Dynamic Mobility and Activation
One set of:
Ankle Pulse x 15-20 pulses per side
and then . . .
Three sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks
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x 10 reps fwd/back
Banded Walks
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x 10 reps lateral
and then . . .
One set of:
Box Squat w/KB x 25-30 reps
A.
Take 12-15 minutes to build to a new 1-RM Front Squat
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Clean x 1 rep
Build over the course of the 10 sets to a new 1-RM.
C.
Three rounds for times of:
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups
30 Double-Unders
Rest 60 seconds
40-49: As prescribed
50-59: Handstand push-ups with a 2″ riser
60+: Handstand push-ups with a 4″ riser
FS 225, cleaned 195 but missed (bar too far in front) at 205, WOD was 8.44, I like that one. I like the band/KB squats
Did not make it to the box so I did some rowing at the house
30 at 85% 30 at 50% for 12 min rest 5 and repeat
Mobility: Complete
A. 335# (5# PR, went for 355 but that might have been a little too ambitious)
B. 300# (15# PR – I’ve been chasing this for a while!)
C. 1:15 (Bad rhythm on the DU), 1:00, 58 sec
DMA done.
1/2 mile warmup run.
B. 155#. Failed at PR weight of 160#.
A. 190#. Failed at PR weight of 195#.
C. 1:49-1:55 with 2x SU’s. I was never able to string more than 8 HSPU’s UB. And the reps would deteriorate from there. In fact, Saturday’s 21-15-9 WOD, I couldn’t do more than a total of 23. Today, I strung together 3 sets of 10 HSPU’s UB! First time ever. I love HSPU’s. Sorta. 🙂
D. 1 mile run.
A. Mob Done BS 45#BB w/35#KB x 30
A. 215 F225 x 2
B. 155 Have not reached this in a while so felt good about this.
C. 5:16 Ops! Forgot to rest 60 sec
Mob & Act Done
A. 335
B. 275
C. 1:31/1:29/1:33
No PRs for me today. Still enjoyed the session.
Mobility done
A. Finally got back to my all-time front squat PR of 225# from 3 years ago (pre Achilles rupture)…my max just a couple months ago was 215#.
B. 205# all time PR!!!
http://youtu.be/A4WjZcaznio
C. 0:51, 0:50, 0:49
High 5s all around!
Nice Cheryl
Way to go Cheryl! Awesome PR!
Got up to do some of the workout this morning and good thing I did. My neighbor called to tell me my dad had wandered over to their house and was in bad shape (he has stage 4 metastatic cancer). So off to his house and then hospital I went. He is stable now. They found some pain relief for him which has put my mind somewhat at ease for now. After getting him settled I headed to work. I was even able to sneak in the workout before returning to the hospital this evening: MObility done Box squats done… Read more »
Glad he’s ok.
Glad he is ok Tracy…
Congrats on your PR!
Sorry to hear about your dad!
🙁 Cancer is evil. He was not in pain today so that makes me feel better. Hope you have a great day!
Cancer is completely evil. I lost my Mom to breast cancer. I am sorry to hear about your Dad. Glad to hear he is stable. Hang in there.
Mobility done.
Box squats done.
A. New PR 315! Twinsies with Al.
B. Took it easy and stopped at 195. Wrist feeling 80-90%better but felt nervous to go any higher. Probably mental but no need to rush it…
C. 4:09. Subbed Pullups
A. 315# PR
B. missed 260 # 3x- getting plenty of pull but I just collapse underneath it
C. subbed ghds for c2b 1:10/1:06/1:02
Nice squat pahtnah!!
A. Front Squat-95/105/115/125/135/145 failed
i was at 150lbs a few weeks past but have been training for a 10 mile race haha run in 2 weeks so i think its killing what little muscle i did have.
B. Clean- 85/90/95/100/105/110 PR : ) finally!!!
C. 1:58/1:55/2:05
Good luck to everyone doing the Qualifier this weekend!!
Mob done
A. 325# matched my 1RM
B. 285#
C. :50, :50, :51 4:31
M&A done
A.up to 290-5# pr
B. Up to 245, couldn’t stick 255 like I did a week or so ago, kinda frustrating. I thought both my snatch and clean shoulda went up. It’ll come
C. 1:18/1:45/1:33
Mobility – done A. Front Squat – 95/125/150/175/195/210(PR-8lb.) B. Clean 100/110/120/130/140/150/160/170/185(PR-5lb.) C. C2B/HSPU’s/DU’s 1:34/1:37/1:31 Was pretty sore from the Dips we did yesterday, I didn’t feel that energetic going into today’s workout. Didn’t feel like PR’s would be happening today, but just goes to show that sometimes you just need to start and see where things end up. Actually things loosened up nicely and I’m feeling much better than if I would have just mobilized – 3 PR’s last 2 days and 6 since January. Thanks Nicole for the programming and guidance. I’ve also appreciated the comments from everyone on… Read more »
Way to go Barry!
Thanks Kincaid
A. Up to 290, 5# PR.
B. Up to 205
C. 1:04/1:06/1:05 no riser
Great job on FS Perry! Also really good work on part C.
Thanks Al! I was stuck on 285 for a while so this felt great.
Hey Perry. No one will be posting results for the MQ until late Sunday or early Monday. How would you feel about sharing our scores with each other. It might help us gauge what workouts we may need to redo. I scored 5:38 on event one and 458 on event 3. Best of luck to you.
Hi Al, would be happy to share. I pulled a 455# deadlift mid-day, then this evening scored 5:03 on Event 1. Plan is to do event 3 tomorrow, then event 4 on Sunday or Monday. Best of luck to you too, you are doing great!
Nice work so far Perry. You are kicking my butt! I hope your DL turns out to be a great score because you beat me by 10 lbs.
Great work on the DL Al! 445 is awesome! I did event 3 today: 446 reps. You are doing great and I know you can’t wait for the muscle ups!
A. 20# FS PR!! Finally hit 200#!! Was not expecting that at all. So happy with that.
B. Worked up to 125#. Been stuck there for awhile.
Not enough time for C. before class started. I did the box WOD which was “Helen” and PR’d on that too with 1:10 less than before!! 10:33
Way to go Gina~Nice PR!
M&A DONE
A. New PR 241# FS, previous was 230#
B. Didn’t want to risk re-injury on my wrist on the cleans and just worked on turnover with 135#
C. 1:08, 1:06, 1:09, all unbroken except missed on #29 DU last round. My C2B need work, can’t link together, i have to pause before each one.
A) Finally a new PR for my FS…only 3# but I’ll take it! 153#
B) Up to 123#…attempts at 133# but not impressive
C) 2:20/2:44/2:18 *hspu’s just not my jam…these will be a big focus for me
Congrats on the PR!!
Thank-you, I was very determined : )
M & A done-Really tired only 5 hours of sleep with only 1 hour to work out-
A little rough today
Front Squat only built to 145
Clean built to 140 Power Clean
C. C2B were the highlight today-They felt great did 4 first set. Always drop because I feel my hands slipping on the bar.
DU still practicing- Will continue
Way to push through!! Especially the C2B…They are tough!!
Female 44 Front Squat A.195lb B.135LB (ended with) C. 3:58