Dynamic Mobility & Activation
Shoulder Opener x 60 seconds
followed by …
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
A.
Take 10-12 minutes to build up to a heavy Push Press
B.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs
Rest 90 seconds
Bat Wings x 5 reps @ 1515
Rest 90 seconds
C.
Five sets of:
Assault Bike x 20 calories
Pick one of the following:
Chest-to-Bar Pull-Ups x 8-12 reps
Pull-Ups x 8-12 reps
Ring-Dips x 6-10 reps
Bar Muscle-Ups x 6-8 reps
Ring Muscle-Ups x 2-6 reps
Rest 60 seconds
You get to choose what movement you would like to work on each set. You may choose to stick with one movement the entire time or switch it up each set. Use this time to work on quality of the movement and not necessarily time.
A – Built to 205.
B – Bulgarian and Bat Wings both with 44# KBs
C – Done. Tried to keep all bike rounds between 1:00-1:15. Then just did 8-10 unbroken strict pullups for each round.
225
@35 for both
Then I did all movements unbroken
12 c2b
12 PU
10 ring dips
8 bar MU
6 MU..
Felt good, need work on the assault bike..
positive thoughts!!!
Mob done
A. 235
B. BW @ 40, BSS @55
C. No assault bike so I subbed sled pushes. @ 135 pounds for 200 feet.
With 6 ring muscle ups for all rounds.
Good work on those ring muscle-ups!
Thanks. Just need to keep working them as I breathe heavy.
Mobility done
A. PP: 105-115-125-136-145-155-165#
B. Bulgarian: 30# DBs. Bat wings: 25# DBs
C. Assault bike 20 cals + 3-4 ring muscle ups for RD’s 1,2,3,5 and 8 bmu for RD 4.
Just curious is there any place else we should log our times/scores/weights?
Hey Chuck!
Log them here as I go through and read every entry and make note of times! But for your personal logging then you may want to have a journal to record it in for easy access!
Mobility completed
A)135#/145/155/165/175/185
B)35#DB(2)/44DB(2)
C)20 calories each round then
Round 1 x12 c2b ub
Round 2 x12 pu ub
Round 3 x10 rd ub
Round 4 x6 bmu ub
Round 5 x6 mu 3/3
Mobility done
A. 135, 155, 165, 175, 185, 190! (10lb PR)
B.done, Bulgarian split squats done body weight, Bat Wings with 5lb plates
C. 20-6 RMU unbroken, 20-8 BMU unbroken, 20-10 ring dips unbroken, 20-12 Pull-ups unbroken, 20-12 C2B unbroken. Felt really good today, all movements unbroken. Did a sustainable 20 cal pace on Airdyne, took a little time to chalk up hands and then focused on the movement quality unbroken.
That is AWESOME Edward. Happy to hear the movements are feeling so smooth!
Unfortunately, I didn’t really have a lot today. Shoulders felt beat.
A. PP 125#.
B. Bulgarian split squats w/55/65/75/85# BB. Bat wings w/25# DBs.
C. Local gym had an AD2. So I went 50-55 cals each round, since I have no clue what the conversion is to an AB. Took between 1:15-1:30.
1. 8 C2Bs
2. 6 MUs (no bar or rings, used top rectangular bar of the rack structure)
3. 6 MUs (same as above)
4. 10 PUs
5. 2 sets of 10 Stationary dips
Rest up for the remainder of the day Rodney!
A. up to 225#, (failed 230)
B1. up to 30#
B2. up to 40#
C. (AB blew legs up! Rested well before skill practice)
1. AB: 35/ C2B: 3-5-5
2. AB: 37/ BAR MU: 5X1, 2, 1
3. AB: 41/ RING MU: 3-3
4. AB: 43/ C2B: 8 (awesome)
5. AB: 41/RING DIP: 8
Second workout for me with the Invictus masters programming.
A: 205 on the Push Press
B: 35 lb kettle bells.
C: Went for Muscle Ups but not turning over (in my own head now) shifted over to Pull-ups and Dips.
Welcome!
Welcome! Can you film your muscle-ups and post them either here or to our Masters Facebook group? I would like to take a look at them and provide feedback, along with our gymnastics coach.
Still away on holidays, so modifying depending on equipment.
Push Press–125#, equaled my best from a long time ago.
Then partner workout: 100S to O, 65#, 100 pull ups, 100 ring dips, 200 cals on bike. All shared, took longer than I expected, but that was mostly the bike.
Do this tomorrow!
Did a ski tour today, 2h30min easy pace, nice snow in the austrian mountains ?
Just wanted to move a little today, been a great week of rest.
Did assault bike & bench press did 7 rounds of each. Planning to jump into a class tomorrow & beyond ready to get this open prep underway!
2017 is gonna rock!
A. Up to 215# missed 220#
B. Bulgarian split squats 3sets @55# x6reps/leg
Will try and come back later if not Happy New Year to All! Back to training on Monday
Mobility – done
A. Push Press – good up to 130; failed at 135
B. Split Squats – 20# db
Bat wings – 25# on first set 20# for the remainder
C. All 5 sets – 20 cal + 12 butterfly pull-ups Happy with how the pull-ups are progressing. Cycling them much faster than I was last year at this time. Didn’t have any trouble doing the sets of 12 unbroken.
Awesome Barry!!!
Nichole-How does part c work? Do we do the bike or do we pick one of the movements below?
I did it this way:
20 cal + 12 c2b/1 min rest
20 cal + 12 pull ups/1 min rest
20 cal + 10 ring dips/1 min rest
20 cal + 8 bar mu/1 min rest
20 cal + 6 ring mu
Don’t know if this was the right way, but good workout!:-)
Thank you! That makes much more sense then the way I was reading it.