Dynamic Mobility & Activation
Wall Slides x 5-6 reps
Shoulder Opener x 30-45 seconds
Y’s, T’s & W’s x 10 reps
and then . . .
One set of:
Inchworm + Scap Push-Up + Press-Up x 8 reps
A.
If you are unfamiliar with the False Grip, watch this video.
Every minute, on the minute, for 3 minutes of:
Squatted Muscle-Up Transitions x 8 reps (slow and controlled)
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
35-54: Strict Muscle-Up x 1-2 reps
55+: Ring Pull-Up with False Grip x 3 reps + Jump to Low Catch + Catch Position Dips
x 5 reps
and then . . .
With a 2 minute time cap, complete:
Reverse Pull Warm-Up with. . .
Movement 1 – Straight Body Reverse Pull x 15 reps
Movement 2 – Bend to Straight Reverse Pull x 15
Movement 3 – Complete Movement x 10 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Snap Pull x 10 reps
Interval 2 – Snap Pull with Small Backswing x 10 reps
Interval 3 – Pop Swing x 5 reps
Followed by. . .
Every minute, on the minute, for 6 minutes, complete:
Kipping Muscle-Up x 1-2 reps
55+: Chest-to-Bar Pull-Ups x 2-4 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 8 minutes (4 sets):
Back Squat x 1 rep @ 85-90%
C.
For time:
50 Double-Unders
5 Back Squats with 80% of 1-RM
40 Double-Unders
4 Back Squats
30 Double-Unders
3 Back Squats
20 Double-Unders
2 Back Squats
10 Double-Unders
1 Back Squat
This should be fairly obvious, but take the squat from the rack, and make sure you get perfect depth on every rep.
Post your time, and load used.
Delayed entry. did it on prescribed day entered 4/16/17
Dyn/Mob: Done
A1). omitted -by accident
2). SMU: 3 (1- OTM)
3) done
4) done
5) kipping MU: 7 w/ 1 fail
B1) 185lbs,205 accidentally-bad math, 215×3,245×1
2). BS: 245lbsx1,255×3
C). Rxd : 5:35 w/225
A. Done–1 strict and 3/2 kipping MU
B. 145/165/175 then 180-185-190-195
C. 165#, 8:56. Not sure why this took so long. Had to do squats as 2’s as failed one in first set after 3r. Dubs definitely not UB.
A. Done all drills on a bar as Im currently away and dont access to rings.
B. 85-97-110kg, 110kg for E2M
C. 4:35 @ 100kg
MUs strict & Kipping done
BS 215, 245, 265
Metcon 8:54 with 235
My 1RM is 330 so started with 265 did one rep and decided to go conservative, right knee feeling some fatigue. First set of DU horrible!
How’s that knee feeling today?
It generally feels ok. Just feels a little tender is the best description I can give. Hopeful to be at 100% shortly. Thanks for the thought.
Still no muscle ups so subbed progressions
BS 200, 225, 250 then 4 rds at 250
WOD 8:14 at 225 (dubs are improving but not enough)
Mobility and activation done
A. Done at 55 version vs strict mu. Kipping mu 2 per round with false grip
B. 235/265/300 then 285
C. 6:10 @265
Did the DM and A
A. did most of this
B. 235/275/315 315 x 4
C. 5:50 @ 295
Solid Al – how is your knee feeling?
Knee is solid
A. Done
B. 265×5, 285×3, 315×1
C. Modified the metcon (knee hurts a little) and did the following instead:
– 50 DU
– 5 Back Squats (225)
– 21 Burpees
– 40 DU
– 4 Back Squats (245)
– 18 Burpees
– 30 DU
– 3 Back Squats (265)
– 15 Burpees
– 20 DU
– 2 Back Squats (285)
– 12 Burpees
– 10 DU
– 1 Backsquat (315)
– 9 Burpees
= 12:13. That hurt!
