Dynamic Mobility & Activation
Three sets of:
Partner T-Spine Stretch x 45 seconds
Band-Assisted Hamstring Floss x 30 seconds per side
Banded Lat Stretch x 30 seconds per side
and then . . .
Two sets of:
Cross Over Symmetry 90/90 Drill x 10 reps
Banded Good Mornings x 10 reps
A.
One set of:
Donkey Kicks x 15 reps
followed by . . .
Every minute, on the minute, for 6 minutes, complete:
Wall Walk + Handstand Walk
55+: Wall Walk + Wall Facing Split Handstand Hold x 30 seconds
B.
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6-8 – 1 rep @ 95+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning for the first 3 sets – make adjustments and prioritize mechanics over load.
C.
Deadlift x 2 reps
*Sets 1-3 @ 70%
*Set 4 @ 75%
*Set 5 @ 80%
*Set 6 @ 85%
*Set 7 @ 90%
Fore sets 1 – 3 stand as fast as you possibly can during the concentric phase of the lift.
D.
Every minute, on the minute, for 30 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps
Minute 2: Double-Unders x 20 reps + Chest-to-Bar Pull-Ups x 6 reps
Minute 3: Double-Unders x 20 reps + Push-Ups x 8 reps
35-49: 24/20 kg
50-54: 24/16 kg
55+: 20/12 kg; Chin-Over-the-Bar Pull-Ups
A) Donkey kicks complete. Did wall walk + Thigh Taps x 20. My home gym space is 16×17, nowhere to do handstand walk.
B) Worked to and stayed at 95% (225#)
C) 285, 305, 325, 345, 365
D) Ran out of time, did as prescribed but cut time in half to 15 min EMOM…better than nothing.
Activation etc completed, but laid off the CrossOver Symetry
A. HS work complete
B. Jerk to 120kg (87%) today. Shoulder ok with Jerks, since mostly legs
C. 70×2; 120×2; 170×2, 180×2, 190×1, 200×1; 210×1 – felt heavy and slow so left it there today.
D. Completed 20 secs every minute. Sorry Nichole, that was pretty boring 😉 Nice bit of accumulated volume though.
Short morning session today, usual coaches of 6AM are on vacation so the sub has to leave right at 7.
A. Skipped
B. 175/200/215/225/225/265
C. 265/280/300/320/335* When you are rushing at 6am and you miss Sets 1-3 and only do one at 70%. these felt really good and easy
D. will do this evening. Confused on whether is is KB front rack or holding at sides???
Hold at the sides Sean!
A. Skipped
B. 52/60/64/68/72/76/80/85kg PR by 5kg. Felt good.
C. 102/102/102/110/116/125/131kg
D. Skipped
Congrats Rowdy!!
A. Skipped
B.135, 145, 165, 175, 185, 195, 210F
C. 275, 280, 280, 320, 320, 340 called it after 2 at 340, hips and legs got super tight, had to roll out and stretch
D. Will do tomorrow
How are you feeling today Ed?
Feel fine this morning, tightness released last night. More mobility and stretching today then going to try the 30 min EMOM at 4pm! Thanks for checking….
Dyn/Mob: love this son much -done. yesterdays workout -delayed entry I did it yesterday A). PC: 105lbs,110,115 B) PC/Cln: 115lbs,120,125,130 C). CLN: 135lbs,140xf,,140 (ugly went down on one knee but got up ) B). 12s/B-BS: 150lbs,10,195,210,215×5 C) skipped can’t do box jumps or burpees-= hurts my hammy tear.. Bummed out so ended there.. I will make up the core work poem Thursday.. also ran out of time Todays Work: dyn /mob. done Atempted to do Saturdays gym work 1st.. Sats A) 3sNFT: L-sitx30 sec BMU; many failed attempts… got zero 🙁 I should’ve done Jump but I was so frustrated…… Read more »
Film your bar muscle ups so I can see how your drills look!
Nicole:
ok ..thank you I just had sorta the same result with the Muscles ups this week I haven’t posted it for the days results workouts I haven’t been able to sit on my computer long enough so I have a few days to enter I will later on in the day.. thank you Nicole!! <3 Have a Happy 4th !!! be safe and enjoy!!
A) 140, 162.5, 172.5, 182.5, 192.5, 192.5, 192.5, 192.5
Kept at 90% to focus on form. Hitting lifts, but a little shaky in receiving position. Need to work on shoulder/overhead stability with heavier weights. Not getting quite deep enough in split, feels awkward and off balance at heavier weights.
B) 235, 235, 235, 252.5, 270, 285, 302.5
Felt I could have gone heavier, hopefully working back up to my PR prior to back surgery (435lbs).
C) Didn’t get to it today, had to get back to work. Make tomorrow.
Hey Charlie – I would like you to hold your receiving position for 3 seconds. Adjust your receiving position if it was received poorly. This will help with your overhead stability.
