Dynamic Mobility & Activation
Banded Scarecrow
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
One set of:
Ring Muscle-Up Reverse Pull-Up
x 15 reps
followed by . . .
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Muscle-Up x 2-3 reps
60+ Female: Banded Muscle-Ups x 2-3 reps
One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Every 45 Seconds, for 7:30 Minutes (10 sets):
Deadlift x 1 rep @ 75%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – Row x 15/12 Calories
Minute 2 – Ski Erg x 12/10 Calories
Minute 3 – Toes-to-Bar x 12 reps
55+: 12/10 Calories on the row; 10/8 Calories on the Ski Erg; Toes-to-Bar x 10 reps
*If you don’t have a Ski Erg, then substitute:
Assault Bike x 15/12 Calories; 55+: 12/10 Calories
D.
Two sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Elevated Y’s, T’s, W’s x 8 reps each
Rest 45 seconds
and then . . .
Build to today’s max effort…
50-Foot Farmer’s Carry
delayed entry
Worked done on scheduled date but added some missed work
Dyn/mob: done
A1) done
2). PS: 5rps
sadly I only got 1 muscle up every set failed the sec set 🙁
B1). DSJ: just the barbell
2) CLN: 84.5,91,98,104
C) skipped bc Of tom work
D) 21.15,9
front squats 115
12,9,6
strict HSPU
RX;d : 9:38
A. Muscle Ups Done
B. 350#
C. Subbed 15 Cal on AD for ski Erg. All T2B UB
D. Done – 120# DBs for FC
Little late posting…
A. Done as shown
B. 275lbs 5 sets / 325lbs 5 sets
C. This was nuts!!! OUCH! Used AB
D. GHR’s, Y’s, T’s and W’s completed
FC done 50lb KB
Great wod!
A) muscle up drills. worked on these. No muscle ups yet but determined
B) 205lbs
C) done with 10 bike cals and 10 t2b (trying to not rip)
A – Did 3 rounds of this. Grip on the MU turn getting better again so that was enough for me. Didn’t want to push shoulder or groin too much beyond that. Then did a handful of strict MUs. Surprisingly, these felt fantastic.
B – 325#.
C – No ski erg. Did Assault Bike, made me wish they had a ski erg. Subbed 15 V-ups for 12 T2B to rest shoulder. Still got spicy around round 8 anyway.
D – Skipped. Short on time.
Solid Mike! And really great to hear your strict muscle-ups are feeling good!
A. 3 MU each round
B. Done 205#
C. Subbed 1 round 12 TTB, then next one did 8 GHD sit-ups, elbow has been a bit sore. Also 2 rounds only got 9 cal ski in the minute, very little to no rest on that minute
D. Not done
Yikes, that sub looks hard!! Great job Laura, especially on the muscle ups!
Yesterday’s program: DMA – done A – FSQ 2 @ 105# 2 @ 125# 2 @ 135# 2 @ 145# 1 @ 150#, failed 2nd (153# is my 1RM, but 145# felt good, so I thought I would go for it) B1 – High Hang Cleans – 3 sets @ 80#, 3 sets @ 87#. Much better than last week, but need to free storage on my phone so I can record it. B2 – Clean High Pulls from Blocks – 3 x 3 @ 87#. C – Cossack squats w/ 12kg KB, waiters walks w/ 25# DB (probably could… Read more »
That definitely changes things when you have an awkward sandbag but I like athletes having to adapt to things that aren’t perfect – so I like your ingenuity with the 2 sandbags!
Thx! So for the strict pull-ups, was it okay to switch to an underhanded grip or should I have used a skinny band and kept the regular grip?
Switching to an underhand grip is totally okay!
A. Complete
B. Done at 365
C. Done. Was harder than it looked. T2B were UB 7/10 rounds. The other 3 were 8/4.
Well done Keith!
A. Done B. Stuck to 275 which is more like 60% but still giving the back some time. C. Done Rx but with Row/AssaultBike/T2B. I was completing the rows in 35 to 40 seconds, but had to dial back on the RPMs on the AB in order to keep hitting the cals. All t2b unbroken which gave me some much needed breathing time before starting the row again! Don’t think i could have maintained that for many more minutes if any. That was a serious mental challenge and I’m very happy to have finished it. Had to work through some… Read more »
Wonderful to hear Pierre. That is why I like workouts like this so much. It is the simplest of workouts that will test you the most mentally. Awesome job pushing through and finishing.
A. MU drills/reps
B. 345
C. Done, AB cals 11-15
DMA – done
A. worked on swings, turnover, and dips using stationary bars (R’s X 5)
B. All Deadlifts at 240lb. (75%)
C. Kept up with 12 T2B for 4 rounds and then completed 10 from then on. Kept them UB until the last 3/4 rounds and then did 5/3/2 from then on. I was getting the least rest after the Assault Bike (10 – 15 seconds). Tough one!
