Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Partner Shoulder Opener
x 45 seconds / Shoulder Opener
x 30 seconds
Minute 2: Psoas/Hip Flexor Stretch
x 30 seconds per side
Minute 3: Hawaiian Squats x 5 reps per side
A.
Every 2 minutes, for 10 minutes, complete:
Back Squat x 7 reps @ 65-70%
B.
Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
Ground to Overhead x 5 reps
Double-Unders x Max reps
Rest 90 seconds between sets, and complete a total of 6 sets.
40-54: 155/105 lbs
55-59
: 135/95 lbs
60+
: 115/75 lbs
C.
Three sets of:
Bent Over Supinated Grip Barbell Row x 6-8 reps @ 2111
Rest 90 seconds
Face Up Chinese Plank Hold x 60 seconds
Rest 90 seconds
Barbell Skull Crushers x 6-8 reps
Rest 90 seconds
My movement disorder has kept me out of training since Monday. Feeling mostly better so did this today (Sunday) as it looked nice and chill but ended up all neurologically challenged again mid metcon and that ended my sesh.
A. At 185lbs
B. 37, 42, 39, 22
Mob: Done plus some extra work
A. 225#-235# (speed/power focus)
B. Pullups unbroken. Those felt easy after all the C2B work.
Used 115# and 125#. Wanted to focus on better cycling/movement a bit more. Wasn’t too happy with barbell cycling during event 7,
C. Done.
Barry (59/5’7″/143) Still feeling the effects of this week’s online competition. Wasn’t sure I was going to get through the squats at first but things definitely improved over time. A. Did some extra sets at a lighter weight and then did 4 sets at 65%. B. Got interrupted a few times on this one, so I worried less about the time on those rounds. Arms were a little spicy on the pull-ups on that first step. Tried to work on using my hips a lot more on these BPU’s. Still using arms more than I should. Think I made some… Read more »
A. 205/205/215
B. 25/18/18/13/0/2
C. Sub, group rowing workout.
Hello Invictors- First time posting after recently subscribing to the online master’s program. Scheduling is such that I’m a day behind most others and my rest days are friday/monday vs sunday/thursday. Mobility : check A) Squatted the day prior, therefore subbed Split Jerk, work to a heavy single up to 215 ugly. Missed at 220. Stopped. Felt slow and weak. B) Doubles 22, 22, 7, 14, 10, 9. Very tough. Pullups consistently done at 17 seconds. g20 took me until 1:00 rds 1-4 and then 1:10 rds 5 and 6. Never was I able to touch and go and string… Read more »
A – 235 on all sets. Felt better as sets went on but didn’t want to be too aggressive.
B – 33/22/17/16/12/11. Pullups got outta whack. G2O singles were kinda slow. Had a DU fail each of last two rounds. Boo.
C – 155/60sec/95
M&A done
A. 230,235,240,245,250
B. 24,23,17,10,9,1
C. Done, 115 on rows and 65 on skull crushers
Mobility done
A. 185#
B. 26/0/20/0/28/1 – still a long way to go on pull-ups. Had to break them up too much.
C. Done
Mob done
A. 260 all sets
B. 51,50,48,43,38,39
C. Rows at 155, planks done,BB SC at 75
Post Iron Scap, GHD and Rev Hyper work
Mob done-ish
A.225#- stayed at 65% -tired from wall balls yesterday
B. 63, 49,48,45,40,43
C. yep
Nice job Al.
Great score on that metcon. WOW!
Mob done
A. 175# (kept it on the lighter end for all 5 sets, haven’t squatted in a couple weeks, just don’t want to flare knee up, so far so good).
B. 80, 64, 56, 50, 54, 53 reps
C. Done: 85# rows, 45# crushers
Another great workout for you. Good stuff
Mob. Done
A. 225 Felt great.
B. 0,0,1,0,0,0. Beyond frustrated with this one. First few I barely got to rope and fumbled with it. Last few couldn’t even get all my clean n jerks. Shoulders were all blown up from spending too much time on pull ups. Really need to work on better bar and ring movement.
C. Done. Overall, feel I didn’t get a very good workout today except for the squats.
Hey, chin up, you had a great day yesterday.
Yeah I know. Just having to post up a bunch of zeros really eats me up inside. Thanks guys. Tomorrow is a new day…
Yes tomorrow is a new day and remember that it is times like these that give you the fire to train determined and with vigor!
Yeah keep your head up Kincaid! It’s moments like these that drive us further to improve…and you will!!!
Mobility done-It was good
A. 125-130-130-130-135-Thought it was going to be harder due to my #20 PR last week.
it actually was not as bad as I thought. Yay!
B. working on my pull-ups cut it to 7 stayed on the bar 4 out of 6 yay!
105 g20
DU still a goat-3/8/8/15/3/8
did 85 for Barbell row
Skipped Chinese plank hold
#45 Skull crushers.
Great to hear Cheryl!
Ever feel really great during the strength and then it all falls apart during the wod?
Mobility done
A 145/145/147/147/147(70%)
B RX at 105: 3/2/1 then I start not finishing the sto. Made these up after wod was done and then did 6 rounds of 20 unbroken dubs
C rows at 83, skull crushers 30
A. All at 150#
B. Rx: 38/32/30/29 DUs; Only time for 4 rounds (had to get to my daughter’s 7th birthday party at her school 🙂
C. Did later at home: 85# for row, only had 15# DB for crushers.
A. 225
B. 52,35,40,40,30,35
C. Hopefully later
M/A done
A. 145 for all
B. Felt sluggish this morning so did 4 rounds of 10 pull ups, 5 hang cleans and 25 DU.
Felt better later so went in and did group wod – 10 min amrap 3 push press, 6 MU, 9 TTB. Was fun!
C. skipped today
M and a done
A did 80kg for all sets and did front squats at 60 x5 2 sets
B rx did 30,21, 0,11,16,21 one missed gto made all the difference on 3rd round all pull ups ub. SIngles for gto.
C done 2 rounds of each
C. 135×8,145×8,155×7
Chinese plank holds are harder than they look.
60s,60s,60s
Barbell SC 65×6,75×8,85×8
Fun accessory work. Triceps swole up!!
A. OHS 180 x1
B. RX 0,0,1,0,0,0 i need some work on pull ups I did first set and last set unbroken then broke up 8/7.
C.135#, D.B 25#
I feel still tired fro Wednesday monster wod:)