and then …
Three sets of:
Banded Hamstring Floss x 8-10 pulses per side
Hamstring Pulse with softball x 8-10 pulses per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Hamstring Curls with Foam Roller x 6-8 reps
Leg Reach x 6-8 reps per side
Banded Clam Shell Iso Hold x 30 seconds
Bird Dogs x 8 reps per side
and then …
Row x 6-8 minutes at a very light, conversational pace
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Push-Press x 2 reps
B.
35-54:
Every 5 minutes, for 25 minutes (5 sets), complete:
Assault Bike x 20/15 calories
Double-Unders x 50 reps
Strict Pull-Ups x 10 reps
55+:
Every 5 minutes, for 25 minutes (5 sets), complete:
Assault Bike x 15/10 calories
Double-Unders x 50 reps
Strict Pull-Ups x 10/8 reps
C.
Three sets of:
Single-Arm DB Rows x 6-8 reps @ 3111
Rest 60-90 seconds
Prone Chinese Plank Hold x 60 seconds
Rest 60-90 seconds
I’m doing 17.4 on Monday
DMA Done
A.70,80,90,90,95,95kg-Felt good, but didn’t want to push since 17.4 is coming up on Monday.
B. +/-55 sec’s Assault,+/-30sec’s D/U’s, +/-40sec’s Strict Pull-ups. VERY happy with being able to have done all DU’s unbroken! ABike started off at 75 RPM but later sets was 70 RPM.
C. Not done
DMA Done
A. Built up to 82kg
B. Done, tripped up heaps on the DUs which is uncommon
C. 20-24-28kg
17.4 today – 255 reps (11:23 tiebreak)
Deads – 15/10/10/10/5/5 with couple sec rest on breaks (1:41)
Wallballs – 25/15/15 with 3-5 sec rest on breaks (3:45 on clock)
Rowing – avg 900-915
DMA done.
A. Strict Press to 105#. PP to 125#.
B. Done w/row (AB N/A) and 100 SU.
C. Skipped. No time.
Mobility done (needed that)
A. Up to 210#
B. Done 2:30 to 2:55 per round
C. Done
Did some bench press with a friend, and wound up with a PR of 245#.
Nice Joe!
Mob done
A. up to 205
B. ???__2:38__2:31__2:27__2:27
AB: 1:20_1:20__1:18__1:18__1:17
DU: Bx3_Bx1__Bx1__UB__UB
SPU: 5×2 all sets
C. done
Did class today. Partner WOD of 200 m sprints, pull ups, burpees, and assault bike. Fun and felt good to move after 17.4. Will spend more time this afternoon with ROMWOD and the lacrosse ball. 🙂
DM&A Done
A. Push Press 115, 135, 155, 165,
175, 185.
B. 2:25, 2:38, 3:10, 3:24, 3:42
C. Did not do.
Mobility done.
B. Not for times and only 5 PU , did this more for active recovery from last night. Was going to scale the double-unders also but these felt good, all rounds UB.
I think I’m just gonna say done lol
A. Worked up to 185. My old PR was 210. I’m getting weaker.
B. Had to sub 155 lb sled push. Last time I did the assault bike it took me about 40 seconds to get to 20 cal so I pushed the sled for 40-47 seconds.
2:05, 2:12, 2:27, 2:43, 3:05.
C. 70lb DB.
A. 65,75,85,95,105kg, 110kg miss. very little leg drive, since I did part B first!
B. 2:30, 2:40, 2:45, 2:50, 2:55. Effectively lost 10 seconds a round.
C. Done.
Mobility done.
M/47/5’9″/80kg
A. 50kg,65kg,75kg,80kg,85kg,87.5kg
B. Done
C. 25kg DB