Mobility, Activation and Warm-Up
Over the Shoulder Barbell Stretch x 30 seconds per side
T-Spine Hold on Foam Roller x 60 seconds
followed by …
Upper Body Banded Warm-Up (10 reps per drill)
followed by …
Lower Body Banded Warm-Up (20 seconds on rack/10 seconds off rack)
Gymnastics Skills & Drills
35-54:
Every minute, on the minute, for 15 minutes:
Minute 1 – Pistols x 8-10 reps
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 50-60 reps
55+:
Every minute, on the minute, for 15 minutes:
Minute 1 – Medicine Ball Box Steps x 8-10 reps (20/14 lbs to 24/20″”)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 20-30 reps
(If you aren’t proficient with double-unders then accumulate as many double-unders as possible in 45 seconds)
Clean & Jerk Progressions
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70%
Gymnastics Based Interval Conditioning
35-54:
Against a 90 second clock:
20/15 Calorie Assault Bike
Max Bar Muscle-Ups
Rest 90 seconds and repeat for a total of four sets.
If you do not have Bar Muscle-Ups then please substitute with Band Assisted Bar muscle-Ups or Chest-to-Bar Pull-Ups
55+:
Against a 90 second clock:
15/10 Calorie Assault Bike
Max Chest-to-Bar Pull-Ups
Rest 90 seconds and repeat for a total of four sets.
Posterior Chain Accessory Work
Three sets of:
Weighted Hip Thrusts x 8-10 reps
Rest 60 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Optional Assault Bike Session
Every 2 minutes, for 14 minutes (7 sets) of:
25/20 Calories of Assault Bike
Complete each set as fast as possible and note time for each set.
MAWU
PISTOLS 10/ DU 50/ L HANGS MORE LIKE 15-20 SEC
185 CLN AND JERK
1 BMU PER RD…….UGH
185 on clean and jerk
5 b mups every rd
Solid work!
A. Warmup: complete
B. Gymnastics Mobility 55+: complete
C. C&J: 140
D. WOD (55+): 8/8/9/9 =34 (I’m still working my way back from my elbow injury and the C2Bs aren’t there yet, so I did Kipping PUs).
E. Accessory work: Complete
F. Additional Optional Assault Bike Session. I modified this to 7 sets of 1:15 on/:45 off:
— 16/17/18/18/17/18/18 = 122
Nice job Brad! How is the elbow coming along?
A day behind, so Monday’s session today, Tuesday. MAW done. Double KBs OHS with 16 kg x 2, felt good! Snatches: built from 35 kg to 43 kg, felt wobbly and slow. Uploaded a few clips on FB. Back squats: all sets at 80 kg, failed third rep in third set, otherwise hit all. Heavy legs today! Grace: I did this after work today and with limited warm-up, felt heavy, but managed at least an 11 sec PR to 4:11 min. Accessory completed (Rows at 40 kg and Bicep curls with 10 kg DBs each, I did ring top hold… Read more »
MAWU) done
Gymnasty S&D) done (tuck hang instead of L-sit, I’m bad at L-sit holds 🙁 )
C&J) 81kg – 102kg*
Gymnasty condo) done, 4 BMU / rd
Accessory) done
* forgive me if I messed up a week-to-week progression, but I added 3kg per EMOM rep
Good job on the C&J!!
A. Done du’s were much better today
B. 165 for all sets first half sucked! Second 4 much better slowed the dip down
C. 2/3/2/4 hauled ass on last one
D. Done 100# slam ball at tempo 3012
Glad the C&J felt better further into the sets!