Dynamic Mobility & Activation
Banded Scarecrow
followed by. . .
Extensor Stretch x 30 seconds
and then . . .
Two sets of:
Banded Tricep Stretch x 45 seconds per side
Banded Pec Stretch
x 45 seconds per side
and finish with . . .
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
A.
Two sets of:
Strict Muscle-Up Rocking Transition x 5-6 reps
followed by . . .
Every minute, on the minute, for 10 minutes:
Strict Muscle Up x 1-2 reps
55+:
False Grip Strict Pull Up to Sternum x 2-4 reps
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Every minute, on the minute, for 9 minutes (9 sets):
Deadlift x 1 rep @ 85%
*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 40 minutes:
Minute 1 – Row x 15/12 Calories
Minute 2 – Assault Bike x 15/12 Calories
Minute 3 – Toes-to-Bar x 12 reps
Minute 4 – Sandbag Carry x 25-50 Meters (should have 15-20 seconds rest)
55+: 12/10 Calories; Toes-to-Bar x 10 reps
D.
For max weight:
150-foot Farmer’s Carry (Must not drop the weight)
A bit behind this week!
A. Didn’t do MU work this week
B. Done at 230#
C.32 minutes completed, assault bike started at 9 cal per minute and dropped to 6-9 by end. Also sometimes did 14 cal on rower for some reason! 80# sandbag carrying over shoulder 2 rounds, front rack 2 rounds then repeat.
Completed on Thursday.
A – Done. Strict MU EMOM done. Like others, I can’t do the rocking transitions either so I did some from low rings with feet supported to get the feel.
B – 365#. These were not fast but was able to stay tight.
C – Survived. At round 6, I cut the bike cals to 12. Sandbag carry with 100# slam ball for 50m.
D – Done with farmer’s carry bars. Each loaded to 150# (300# total).
1st crack at rocking transitions = fail
10 mins strict MU done @ 1 each minute.
9 x deadlift done at 162kg
Don’t have air bike so did emom for 36 of 15 cal row, 12 ttb and 50 metre carry 2 24kg kettle bells on shoulders. Finished it but suffered through the last few rounds in 37 degrees Celsius. (So much for spring temps)
The Emom was actually a good one. I need pro tips i guess. For the life of me I cannot seem to figure this Soul Ripper aka Assault Bike out. I feel like I’m moving a mile minute look up i have barely moved 8 cals. Maintaining 15 cals atm is not even close. I barely can keep the 12 at bay for 50 seconds. Everything else I kept numbers,as prescribed.
Hey Bob!! Your question comes at the right time! I am writing a blog post about the assault bike and how to maximize it!! It should be coming out next week or the week after 🙂
Is it going to help to hurt less ??? Lol. Looking forward to it.
I like that term “soul ripper”. I feel the same way about the bike. The first time I went on one the calories didn’t seem to even budge.
My first entry here. Just started last week. Mobility: Contorted around with the bands for a bit. Still watching videos to figure it all out. A: Managed 10x1Mu. Couldn’t do the rocking transition so adapted it. B: 9 x 295 C: Row 12 cal, Bike 10 cal, 8 T2B, Carried a 30kg slam ball 30m. I felt like giving up but kept going for 10 rounds. I plan to slowly up the rate so I can hit RX over time. The T2B unbroken was a win for me. As were the MU. D: Not done. I had to go and… Read more »
Welcome Ian and so happy to have you posting! Great work today, especially on that emom! Feel free to post any questions you may have about the training!!
I have a few questions. It may take me a while to figure stuff out. 1. With the workouts, should I aim to go all out or aim to pace myself to finish? That is, I am nowhere near your Rx levels so taper them down to something I can maintain. THAT SAID, I saw someone post about the rower and increasing the resistance. That gave me more cals easily yesterday. Maybe there are simply technique things I am missing. 2. With dumbbell lunges, do you rack the dumbbells? I was just holding them. 3. Is a slam ball a… Read more »
Great questions Ian! It honestly depends on the workout but you should scale the load or volume so that you get the intended stimulus of the workout. If the workout is supposed to be around 10 minutes but it will take you 25 minutes because the loads are too heavy, then scale the load down. Unless specified, lunges are to be held at your side (so you did it correctly) Yes, slam balls are great substitutes for a sand bag! Just go as heavy as you can with the slam balls that are available! Yep – for the yoke carry… Read more »
Since I don’t have strct MU I changed to transion in low rings + false grip pull ups
B. skipped due to lack of time
C: 12 cal row 32-37sec each round, 6 rounds of 12Cal in about 37sec and the rest between 7-10Cal in 40sec, T2B UB for 7 rounds and 6,4 on the rest, sand bag Carry with 52kg sandbag
EMOM 10 min strict MUs
2,2,2,1,1,1,1,1,1,1
EMOM for 9 deadlift @ 300
EMOM for 40
Row 10 cals
Bike 10 cals
T2B 10
Sandbag carry
Good session, was able to hold reps above, T2Bs UB thru last 4 rounds 6/4 last round 10UB again. Stoked I did all the T2Bs. Last year would not have been able to do all.
