Dynamic Mobility, Activation and Warm-Up
Roll out IT Bands
Roll out Quads
and then …
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Deep Squat Progression x 5 reps
Cossack Squats x 10 reps
Bear Crawl with Wrist Stretch x 10 meters
Assault Bike x 10 calories @ easy pace
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
B.
Every 90 seconds, for 6 minutes, complete (4 sets):
Jerk Balance @ 50% with a 4 second hold in the receiving position
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Clean Lift-Off + Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C.
35-54:
Three rounds for time of:
Ski Erg or Assault Bike x 25/20 calories
Pull-Ups x 20 reps
Air Squats x 30 reps
55+:
Three rounds for time of:
Ski Erg or Assault Bike x 25/20 calories
Pull-Ups x 15 reps
Air Squats x 20 reps
Note:
If you have a Ski Erg then definitely use it for this workout as the assault bike will make those air squats a lot harder! Make the air squat reps all count so be strict with yourself about opening the hips at the top of the squat. This workout will come down to your pull-up efficiency so have a strategy on how you will tackle the pull-ups (ie. don’t go to failure on your first set). If the pull-ups are going to take you longer then 2 minutes on the first 2 sets then lower the reps.
D.
In 2 minutes, complete as many reps as possible of:
45/33 lbs Barbell Skull Crushers
A: 168 / 180 / 192 Moved my conceptual 1 rpm up to 240.
B:100 for jerk balance. Then 150 / 160 / 170
C: I didn’t do this. I swapped to the bike ride of 30 seconds on / off for 20 minutes. My 10 minute speed of 63 rpm felt too easy and I was above or at 65 most of the time. 200 Calories. That is with slowing pedalling (30rpm) during the rests. Will try to get the Erg workout done when possible later in the week.
D. No crushers will do with C above.
A. 245/245/255/255/275
B. 135×4 then 185/185/205/205/225/225/225
C. 14:07 w ski
D. 40
Delayed entry:
DMA – done
A – 115/123/132#
B – did not do
C – 9:50, done w/ AB and sub’d GHD sit-ups for the pull-ups. Arms are fried from comp this past weekend and need a little (or a lot) more rest.
D – did not do
Take tomorrow off – your adrenals need a rest!
Day behind after a family trip to Normandy for D-Day education – well worth the trip if you have the chance.
A. 215/225/245
B. 135 then 185/195/205 – felt pretty good after 4 days off
C. 8:58 on the Assault Bike, 10×10 pull-up each round.
D. No time, new job after giving up command and I’m not sure if I’ll have more than an hour per day going forward.
Very cool Michael!
A) 125/130/135/140#
B) 185/190/195/200/205/210#
C) 14:30, never used ski erg before, it blew up my pullups, I shouldve been able to do 20 unbroken but after the ski I had to do sets of 5, def a new stimulus for me
D) 45
Yeah the Ski Erg just adds a new dimension to workouts!
Did some running this weekend, so knee was a bit cranky–deleted front squats and modified a few other things today.
B. Power cleans for all-113/118/123, last jerk was best one–finally found best place for bar with hands
C. Subbed DBall over shoulder x 15 instead of squats at 40# to stay faster. Used ski erg and pull ups unbroken 10:01 triceps on fire, use arms a bit too much on ski erg!
A: 125/135/145
B: 115/120/125
C: 10:30 my pullups were so off today! Used bike…just really thought i could get this in the 9’s 🙁
D: 32…my elbows always get a little crampy on these. Nothing terrible, just aches.
How is the elbow feeling today?
Oh its totally fine. Skull crushers have just always bothered my elbows 🙂
A. 205, 215 all I had time for.
B. Skipped
C. 9:40 all sets of PUs unbroken. Used AB
Great work on your pull ups!
A. 210, 225, 240. Felt solid. No belt until final set (trying not to use under 80%)
B1. 135
B2. 185, 200, 215. Decent. These numbers slightly above %.
C. 9:50. R1: Ski Erg, R2: Assault Bike, R3: Ski Erg. Arms on fire from ski and PUs!! Legs were fine.
D. 55 reps.
Off tomorrow and Wednesday – have to present at a conference in Chicago.
1RM Bench Press with the class – 245
A. 210/225/235
B. 105, then up to 185
C. 10:15 Assault Bike
M/43/5’8”/180 lbs
Warmup done
A. 155/165/180
B. Part 1 – 80
Part 2 – 125/130/140
C. 9:04. Bike. Went 5/5/5/5 on Pullups and unbroken on all the squats
D. 61 reps
Finished off with the daily mobility WOD
Today I had: A. 5 sets: 3 min rest 250 row 15 cal bike 250 ski Warm up well and hit these hard. don’t pace. B. 5×5 back squat. Ahap C. For time: 30-20-10 KB thruster 26# Burpee over kb Well, it started out pretty good…:) A. Times: 3:52/4:07/4:15/4:14/4:04 I just tried to go hard all the way through the first two rounds. My legs really hurt! The next two rounds I could not keep quite the same intensity, but was able to rally again for the last round. I am loving these sessions! I keep trying to push my… Read more »
DMA) done
A)215,215,225,225,255
B1)135
B2)185,185,295,205,215,225
C)8:50 assault bike( no ski erg)
Pull ups -unbroken,15/5,15,5
D) 58
DMA done
A. 105, 110 & 118#
B. Skipped L shoulder
C. 11:40. Modified pull ups to ring rows with R arm.
D. Ran out of time
Master 40+
A- 95-100-107.5 kg
B- 50 kg jerk Balance
Complex; 75-80-85 kg
C- 20 cal Bike – 20 Pull up- 30 squat
Very Bad today…12.08
D- 45 reps x 20 kg good For triceps
Were the pull-ups the most challenging of todays session?
usually pull ups are not a problem. I made a wrong rhythm thinking of doing everything in 9 ‘.
maybe I left too strong and I was not fit
Mobility completed.
A)2x93kg/2x99kg/2x106kg
B1)50kg
B2)2x75kg/2x80kg/2x85kg
C)10:54
D)Done
Good work!
Thanks Nichole. Feeling a little better from the flu.
DMA Done
A. %s of 100kg
B. %s of 90kg
C. On Rower- 8:32
D. @ 20kg, 42 reps
DMA – done
A. 151 (2) – 160 (2) – 172 (1)
B1. All sets at 85 lb.
B2. 128 (2) – 135 (2) – 145 (2)
C. 9:48 (Using Ski-erg)
Wanted to work on butterfly pull-ups today. 10 UB Butterfly + 5 UB kipping (rounds 1 & 2).
10 + 5 Butterfly Pull-ups round 3. Tried to go directly from ski-erg to doing pull-ups.
D. 42 skull-crushers – UB
Great work on your butterfly pull-ups!
A. 210 210 225 225 240 240
B. 115
B1 worked up to 165
C. Did 15 pulls instead of 20 10.28
D done
(50-54)
DMA: done
A. 125#, 131#, 140#
B. jerk balance: 70#
clean lift off + clean + jerk: 100#, 106#, 112#
C. 15:02 (we don’t have the ski erg so did the ab instead)
D. 25
Nice work Tabitha!