Will do, thank you for the advice! I don’t have a problem with getting it overhead per se, but when I get it overhead I wobble side to side (front to back is fine). I feel much more comfortable in a push jerk due to my legs giving lateral stability.
Mobility – done
A. Done
B. 120(3) – 140(2) – 150(2) – 157(1) – 167(1) – 176(1) – 180(1) – 187(F) – 187(PR)
C. 225 (3 sets) – 240 – 256 – 272 – 288
D. Used 35lb. Db’s in place of KB’s – done
Congrats on the PR!!
AM session
1. supinated Strict pull-up amrap x 4; 1min rest 16/12/11/11
A2. tuck Lsit hang 30sec. 20 sec rest. 30sec x 4; 1min rest
A3. Z press 8, 8, 8, 8 @ 31×2; 1min rest
20/25/25/25lbs
PM session
A. Done
B. 48/55/59/63/67/70/70/72kg
C. 200/200/200/215/230/245/260
D. Done
A.Power clean 1/1 175/185/205/215 P-clean/clean 225/230/235/237.5 Clean x 1 240/245/255/felt a little something unusual in my left knee so I stopped and moved on. B. Box squats 2×265 x 1 set. Felt similar knee feeling on second set of squats so I didn’t proceed. C. Assault bike/ burpee box-jump over. Screwed up first two sets and did burpee box jumps instead. 2:09/2:11/2:31/2:18 D. Ab work done. Wow that was hard! The knee didn’t bother me at all during part C. Just felt like a small pull on the middle inside of my left knee when pushing out of the clean… Read more »
Keep me updated to how it feels tomorrow
A: Done.
2 wallwalks per minute.
B: 135, 150, 160, 170, 180, 190, 190, 210 (PR – felt solid so went for it)
C: 255, 275, 295, 310, 330, 255, 255, 255 (realized I read it incorrectly after 330 and tack three on at the end)
D: 21 min. All unbroken, but ran out of time.
Congrats on the jerk PR!
Thanks Nichole. It is a 10lb PR. Not tested it for while. Felt like I had room.
DMA DONE
A. done
B. built up to 205# which is my max, failed one time…
C. built up to 300# X2
D. CTB kipping/butterfly is a work in progress, finished all with 15-17 seconds on lunges and 25-35 seconds on DU & CTB and PUps.
Mobility done
A. Done
B. 160/185/195/210/220/230/240 (97%)
C. 320X3/340/365/385/410 – all felt solid T&G
D. Done – felt so much better than last week. Dubs and C2B have improved a ton.
Great to hear Joe! Nice work on your lifts today.
A. HS walk practice
B. 145/165/175/185/195/205/215f/215
C. 325×3/345/365/395/415
D. class wod, it was 30mins also
Mobility completed.
A1)Completed
A2)Completed. Unfortunately I can not walk back towards the wall. Once the bus gets moving forward it only wants to move forward. Are there any drills you or Travis can suggest to help improve being able to move backwards?
B)135#/160/170/180/190(4) Stayed at 90% today felt very heavy and form would have broken down if I would have gone heavier.
C)240#(3)/255/270/290/305
D)Completed. So nice we had to do it twice. Since I did it at 70# last week I completed it again at 70#. All movements ub.
I think learning to start and stop yourself with your hands will help changing direction. Once you learn how to regain balance or start and stop when you like (not when your momentum in the walks ends), then you will be able to move forward and backward.
Pumped you did Part D with all movements UB!!
Thanks Nichole!
DMA
A. Done 12-15 ft on handstand walks
B. 145/165/175/185/195/205/215/220
C. 205/220/235/250/265
D. Done; first two rounds stumbled on the du a bit; as the rounds went on became more consistent. C2B unbroken.
A. I GOT 12′ handstand walk!! That twice!!
B. 155, 175, 190, 200, 215, 220, 225 miss, 225, 225 miss
C. 305, 305, 305, 330, 355, 375 and 395 videos will follow
D. Hit or miss on dub’s its a new rope.I was was getting kipping ctb most was 6’s towards the end 4 and 2. Good day very happy!
Awesome day! Congrats on your HS Walks!!
DMA done
A: done
B: 120, 140, 155, 160 165, 175 (failed)
C: 225 (70%) then back pain prevented further reps…sending video
D: still don’t have dubz so did 40 singz
Oh no Gene – what happened to your back?
Only when I do deadlifts. I’m sure it’s technique. Sending video. Save me from myself!
A. Done. slowly getting better as the hand stand walks backwards towards the wall.
B. 165-190-205-215-230-255-255-260 (pr)
C. 290-290-290-310-330-355-375 (felt solid)
D. Done. Loved this emom. gave me a chance to work on c2b and du efficiiency 🙂
Solid work today Ty and congrats on the PR!
Thanks…it’s definitely fun to see my numbers go up 🙂
Nice PR. On fire!
Thanks Rob!
Congrats on the PR!
Activation done
A. Done
B. Finished 198
C.220/238/254/270/286
D. 24kg kb each arm