*If possible, complete todays training in 2 sessions
AM Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every minute, on the minute, for 12 minutes:
Behind the Neck Jerk x 1 rep @ 70-75%
Focus on good mechanics and making every rep technically sound
Please use blocks
B.
Three sets of:
Banded Good Mornings x 10-12 reps @ 30X1
Rest 90 seconds
Weighted Hip Extension w/Y overhead Hold x 8 reps @ 2011
Rest 90 seconds
Landmine Rows x 6-8 reps per side
Rest 90 seconds
PM Session
Upper Anterior Chain Opener (Banded Scarecrow)Â
One set of:
CrossOver Symmetry Pull-Down Drill x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory Drill x 10 reps
A.
One set of:
Donkey Kicks x 15 reps
Two sets of:
Wall Climb + Nose-To-Wall Handstand Hold x 30 seconds + Single Leg Thigh Taps x 10 reps
Followed by. . .
Four sets of:
Handstand Walk x 10 meters
55+: Wall-Facing Handstand Marching x 15 reps
Followed by. . .
Two-Three sets of:
Ring Dips x 6-8 reps @ 3111
Rest 60 seconds
55+: Ring Dips x 4-6 reps @ 3111
B.
Three rounds for time of:
15 Wall Ball Shots
15 Deadlifts
35-54: 20 lbs to 10′ target; 14 lbs to a 10′ target; 185/155 lbs
55+: 14 lbs to 10′ target; 10 lbs to a 9′ target; 155/135 lbs
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 Burpees Box Jump Overs (24″/20″)
15 Push-Presses
35-54: 115/75 lbs
55+: 95/65 lbs; Step-Overs allowed
Rest exactly 4 minutes, and then . . .
As Many Reps As Possible in 6 minutes:
Assault Bike x 50/40 calories
Kettlebell Swings x Max Reps
35-54: 24/16 kg
55+: Assault Bike x 40/30 calories; 16/12 kg
Performed as 1 session
A : BN-Jerk 12’EMOM @ 140#
B: 3x: Banded G-Morn, Weighted Hip Ext, Landmine Rows (subbed close grip bench-p @ 8r@95#) – DONE
C: Gymnastics – DONE
Donkey kicks
2x Wall Climb
4x HS Walk x 10 metres (usually done in 2/3 kick ups)
3x Rings Dips, 8reps on tempo
D: Metcon
D1: 5:15 (DLs as quick 5-5-5, WBs at 10-5)
D2: 7:28 (PP’s actually got easier with sets, consistent at 10-5, BJ-overs harder)
D3: Ran out of steam. DNF
A day behind:
Part 1: A. 115
B. Done–no land mine rows, but did shovel snow later
Part2: only did B. 5:33/8:30–no box jump overs/ got destroyed on bike 36 KB swings, first 15 cals ok, then implosion
Trying to be a good girl and letting my back heal so missed out on all the fun you guys had today! It looked miserable, I mean fun! ?
Mobility/foam rolling
Banded hanging upside down (thanks Andy for the bondage! ?)
Banded glute hip bridges
Simulated reverse hyper
Seated banded hamstring curl
Single leg hip bridge holds
5 sets:
Bench press x 10 reps (75-85-95-100-105#)
Strict pull-ups x 8 reps
4 sets:
Bike x 30 cals
Rest 3 mins
1:28-1:50
WELCOME BACK COACH NICOLE!!! 🙂 hope you had a nice break and a good time! AM session: mob done A1). 87.5lb.93lbs. shoulder still angry 2) 3s: done ,used 55lbs,60lbs,65lbsx8 each Also did the GHD hip ext wrong I came up first then did the weighted hold- but I watched the video so that won’t happen again XO PM session 1s). DK 2s) For the shoulder taps had to come off the wall and break them into sets. 3) HS walk: still working on making it to the meter mark … close but no cigar. sometimes I fell once other times… Read more »
Thanks Lise – I am happy to be back!
Behind the neck Jerks: 105 stayed light working on form.
B. Three rounds
15 WB 20 lbs to 10′ target
15 DL 155 lbs
3:34 all movements UB
Rest 4 min
15 burpee box stepups
15 push presses 95 lbs
10:25 burpees were slow!
Rest 4 min
Row 40 cals
Max effort KB swings 16kg, 6min time cap
66 KB reps
PM session
A. Done
B. 3:46, 7:28, 50
How is the back feeling today Matt?
Enjoyed AM&PM Mob
A. 205 for BTN EMOM
B. GM/HE/Row done
Pm Session
A. HS drills complete
HSW 10m done UB each, felt great
3×8 dips done
B1- 2:51
B2- 6:26
B3- 116 rep total with 66 KBS after AB
Fast Art!!
