Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Psoas Pulse x 30 seconds per side
Minute 2: Deep Squat Progression x 5 reps
Minute 3: Butterfly Stretch x 45 seconds
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80% of 1-RM
*Sets 4-6 = 2 reps @ 90% of 1-RM
B.
50-40-30
Double-Unders
25-20-15
Shoulder to Overhead
40-49:
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135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
C.
Three sets of:
Bent-Over DB Row x 6-8 reps each @ 2111
Rest 90 seconds
DB Skull Crushers x 6-8 reps
Rest 90 seconds
V-Ups x 15 reps
Rest 90 seconds
Mob done
A. 255/285
B. 9:34 @ 95#
C. Did bench press, skull crushers and GHD SU
A: complete @ 305/315
B: complete Rx-4:46
C: complete @ 70#db
Then did 5×5 bench @ body weight
Then did 5×5 DL @ body weight
Was gone out of town all week, back at it now
A – Sets 1-3 @265; Sets 4-6 @300. Felt solid.
B – 9:42 @135. S2O Very frustrating. Burn out way too quickly anytime I have to go overhead in high volumes. The bane of my CF existence. I need to get better at this. DUs unbroken.
C – DB rows 70#, SC 35#
A) 145#/160#
B) 6:20 @ 75# STOH crappy; DU’s unbroken
C) Rows 25# x 8; Skull 12 x 10 -15 x 10 -20 x ;V-ups done
A: 115; 130kg
B: 5:45
C: done with 40lb rows and 30 lb skull crushers
Mob Done. (Legs really felt good after this sequence)
A. 300# for the triples then 335# for the doubles
B. 5:58
C. 50#-row, 35#-skull crushers, V-ups done
Post – Iron Scap, Rev Hyper and GHDSU work
Nice job going sub 6!
M&A done
A. 285,320
B. 6:59
C. 70#,30#
Mobility done. Wow, my hips were tight.
A. 265/290 Dropped the first 290 on second rep. Came back strong and crushed em.
B. 5:54 Started with 115 but was killing my wrist. Dropped to 95 which feels like cheating but its all my wrist could bare. Very frustrating!! On a positive note, finally got a speed rope which feels nice.
C. 40# row, 25# skull crush. Fastest workout we’ve done. Happy Aloha Friday!
Sets 1-3 #140 set 4-6 #160
DU are a huge goat for me.
RX time 13:44 🙁
c. needed to skip today
Mobility done A- Done .sets 1-3 @295 , sets 4-6 @ 330 B- 6:47 . Tried to go unbroken the first round , that killed me NO GAS after that . C – 50 lbs to DB row, 40 lbs to DB scull crushers . Definetely my shoulders are stronger
Great learning lesson!
A. Went to 1RM for fun = 400# (PR)
B. 4:54 (DU unbroken S2OH 16/9 10/5/5. 5/5/5)
C. Forgot. Got distracted. Ooops!
A.280/315
B. 5:47 @135
C. done
Nice job Al!
Romwod and MU SkillWod done this morning.
Mob done
A. 215-215-225-235-240-240# felt heavy
B. 4:22 Rx (S2OH-25 UB, 11/9, 5/5/5; only missed on last set of dubs)…could totally feel it in my Tris.
C. 35# DB row, 20# skull crusher
nice job on B. that last set of DU tripped me up as well. I had high hopes of doing a big set of S2OH on the last round but no such luck it got heavy
Good job! Yeah, I was hoping to go 8/7 but once I started in on that third set I knew that was too optimistic!
Great work Cheryl!!!
Metcons only last five days let knee heal which let 100% better into today.
M&A Done
A-As soon as I put 185 on about half way down pain again which is annoying but tollerable.
Great to hear about your knee – just remember that if you have no pain one day that means you still need to rest it at least 3 more days!
Will rest the knee again from any heavy squating. Hardest part of this sport is taking the time for proper recovery from a injury, Oh, thanks for coming out to the NW with the Invictus camp, I will definately be there.
Looking forward to seeing you there Joe! And yes, take your time with an injury. Take more time then you think you need!
A. 230/240/240/255/270/270
Bar mu work, yippee they’re back!
B. 8:07 @95#, still nursing wrist…that was tough
C. Done
The did
18 min emom
30 sec air dyne
8 alt kb step ups 20″ 25#
10 Ghd sit-ups
Wahoo – great to hear about your bar muscle ups!
A. 155/155/165/175/180/180
B. 7:05 @95#
C. 40# DB Row, 20# DB Skullcrusher
I’m scared for tomorrow based on the relative low volume of today ?
Mobility done.
A. 5X5 Back Squats at 70%, did not feel like going heavy today.
B. 8:50 @ 95#, Shoulder is giving me a lot of grief so went light and cycled slow, probably still too much.
C. BB skull crushers and GHD sits-ups only.
Take care of that shoulder!
A. 270×3, 300,305,310
B. 5:38 (50-54)
C. Done 60lb,25,lb,
A.295/315 felt heavy did not hit 90%
B. 5:25 @ 135
C. everything at 50#, did slow single arm rows TUT the entire time
added 5min 100 cal row & some C2B practice to the end
A. 255-255-255-285-285-285
B. 10.01 135#
C. Done w/ 70#DB for rows, 25#’ers for tri extensions.
FWIW I found the dynamic mobility exercises to be very effective. Thanks for those.
Awesome to hear Gino!