Dynamic Mobility & Activation
Spend 30 seconds with each arm on Single Arm Hang from Bar
; repeat twice
and then . . .
Spend 2 minutes on Rocking Box Bridge
60+: Gymnastics Bridge x 2 minutes
and then . . .
Two sets of:
Wall Slides x 10 reps
Pec Stretch using a barbell x 30 seconds
and then . . .
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
A.
Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
60+ Women:
Chest-to-Bar Density
For max reps:
90 seconds of Chest-to-Bar
Rest 60 seconds
60 seconds of Chest-to-Bar
Rest 60 seconds
30 seconds of Chest-to-Bar
Note reps achieved for each set.
If you don’t have a muscle-up then skip this portion.
B.
Every 45 seconds, for 9 minutes (12 sets):
Banded Deadlift x 2 reps @ 35% Bar Weight + 25-30% Band Tension at Lockout
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
Here is a video of two versions of banded deadlift, as well as instructions on how to measure band tension at lockout.
C.
Every 6 minutes, for 24 minutes, complete:
Row x 500 meters
Burpees over the Erg x 15 reps
Double-Unders x 30 reps
60+:
Every 6 minutes, for 24 minutes, complete:
Row x 500 meters
Burpees over the Erg x 10 reps
Double-Unders x 30 reps
D.
Two-Three sets of:
Hip Extensions x 15 reps @ 1111
Rest 45 seconds
Banded Hip Bridges x 15 reps
Rest 45 seconds
Wall Slides x 10 reps
Rest 45 seconds
Followed by. . .
For max weight:
150-foot Farmer’s Carry
(Must not drop the weight)
Sorry – posting late. Been very busy.
A – skipped to rest adductor/abdominal strain.
B – 165# + 120# of band tension (used scale method from video – very helpful).
C – Hot garbage. Tried to protect injury so row was slow and burpees were guarded. Didn’t really go after this one. 3:10, 3:12, 3:14, 3:16
D – Done. Farmer’s carry with 110# suitcase bar in each hand.
A. 9-6-4
B. 145 and purple band
C. 3:26 clock and equip screwup
3:12
3:11
3:11
Delayed entry entered on 8/17 because I I did it on this day 🙂 Dyn/Mob: Done A) 90 sec: 4 singels, 60 sec: 2 singles and 2 double … YYYAAY woo hoo, 30 sec: 3 rps 🙂 I was apprehensive about the muscle up test it hasn’t been good for me.. its not alot but Ive had negative results and it got into my head so this is very helpful and I needed it ..’ B) DL: 12s x 2 rps Used 155 w/ 61 bfs of tension it should’ve been 71 but I wanted to get form right. ..… Read more »
A) worked on muscle drills. Some days I have them. Some days I don’t. Guess which day today was.
B) I strained my knee last night so I subbed out the dubs for 21 back extensions. I also did 15 burpees…that was totally by accident. I was wondering why my times were so bad.
4:21, 4:24, 4:34, 4:21
Back in the programme after injury and vacation…..MU’s felt tough
A) 10,5,4
B)100kg on the bar plus stood on a blue band….good workout for my hamstrings!
Skipped C and did a 10k Row instead.
D) just did banded hip bridges as 10k row hurt
Happy to have you back Daniel! How are you feeling after training? And nice work on your MU sets!
Nicole
im doing this WOD today .. Im trying to figure out what exactly is my deadlift.. Im confused. My 1 rp max deadlift is 285 so how do I figure the 35 percent .. sorry IM terrible at math.. LOL
Hey Lise!! Did you watch the instructional video?
Nicole, Yes But I got confused with the 35 percent of bar weight (is that 35 of rep max) + 25 band tension at the lockout?
Correct, 35% of rep max – can you bring a scale and weigh the band tension (standing on the scale + the weight added with the band)? You want a band that as 25% tension.
A) 4,3,3
B) 145# + blue band fast and felt easy
C) 3:12, 3:05, 3:32, 3:31
1:40 Row pace pretty consistently until the last round crept up to 1:45 last round. Last few Erg burpees were really pushing me every single round and it only got worse each round 😮
D) done – really need to work on slides / shoulder mobility
E) did 2 round 100# DB carries for 50m
Mobility/activation done
A. MU skills drills done-didn’t do the density test
B. Skipped
C. Modified to Every 5 mins for 20 mins:
Bike 25 cals
15 burpees
30 du
2:27, 2:25, 2:22, 2:40 (I sort of got tired on the last round)
The bike has a way of doing that to one in the last round! Glad to see you back at it CB!