D. GHR’s and Y, T, W’s completed
Used 100 Db’s for the Farmer’s Carry. Heaviest we have. Didn’t quite make 50′ (48 ish).
Great push Barry and way to start with 12 T2B!
A. completed 4 sets, cut pop swings and peekaboo swings down to 3, hands were sore, but string 2 MU together in 3 of the 4 sets! Fore sure the most I have strung together in one session! Took a few minutes after to work on the no false grip.
B. Done at 215lbs
C. Completed only 21 minutes since I have to do a qualifier workout tomorrow morning, and competing on Saturday. Did alternating toe touches instead of TTB to save hands.
Went for a light (i.e. slooooow) 1 mile jog after just to soak up the sun 8:50
CONGRATS JULIE!!!!!
Did Yesterday’s Front Squats. 135/155/165/185/200(failed 2nd rep).
Then…
DMA
A. completed with 3 MU’s each round.
B. Didn’t have time, did C instead. Will do Deadlifts tomorrow with strongman stuff.
C. Completed all 30 minutes
Mobility and Activation OK. Love it. A. I tried really tried but I forgot how to do ring MU 🙁 Three months ago I made this Muscle Ups but from then on I just can’t do it anymore. It is like I have some kind of blockade from rings 🙂 Maybe I just to much thinking how and when. B. 120 kg OK and I feel strong C. I did it 🙂 It was hard and hot but I did it. Hardest part for me was Ski Erg. On Row I was 40-45 sek. On Ski Erg 50-55 sek and… Read more »
Fantastic Simon – that is EXACTLY what todays workout was about. Mentally being able to stay in the game and push through, even if you only had 5 seconds left in the remainder of the minute. Awesome work.
Did you happen to film yourself doing the RMU drills?
Thank You. Yes I made few shots and I will put them on facebook.
Dynamic Done
A. nice intervals, still working on being smooth on the muscle ups
B. 335 for 5/ 340 for 5
C. No ski erg, or AB, so I tied 2 bands around a high post and did the ski erg motion for :25.
– this was a mental EMOM, avg. ;31-:33 for 15 kcal
D. done, 5 lbs. dbs
E. worked up to 137 lbs. in each hand.
Love the ingenuity in this – great work today and awesome to see you push, both physically and mentally!
A. Completed as prescribed.
B. 315 acrossed all sets and reps
C. Oh WOW!!!!!
1-15/15/12
2-15/15/12
3-15/12/12
4-15/10/12
5-15/10/12
6-15/8/12
7- 15/8/12
8-15/8/12
9-15/8/12
10-15/8/12
ALL ROWS and Ttb ub. Bike almost killed me.
Kudos to you ladies and gents that were able to maintain that.
Sleep time.
Nice work Bob!
Thank you Nichole. I tried to keep it under 35 second so that i could still work the work to rest ratio.
Just (kind of) C:
30 Min. EMOM:
– 100m shuttle-run,
– 10 burpees and
– 15 sit-ups.
Maybe another drop-in thursday or friday to do DL and Jerks…
DMA done
A. done, 1 mu/round
B. 235
C. 12 cal row
12 cal assault bike
12 t2b
Liked!
D. done except farmers
E. For time:
100 db snatch #35
Emom 5 burpee
(4:54)
Great work Ulla!!
Completed Tuesday’s programming
Mobility completed
A)185#/195/205/215/225 worked up to 94% of 1RM
B1)135#(3)/145(3)
B2)145#(3)
C)44#KB for squats and 45# plate for waiter carry
D)9:08 our sandbag is 100# and I carried it on my shoulder switching at 100M
Solid work Dean! Fun workout with the sandbag 🙂
Thanks Nichole! I really looking forward to the conditioning tomorrow with the ski erg. We recently purchased two and I have played around with them but nothing like what you have programmed for today. Looking forward to seeing how my t2b hold up after rowing and skiing.
Oh awesome Dean!! I love the Ski Erg – this is going to be an ab burner with the ski erg an t2b!! 🙂
A. Used this time to reflect on my inability to get a MU today. I thinking to hard about it.
B. 330 x 10 all felt very solid.
C. Done! After 15 min it turned into rounds. WOW! Finished all rds in 32 min.
D. Done
D1. 200, 280 and 360 for farmer carry!!
It is a spicy one! I did this about a month ago and felt like around minute 21 things got REAL! 🙂
You were not kidding!! My t2b weren’t bad first 4 rds UB then 10/2, 9/3, 8/4’s