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, complete:
Split Jerk x 1 rep @ 75%
Muscle-Up Warm-Up
With a 2 minute time cap, complete:
Reverse Pull Warm-Up . . .
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
B.
Every 5 minutes, for 20 minutes, complete:
Assault Bike x 20/15 calories
Burpees to Rings x 10 reps
Muscle-Ups x (see below)
35-49: 5/3 reps
50-59: 3/1 reps
60+:
Muscle-Ups x 1/Chest-to-Bar Pull-Ups x 5 reps
D.
Two sets of:
Single Arm Deadlift x 8 reps per side
Rest 90 seconds
and then . . .
Two sets of:
Landmine Rows x 6-8 reps per side
Rest 90 seconds
Mobility: done
A: done @ 150lb
B: 2 rds @ ~2:15; 2 rds @ ~2:55. Did calf on box MUs on low rings (no height in garage). Just got an assault bike – gosh that thing is awful!
C: will come back later and do. Felt a bit pukey after the assault bike…
Yay, you got an assault bike – WONDERFUL!
Today I had: DMA A. Front squats, wave load 3.2.1 x3 B. Deadlift – build to a heavy double in 8 mins C1. :45 pull up hang C2. :45 ring plank C3. 20 dumbbell curls C4. 20 banded tri extensions 4 rounds And a conditioning piece I ran out of time to do. 🙁 A. built up to 180 but failed that last lift. Was trying for a pr but not today. B. 260 for 2, but had built to go for 280, which would have been a pr, but again, not today. Got it off the floor though, so… Read more »
A. Done at 72.5kg
B. Done, all MUs @ 5 reps…… Feeling efficient!
C. SA DL – 70kg
Subbed bent over rows on bench – 36kg
Nice job on those MU’s Ben!
Back after 2 week break, opted into local box WOD while in Ireland so feeling like I haven’t missed too much 😉
We missed you!
A: 225#
B: 1:43, 1:41, 2:12, 2:09 – started to fall apart a bit in 3.
C: done
* Rear Delt Warm-Up = Done.
A. 225# x 12 mins
* Muscle Up Warm-Up = Done.
B. 1) 2:47 / 2) 2:30 / 3) 2:39 /4) 3:06
Very happy to be back at it after 7 days off.
Happy to have you back!
A. 205 x 12
MU drills done
B. Done. Each rnd at 2:15-2:20- MU x 5 – UB felt good.
C. DL and Landmine rows done.
A. 55/55/56/56 then 57kg across B. Done, about 3:30-3:40 per round – tried to go a little harder on AB 1:05 for 15 cals and then steady on burpees but since my muscle ups are not good, had to rest, but did them all and did not have to scale, this tapering works for me ha ha 😉 Will do the rest shortly, warning, short novel ahead. I just wanted to say that the last 4 weeks have been really great. I did the open this year as stress free as possible. Every workout was done at the end of… Read more »
I have the biggest smile on my face right now. I absolutely love this. It is definitely a HUGE things to the members. They are so proud of their coaches and seeing them shine – I am so happy you had a change of perspective over the last 4 weeks. Enjoy the events this weekend, you earned it!!
Warm up and Mobility Done
A: 195#
B: Finished all rounds AB and Burpees at or under 2min. 4:10 Tried to do MU unbroken and missed a few times., 2:37, 3:10, 2:47 Did MU singles and doubles with semi false grip.
Way to test it out though Scott, I like that in training!
A: 97.5kg across the board then worked MU skills and transition.
B: Didn’t do. No Assault Bike and listening to the coach and not doing anything that bothers my shoulder. Save that for game day. Instead did some HS walk and hold work then tested another company WOD using a 10kg weight vest.
Heading to Britain tomorrow to link up with Rob Walker for the Qualifier workouts. Looking forward to some great athletes getting together to Throwdown!
One more day and counting!
looking forward to seeing you tomorrow buddy!
That is great you two will be doing them together!! Awesome to hear!
A : 12 lift Split jerk @ 65 kg
B : Wod : bar muscle up instead – failed in round 3-4
C : dl : 45 kg and no back pain
Yay for no back pain!
I Know 🙂 baby steps and taking it easy the days my back is hurting
Mobility completed
A)160#(12)
B)MU warm up completed
C)2:15/2;08/2:11/2:17 all MU ub
D1)95#/115
D2)Completed with a 25# plate
Beau did not make it with me today to train. He is feeling better but just does not have a lot of energy. Hopefully he can make it Friday morning.
Glad he is feeling better!
Only had little over an hour this morning.
Warm up done
A. 185#
Abbreviated MU warmup.
B. Scaled to 3 MU 2/1 each round false grip. Rounds were 3:00-3:30
Out of time
Warm up done
A. 60kg
MU not done
B. 3 rounds for time
20 cal row
10 burpees to 6″ target
5 jumping pull ups
Time 9:18
C&D not done
Activation and warm-up complete
A. Jerks at 105kg 232lbs and MU warm-up complete
B. All MU Unbroken! First time ever. Under 60 secs on Bike (75+rpm), 30 secs on burpees, rested 30 secs before starting MU
C. 1 arm DL at 60 and 80kg. Damn that was tough. Fun though!
D. Landmine rows 2×8 with 30kg of plate
That is AWESOME Rob!!! Major accomplishment today! Hope you are feeling more confident with muscle ups!
thanks Nichole. Still untidy, but definitely more confident thanks to all the advice and videos!
Done. Subbed with push press behind neck in split position (drawed the foot marks). Wrist allowed burpees, whoa, any day now ready for hspu. Subbed MUs with 6 CTB.
During metcon got a little flash of engine start-on – what a great feeling after six months rehab. Few weeks and engine starts to run.
That is great to hear Petteri!