It sure does…it’s just a mean machine! Yeah I’m trying to be good and heal up my owie but still not lose much conditioning!
A. 11/6/4
B. 205+ band tension
C. Done
D. 2 sets- did not do farmers carry
Nice work on the muscle-ups!
Thanks Nichole! I feel like I owe that to the “snapping your arms back thing”. It seemed counterintuitive at first but it’s highly effective. So, nice work on the coaching and programming Nichole!?
Yay, that is great to hear Jay!!
A. 12/8/5 (+3 from last time)
B. Regular DL doubles @335 (73%)
C. 2:54/2:58/2:57/3:01
Awesome improvement Perry!
Thanks Nichole!
Mobility – done
A. MU Density test – did not do
B. Banded DL – 105lb. bar weight + 100lb. band tension
C. 1. 2:59 (row time 1:55.3) – 2. 3:04 (rt 1:57.2) – 3. 3:10 (rt 2:01.8) – 4. 3:12 (rt 2:03.3) UB on all sets of DU’s today.
D. 3 sets of H.E., H.B., and W.S. – 150′ Farmer Carry using 7-lb. DB’s
A. Did 5 UB then called it. Just a little tight in the pec still
B. With class going I didn’t really have the set up for banded so just did DL for sets of 5. 135/225/275/315/365/395/415/445
C. 2:20/2:26/2:32/2:41. Rows and transitions are what slowed. 1:37-1:42 on rows
That’s stupid on those Burpees
Good call Keith!
DL at 260 no bands
Average time on C. 3:30 last rep closer to 4
Ring tomorrow at gym. Did strict MUs yesterday to make sure I still had it in me.
A. 19/10/7 B. 145 plus bands for all 12 sets. Felt light and fast and focused on staying tight and using glutes to finish. C. 2:47/2:49/3:19/3:05. I burnt out hard on these. Short on time and ate lunch an hour before doing this part and on set 3 my lunch almost came back for a visit. Contrary to Rob Walker, a pace of 1:40 is far from leisurely for me lol. My bad for not following my own pace. Worked out for first two sets and then just crashed. I want to do this again. D. Done E. Farmer walk.… Read more »
I’d like to see you do the carries without gymnastics grips!
Did strongman work from yesterday in the AM.
Then, today’s work: Mob done
A. 9/5/3
B. 165 on bar and used black band. Like those
C. 3:28/3:28/3:39/3:40 – didn’t push hard today on the burpees. Just didn’t have the energy to go any harder. Row and dubs were good.
D. Done – 75# DB’s on farmer’s, which is heaviest my box has.
DM&A DONE
A. 10,6, then 5 all UB for the last set. Did sets of three on first two.
Nice work on keeping those UB on that last set!
A. Did not do, ripped hands on monday
B. 6×2 @ 145# 6×2 @ 165# used red band on bar.
C. 2:53 (1:53 row, UB DU)
3:04 (1:53 row, 21/7/2 DU ?)
3:02 (1:58 row, UB DU)
2:56 (1:58 row, UB DU)
PM endurance track workout
2x800m run (1:1 rest)
4x400m run
8x200m run
Such a strong rower! ??
DMA – Done (except box bridge)
A. 6/2/2 Pecs were really sore I guess from Dips. Not a good MU Day
B. 135 on bar, Used green ban in example 2 on video.
C.3:58/4:02/4:04/4:38 4th round monitor went out around 200m so I just rowed till about 2:20 to be safe although most rounds were around 2:00.
Goal for C was to get faster each round.
3:20 3:09 3:03 2:56 tripped up on dubs each round, caught the rower with foot in round 3, probably could of pushed more, didn’t warm up just used 1st round as warm up, probably why I tripped up so much.
Banded Deads were fun ✅
MU practice & RMU ice cream makers my new favorite thing
Nice work Pete!!
Mobility all done. (note no bands avail, so had a personal Weider band the work to get things done somehow. A – 12 / 6 / 4 — no chalk avail so slipped at the end of the reps B- 145 on bar use the Weider Band maybe gave me a 15% tension so just focus on quick and glute C- 4:12 /4:36 / 4:24 / 4:30 yes DU’s they are not my worst enemy but somedays a get them good somedays i just…. D- Done all ** FARMER CARRY WITH 2 70LBS KB, its the heaviest we got felt… Read more »
Nice job today Luis!