I cherry picked w limited time
A. did the behind the neck jerk EMOM for 12 x 225
B. did the met con 3:05/6:48 box facing burps/44 swings – fell apart on the bike
That bike ate my lunch today as well, struggle city staying at 70rpm
Did glute activation stuff from yesterday, plus perfect stretch and some other DMA stuff. Then I had: A. 5×3 front squat @85% Then, 5 rounds of: B1. Romanian dead lift with :03 hang at the bottom B2. :45 pull up hang Then: For time: 500m row 50 burpees 500m row 40 cal assault bike 500m row 30 front squat @ 95# 500m row A. worked at 150#, which is a little over 85%. These got tough by the last set. B. Done with 150# for the RDL. This killed my grip and made the bar hang really uncomfortable! But my… Read more »
Don’t feel compelled to do the Optional portion today. You are better off taking a rest day and getting fully recovered!
Thanks. Yeah, I pretty much did that. Chose to get some bodywork done instead, plus a little mobility and a nap. 🙂 I tend to be a little ambitious in my planning, but I’m getting much better at listening to where I’m at. 🙂
A. HS drills/walks/dips
B. 3:43/7:58/33
C. Accessory/core
Solid work today Perry!
Thanks Nichole!
Did both at same time ….
A 195#
Hand stand walk and work
3 sets of 8 ring dips
B. Rx 2:36/ 7:07/ 55 KB total 105 time 23:43
Nice job Brian – speedy on Part B!
Thanks little slow on burpees
AM session
Mob done
A. Behind the neck split jerk: 4@53 and 8@55kg
B. Done with a few additions. Added some weighted BB hip thrusts 3×10@3.0.X.2, subbed bent over barbell rows instead of landmine rows and added some banded glute bridges at the end.
PM session
A. Done. Only did 5 dips each round for 3 rounds.
B.1 4:17
B.2 7:46
B.2 58 reps
I’m pooped!!
AM session
DMA: ✅
A: @65kg
B: ✅
PM session
Scarecrow + x-over pulls : ✅
A: ✅
B1: 4:21
B2: 10:39 suck at burpees
B3: 50cal AB + 45 kb swings
Result: ? exhausted
Mobility
Crossover Symmetry
12 Banded Good-morning + 8 single heavy DB row x3
50 cal bike
Metcon
A) 2:32
B) 5:47 burpee facing box
C) 100 (1st two workouts smoked me)
Shoulder and old neck injury are back in full force, PT is out of town
Pete!!!! No overhead movements for the remainder of the week! I need you to rest – I need you 100% come next week so zero overhead work!!
Yeah I’m pretty disappointed but I will be ready
Mobility completed
Could not perform two sessions today so I combined a little of each session into one.
Session 1
A)150#(6)/160(6)
Session 2
A1)Completed
A2)Completed
A3)Completed
B1)4:06
B2)7:01
A day behind — did yesterday’s session today.
Mobility: done
A: (FS) to 225. [failed at 235 that I normally hit reasonably easily]
B1: 135lb, 140, 145, 150, 155, 160
B2: 160
B3: 145
C: 9,7,5. BMU, 95lb snatches. 5:12lb. (not sure all snatches were low enough)
Still getting back to form after light number of sessions for two weeks.
Weighted Hip Extension w/Y overhead Hold? how weighted and Y?
I am so sorry it took me so long to see this! Here is a link for future reference: https://www.youtube.com/watch?v=jreartzFuqA&
PM Session
Activation plus mobility done
A. Done with 3 sets of Max HS walk, wasn’t always making 10m
B. 6:36/8:50/29 reps. Back locked up during DL wod so made everything tough.
Oh no Sean! How is the back feeling now?
All good now. Just a combination of movements that tighten the lower back up. Combine that with probably not stretching it enough prior to the wod.
All activation and mobility complete
1A. Jerks at 105kg 232lbs
1B. Complete with 50 landmine
2A. Handstand work complete
2B. wall ball and DL = 2:37; BoB and PP = 7:04; Bike and KBs 104 reps. Total time 23:41
Well done Rob! Good work today!
A : every min 12 min –
Press behind neck : 50 kg
Ring dips done 2 sets – 8 reps ( red rubberband)
B : 3 rounds : 15 wallballs / 15 dl 70 kg – > time : 6:10
3 Rounds: 15 burpees box jump overs/ 15 push press 35 kg – > 8:40
6 min :
40 kcal row – max rep kb : 45 reps
Felt drained after wod 2…..