Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps
and then …
x 16 steps forward/backwards
Banded Lateral Walks x 16 steps each direction
A.
Take 8-10 minutes to build up to 75% of your back squat, and then …
Every 2 minutes, for 12 minutes, complete:
Back Squat x 1 rep @ 80-90%
B.
Three rounds for time of:
Run 400 Meters
15 Pull-Ups
15 GHD Sit-Ups
55+: 12 Pull-Ups; 12 GHD Sit-Ups
Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 30 minutes, complete:
Assault Bike x 30 seconds
Rest x 30 seconds
Work to keep your RPMs consistent. This should be an RPM that is challenging but something you can still hit continiously. For males, look for 65+ RPMs and females 55+ RPMs.
opted into gym WOD today due to coaching commitments.
EMOM 24mins
bent over row 30kg
HS hold
box jumps
KB swings
Mobility done.
A: 295#.
B: 10:30 (rowed through coughing attacks on last two rounds. Pullups burned out a little fast final two rounds.
Kept working on HS walking. Accumulated about 150ft. Longest stretch was 20ft. Improving.
Mobility: done
A: 3×220, 3×335
B: 10:22 (subbed 400 row for run, 25 butterfly sit-ups for GHD – poas felt very sore on pulse so reduced strain)
How is the psoas feeling today Tom?
Feels OK. Thanks, Nicole.
Mob done
A. 165
Definitely not running weather
Optional bike: complete. Maybe 180-190 cals, didn’t really look, but kept rpm at 60
Mobility done Had to sub work today with this: A. 4 sets of: Death March x 20 reps; rest 45-60 seconds; Hamstring curls x 10 reps; Bat Wings x 5 reps w/an 8 sec hold at the top; rest 45-60 seconds. B. Tabata (8 sets of 20 sec on/10 sec off); rest 1 min between movements. Movement 1: hollow rocks Movement 2: db skull crushers Movement 3: skydivers Movement 4: push-ups C. 3 sets of: glute ham raises with 6# med ball x 10 reps; rest as needed between sets. Optional: 15 sets of row 1:00/rest :30: Total rowed: 3683m… Read more »
did the DM & A
A. 315 x6 (86%)
B. subbed 20 cals on ASSAULT BIKE for 400m run – 5:52
about 20 min later did the optional kept it at 65-70 rpm –
the audacity of that thing to fan me while torturing me
So true!
Nice work! Them pullups are looking smooth, fast and effortless!
A) 210-230
B) 11:02
Optional: 220 cals
A: 305 = 85% and was heavy today
B: 9:43 … first time back to running and was dying on the run. 5/5/5 pull-ups just to catch breath and UB GHD
Optional : did strict press & rows today to work on hand stand and HSPu strength
A. 275-295
B. 9:27
Watt Bike
damper 6
30/30 30min
10.64mi 430kcal
A. 275
B. 7:58
So fast DTH! What was your average 400 m time?
Thanks, 1st: 1:27 …don’t know the subsequent 2. I imagine 1:30’s. Felt really good during this wod.
Fast DTH
Mobility completed.
A1)215#
A2)250#(6) 85%
B)8:28
Caught the redeye for work to Orlando late last night early this morning however you want to look at it Long day. found a local affiliate and got in what I could with what they had. 🙂 Felt good to get the heart rate up.
Mob done
A1-300
A2-320×2, 340×2, 360×2
B. No GHD so subbed T2B – 9:47
Op Session
No AB so I did 15 :30 sled drags and 15 :30 Sec rows at 150m for the :30
A. 265
B. 275, 295, 305, 315, 325, 325
C. 9:30
Yay for squats Matt!
A. Up the 350
B.up to 385 felt good 90â„…
C. 11:43 rowed 500 m 142,146,150 average
Pull up 5/5/5 GHD UB . Had to walk over 100 feet from rig to GHD
Mobility Done
A1. 250
A2. 265,275,285,295,305,310(94%)
A3. 10:35
Assault Bike 419cal
Lunch
Back Squats @345
Metcon:
100 DU
15 supine ring row (rather do pull ups)
15 GHD
9:08 not blazing fast, dubs were not crisp today at all…
Nice work no your squats!
Mobility – done
A. Back Squat – wu 95 -115 – 135 – 155 -175 EMOM 185 – 190 – 195 – 200 – 205 – 210 (93%)
B. Run – Pull-ups – GHD’s – 10:30 (Did the butterfly pull-ups UB. Got into a rhythm on these and they felt pretty good today! Getting better at opening up my hips on these and relying less on my arms to get me above the bar.)
Yay Barry – great to hear your butterfly pull ups are becoming more smooth!
A: 120-125 kg
B: 9:36
Last set of Pullups 3*5
A. 216
B. 232_ 240_261x4 (90%) Felt good despite my Right butt acting up (strained muscle)
C: 8:41
Subbed AB for run (AB 400mx3=1200m, meters to miles/distance = .7 on the AB)
AB: Rd1/ 70-66Rpm__Rd2/68Rpm__Rd3/66Rpm (guessing 1:30-ish per Rd?)
PU: 10/5__UB__UB
GHD: UBx3
Session 2 in a bit…
Get that butt under control! 🙂