Great work Ed – major improvement with the T2B!!
Yesterday’s program:
DMA – done
A – FSQ: 5×122# / 4×130# / 3×138# / 2×145# / 2×148# / 1x 155# (PR)
B1 – Mid Thigh Clean @ 90# across all sets
B2 – 4 Stop Halting Clean DL @ 115#
C1 – Lunges w/ 2×35# DBs (I just realized that I was supposed to rest two minutes here. I went straight to the row at 6 min)
C2 – done Rx – rows took about 50 secs / DB snatches took 30-35 secs
D – did not do
Congrats on the PR!!
Thanks, Nichole!
DM&A
A. Done
B. 425 x 9
C. Done (100# D-Ball Carry) ROUGH!
🙂
Running a day behind (26th programming)
Mobility: done
A: FS 180×5, 195×4, 205×3, 215×3, 225×2, 230×1
B1: cleans 145, 145, 155, 175, 175 (these felt good)
B2: 225, 225
C: done w/ 50lb DB. EMOM was hard. Just made it in time domain.
Nice work Tom!
Wednesday is almost always my hardest day. And for bonus I feel some pain in my low back. I think because of yesterday DB snatch. So not the best training. Mobility & Activation did slow and like always help me a lot. A. I can’t do muscle-up. Strict one is too much at the moment. I try some things but not too successfully. I belive one day I will. Just must try this more systematically. B. Somehow I did it but was not satisfied. Because of this small pain I was not relaxed. I will put video on FB. C.… Read more »
Oh I am sorry to hear about your back!! How is it feeling today? Try doing a castor oil treatment on it!
Thank You Nichole for this advice. I’m OK today. Feel it but not big. I was cycling and resting 🙂 I think tomorrow will be just fine. If not I will correct weights 🙂
DMA complete False grip strict pull-up attempted Deadlift 415 for 7, velocity was getting really low (25% drop) on these today so stopped here. Not able to eat solid food for another month vs recovery is a likely issue on back to back heavy days especially if I push the cardio. Legs were feeling front squats from yesterday for sure. Recovery is not usually an issue. Need to do a better job getting in my protein. C: just stayed in cruise mode, finished each element in 45-50 seconds and moved on. Sandbag at 75pounds. Trying to fit the last 25… Read more »
A. Done.
B. Done at 405
C. Got rough the last 10 min or so. Paced row to end around:45 and the bike around:55. All T2B UB. Sandbag carry was 100#
Mobility done
A. Done – strict MU x1 for 9 sets and x2 for one.
B. Done at 390#
C. Wow – that was a mental grind. Row all at 15, AB first 4 at 15 then 12-13, all T2B at 12 (not all unbroken), sandbag at 150#.
D. Done at 75# DB (heaviest I had today)
Good push Joe!
AM – Rowing – :45 on/:45 rest worked on changing stroke rate vs calories rowed (started at 18 spm and progressed up to 35 spm) 2847 m PM DMA – done – added some monster walks and good mornings using a band too B. Deadlift – warm-up sets at 135 – 165 – 185 – 215 and 250. All working sets at 272 lb. C. 40 min EMOM – since I did the rowing this morning I subbed DU’s (did 35 R’s) Did all of the T2B sets unbroken. For sandbag carry I used a 75 lb. bag and carried… Read more »
T2B UB = awesome!! Well done Barry.
A. Not a good day, am also super sore. Got one before starting EMOM and then only got 3 doing it on the minute
B. at 245lbs
C. Done as prescribed and super happy about it – it was a mental challenge for sure. Used a 100 Dball and carried it about 25-30m
D. Skipped
Good work Juls – now go get some good rest! I hope you sleep well tonight 🙂
Whoa, that EMOM was rough. Subbed t2b for hs walk. ?
A. Done, Did 1 SMU per minute
B. Done @ 255#
C. started missing on like the 3rd round and just completed as a emom (think I finished 8 rounds), was out of town and did a double on their rower, did T2B, and farmer carry for the distance with 53# each hand.
D. did not do.
A1. Completed 2×6 of transition work with feet on ground.
A2. Did 10 Strict MU, but not necessarily at EMOM speed. Sent a video on this. This is a weakness, that I will continue to work on.
B. 225# Felt good. Took my shoes off to focus on pushing through the base of my feet.
C. 40 minute EMOM complete. Went from 12 to 10 calories on the bike after 5 rounds. Everything else stayed as perscribed. Used 100# punching bag for my Sandbag carry 90-100 ft.
D. Will do tonight
Nice job today Jean!!
Thanks Nichole.
A. DL EMOM @395
B. Open 16.3 w/class, AMRAP 7: 10 power snatches 75#, 3 BMU 92 reps
C. Rest 5 mins, then 60 burpees over barbell 3:35
D. Core work