A. Done–2 strict and 2 kipping MU
B. 135/150/170 then 170×4
C. 152#, 4:43. Good day for doing DU and squats with no knee pain, rope caught arm on round of 30.
A. Done felt strong
B. 225, 275, 305, 305x1x4
C. 265; 5:00
Today I did my own DMA, then I had: A. Back squat, 7 sets, every :90, build to a heavy 2 rep for today. B. Max reps at 85% of A. C1. banded tricep extensions x20 C2. Dumbell curls x20 C3. Dumbell lateral raises x20 D: for time: 800 m run 1K ski 400 m run 500 m ski 40 power cleans @ 95 A. Worked up to 205, barely making the second rep. Took a LOT out of me! B. Only could manage 5 reps at 175 today. But I can normally 5 rep more weight than that. I… Read more »
Warm up as prescribed but muscle ups. Still working on those. Did CTB
B. 235,275,295
C. 275
Metcon:
275 6:10. Tripped up 3 times on 50 and 40 DUs
Worked on muscle up transitions after metcon
I haven’t got muscle ups (yet!!) so enjoyed the skill element and stuck with squatting MUs throughout.
Back sq coming slowly back up after knee injury-so…
Worked up to 126lb for B and then used 110lb for C taking 10.10 as my dubs SUCK!
Good practice Nicola!
Fun day today…hit the back squats as RX and a birthday partner wod with family and friends at the box, then back for second session later with my training partner and did:
A. All MU stuff done – great stuff
B. Did the workout we missed the other day (3 rft wbs and DL, 3 rft Burpee box JO and push press, 6 min amrap 50 cal bike and ME KBS) – that was fun.
A. MU drills, EMOM strict& kipping x2. Snap drill really helpful.
B. 225/255/285, E2MOM 285/295/295/295
C. 4:42 @265
Nice work Perry!
Thanks Nichole!
Yea Mobility
A. MU drills done
Strict 3 x 2 Done – working on keeping body vertical.
Kipping 3 x 2 Done
B. 280/320/340 then EMOM done at 340
C. 4:57 with squats at 320.
Awesome job Art!
Mobility completed.
A1)Completed
A2)Completed x2
A3)Completed
A4)Completed
A5)Completed x2
B1)190#/225/255
B2)255#(4)
C)5:36 @235#
Shit training day – just needed to put that out there and move on ha ha A.1. No strict muscle ups today – result: frustrated and set the tone for the day – need to work on that. A.2 Didn’t really do the EMOM, set the clock for 10 minutes and practiced. Alternated between false grip, no false grip, hybrid grip, all over the place. Did not even count but maybe 6, and some fails as I switched my grip around. B.1 Subbed with front squats 57-65-72kg. B.2 4X1@70kg C. Did with front squats @65kg, 7:03. I suck at squats.… Read more »
Did you film yourself attempting your strict mu? Would love to see where your sticking point is!
I did. I will upload one or two as well as that time when I could actually do them!
So this is me once upon a time: https://www.instagram.com/p/BOIk7nOhxaX/?taken-by=lift_love_learn I know it’s not a regionals standard SMU, but I still consider it strict even if I am arching a lot on my pull.
And this was today, I think maybe I lost a lot of strength in the last 3 months, but mostly confidence: https://youtu.be/3tYqGHrhmzE – can’t seem to get my shoulders and head through
Thank you for posting this! I am having our gymnastics coach take a look at this, then we will provide you with some feedback!
Hey Julie! I spoke with Travis and he recommended you do this drill to work on pushing down on the rings: https://youtu.be/z80C2XbcCq4
Enjoy your Saturday!
M&A Done
A: Did all the drills. Shoulder is still painful doing MUs, so stayed away from them
B: 235; 265; 300
Then 4×300
C: 3:33 @265lbs- Have to look up how I did on this last year. Does anyone remember what day it was?
Friday, 4/15/16
Fantastic job Corey!! How did this compare to last week?
Thanks Nichole. We did this Apr 15 of last year and I remember doing it, but for some reason I didn’t post results. I’m pretty sure I was faster this year.
Sub 4 is very fast!
Thanks, Nichole!