Workout of the Day
Mobility and Activation
Two Sets of:
Hamstring Pulse Mobility Drill x 15 pulses per side
Cat/Cow Spinal Flossing Drill x 15 reps
Followed by…
Two Sets of:
Prone Plank Walk w/plates under feet x 20 meters
Single-Leg Hip Bridge x 10 reps per leg @ 2011
Bird Dogs
x 10 reps
A.
Three sets, not for time, of:
Bar Muscle Up x 1-3 reps
L-Sit Hold x 45 seconds (accumulate time)
Double Unders x 40-50 reps
B.
Deadlift
*Set 1 – 6 reps @ 75%
*Set 2 – 4 reps @ 80%
*Set 3 – 4 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 95%
Rest 2-3 minutes between sets.
C.
For time:
12 Deadlifts
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots
40-44: 315/225 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
45-49: 295/205 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
50-54: 275/185 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
55+: 225/155 lbs; 20 lbs to 9″ target/10 lbs to 9″ target
D.
Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
(use a partner to assist you if you’re not comfortable with these)
Rest 60 seconds
A. Done
B. 315 340 360 380 400
C. 9:46 with 315£
D. Done
Mobility Done
A. Done.
B. 305/325/345/365/385
C. 11:39 Skipped the #3 of the 3 deadlifts, back extremely tight. Becoming a constant problem, not sure how to attack it. Massage scheduled for tomorrow.
D. Skipped.
Done on 2/12
A Done!!! Actually got 1 Bar MU today!!!Whoop Whoop!!!
B. up to 214#
C. 9:55 at 185#
D Done…65#
A. Done. Did mu progressions using a box
B. 170/195/210/220/235 (fail)
D. 7:49
Sandy, what progression are you using?
Maddie Curley showed me how to prop my feet on a box and kip my hips up and into the finish. I cannot describe the proper distance of rings, box and feet, but fiddle around until it gets as difficult as you Han. Get it to be, while still being able to whip yourself into position.
A. done
B. done- worked up to 80%
C. 10:08 weight- 205#
Mobility done
B. 250/270/285/300/320 UB
C. 6:22 Sub wb w/BB thrusters.
Shoulders sore from snatches day before. bb did not hurt as WB.
D. Done
A. Done
B. 320, 340, 360, 385, 405
C. 7:52 Rx men’s 40’s
D. Done 135, 53lbs pull ups
A. 2 sets only. 3BMU UB, 30sec L-sit UB, 40DU UB
B. Up to 290 – all TnG and off of a new PR %.
C. 8:55 Went light on the DL weight at 185, lower back was feeling a little stressed after B.
D. Pull-ups at 35#, 1 set of assisted raises (Hams were not happy after B & C)
FWIW I went to be a 42yr old and woke up a 65yr old!
A. Done Bar MU unb, 40” L-sit unbroken
B. Up to 195kgx2….Failed on 205kg, so frustrating, tried twice but could make it.
C. 9:10 RX (DL 12 unb, WB 23-17, DL 4-3-2, WB 15-15, DL 6 unb, WB 10-10, 3-10 unb. On set of 9 of DL my hamstrings just failed)
D. ROW @70kg, Chin up @20kg kbell
A. Done…I find Bar Muscle Ups much more to my liking than the rings…
B. Done, but I did 10 sets of 2 from 50% through 95%…off of 450 max…this was great!
C. 9:02…rested too much, but thinking about 14.3 where #315 dead lifts got me, I am pretty pleased that I just stepped up and did the work…
D. DNA due to time.
Thinking that this programming in going to yield great results in the Open…many tough/terrible WODS that are getting me ready!
Awesome to hear Pat!
(F, 40, CW) Back today. Still beat down with this bug. This was training sesh 4 in two weeks. Boo-urns. A. Done with regular instead of bar muscle ups as I haven’t hit them in a couple of weeks and I lose them when I get sick. I had easy doubles today. Feeling relieved. B. 215, 235, 245, 260, 275 (F – sadness) C. 8:31 as rx’d. Too many breaks on the wallball. Those should have been unbroken. D. Done with 75lbs, no weight for the chins and help on the glute-ham raises because they feel like hamstring and butt… Read more »
A great training session even while sick!
mobility done
A. Done
B. 325-345-370-390-410-T&G have not been over 400 for awhile :}
C. 10:24 with 30lb Wall ball
D. got some done then had to coach.
Posterior smoked!
Nice job on the deadlifts Kelly!
A. Bar MU attempts, L sit & du
B. respecting the barking hamstring and worked 10% under prescribed %
185/200/215/230/245
C. 7:56 rx with 15# WB, 205 felt doable on hamstring
Had little time today so did Sat wod.
A. 30 min warmup and mobility
B. 273 compared to 216 last year. I had the flu when I did it last year but my DU were the problem. All unbroken today. Snatches broken at round 4.
C. 102 vs 121 in 2013. Today I hit the wall at 80. Breathing was good just no gas left.
I really love this program. Thank you.
A. Done jumping muscle ups
B. 265/285/305/320/335
C. 10:40 used my 30 lb round friend and the 275lbs is heavy for me but pleased with the progress on this
D. Completed rows at 95/155. Pulls at 35lb
Nice work Jim!
A. Done
B. 315,335,355,370×2,390fail
C. 9:26
D. Done
A. 3 UB mus
10 secs in L then :35 with knees up. My L needs work.
50 ub dubsx3
B. Just played with te deadlift. Worked up to 205#
C. Used 205# and very cautious with this hernia. 6:47.
D. Done
Love, love, love all the mobility, I’m getting the comp crew to do it with me now. Fun! A. Spent lots of time on my BMU. Two coaches giving me guidance. If I knew how to post my video to this sight I would. I’m sooooo close. Until I ripped, bummer! B. Only worked up to 205×2. Still working through this back issue. Scared to push it. C. Decided not to do this work due to my back. I did the reps of WB’s with a 16# with minimal rest between. I really wanted to do this workout:( D. Rows… Read more »
Are you on Instagram?
Well, i have the app on my phone but never used it! I’m so lame when it comes to social media. Should I upload to instagram?
Yay! But it can only be :15 long. : /
Let’s give your bar muscle up a peek.
I am Melkenna on Instagram.
Ok, this will be good for me, I’ll give it a shot! No guarantee.
I saw the vid! You are right there OMG!!!
That is so cool! Thank you for making me do that!
Now we just need someone gymnastical to give you feedback! You look very strong.
F NW 50-54
A. Skipped due to time
B. 195, 210, 220, 235, 250
C. 6:10
D. Done
Fantastic job on C April!