Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener x 2 minutes
Followed by …
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
One set of:
Ring Muscle-Up Reverse Pull x 20 reps
Followed by …
Every 30 seconds, for 3 minutes (6 sets), complete:
Speed Swings x 3-5 reps
Followed by …
Every 30 seconds, for 3 minutes (6 sets) of complex:
Peek-A-Boo Swings
x 3-5 reps
B.
Draw out your jerk footwork and then …
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5-8 – 85%
Rest as needed
C.
40-49:
For time:
40/30 Calorie Assault Bike
12/9 Muscle-Ups
30/20 Calorie Assault Bike
10/7 Muscle-Ups
20/10 Calorie Assault Bike
8/5 Muscle-Ups
50-54:
For time:
40/30 Calorie Assault Bike
10/7 Muscle-Ups
30/20 Calorie Assault Bike
8/5 Muscle-Ups
20/10 Calorie Assault Bike
6/3 Muscle-Ups
55-59:
For time:
35/25 Calorie Assault Bike
8/5 Muscle-Ups
25/15 Calorie Assault Bike
6/3 Muscle-Ups
15/5 Calorie Assault Bike
4/1 Muscle-Ups
60+:
For time:
30/20 Calorie Assault Bike
5 Muscle-Ups/5 Ring-Dips
20/10 Calorie Assault Bike
3 Muscle-Ups/3 Ring-Dips
10/5 Calorie Assault Bike
1 Muscle-Up/1 Ring-Dip
When attacking this workout, figure out the best way to break up your muscle-ups. You should not be setting a new ub muscle-up pr during this workout. Be effecient with your muscle-ups. Drop off the rings if you grind through a rep. You may play around with something like an emom for your muscle-ups (ie. every 15 seconds complete 2 muscle-ups).
Optional Session (Best performed 3-4 hours between sessions)
Five sets for times of:
Row 1000 Meters
Rest 2 minutes
*Set 1 – 26 s/m
*Set 2 – 28 s/m
*Set 3 – 30 s/m
*Set 4 – 28 s/m
*Set 5 – 26 s/m
mobility done
A. found this difficult today, like I had no strength or grip – I will work on this
B. Jerk up 34.5kgs, this is good for me so am happy. Shoulders feel good so I didn’t push it
C. For time 9:19mins but I did strict ring pull ups as my MU’s aren’t there yet
Optional – did a 3km consistent row at the end of this workout
Mob and A complete
B. Up to 128– all consistent finally, especially landings
Did not do part C elbow tendinitis acting up after playing with DBs will try it tomorrow
A. Done.
B. Split press up to 100#.
C. 14:47. I picked the 55-59 WOD. 14 BMU’s are a new PR for me. 1 or 2 at a time. I actually worked out on Sunday (sorry, I didn’t have time to post) since I was a day behind and did BMU’s, not thinking I’d get them in today’s metcon. So I did back-to-back BMU days, which is a first as well. Last BMU was chicken-winged. I was done.
No access to rings Rodney?
I do, both at home and at the gym, but unfortunately neither have the necessary ceiling height.
Got it!
Mobility done.
A – Done.
B – Jerks to 210#. Felt quick and was able to get lower under the bar.
C – 15:40. Bike was slow, could have pushed but still coughing a lot. MUs were great. Fixed my grip issue. Rings were too much in my fingers. Needed more in palm. 5/4/3, 4/3/3, 3/3/2. No misses.
Good adjustment Mike!
Mobility done.
A. Skipped
B. Set 5-8 at 80 % was feeling a bit off.
C. 11:29 Cut MU reps in half, 5,4,3 UB. Shoulder is starting to feel better and didn’t want to stress it with too many reps.
Mobility done
C. Right shoulder still bothering me. Did strict pull ups with 15lbs weight strapped to me…instead of muscle ups. Say rep scheme as C (40-44).
= 7:37
Rest that shoulder DTH!
Mobility & activation
A. Done
B. 115,135,155,165,175(sets 5-8). No misses, felt good but still lots of room for improvement
C.10:47 MU 4/2/2, 2/2/1/1, 4 felt good, missed the last one second set, switched to false grip on the last four went UB
Mobility activation done-focused on lots of shoulder PT exercises and symmetry.
Bicep/tricep openers done, T’s and I’s done, Y’s hurt the shoulder.
Still resting the shoulder and hip flexor but did this:
Optional: 5 sets of 1000m row, 2 min rest.
4:09, 4:06, 4:03, 4:09, 4:18
Struggled most with the 26 s/m ones…had a hard time staying on 26, seems like I kept jumping around and then it took my focus on my pace.
EMOTM 30 mins:
1: 12 cals airdyne bike
2: hip extensions x 12 reps
3: 60# DBs deadlifts x 12 reps
A) Done
B) up to 130#
C) 10:58 scaled reps. I’ve only done mu in a skill settting so this was my first time doing them with an elevated heart rate. I scaled the workout to 30 cal, 3 mu, 20 cal, 2 mu, 10 cal 1 mu.
Optional: Did 500m instead of 1000m. Figured something was better than nothing.
Great work Beth!
A) Done
B) 110-175
C)11:38
Optional: 3:59/3:59/4:07/4:06/4:07
A. MU drills done. Cast/pop drills have really helped.
B. Up to 205
C. (40-49) 12:57
A. Done
B. Worked up to 285# felt good
C. 10:25 mups 5/3/2. 5/3 6 unbroken I hate the assault bike.
A. Warmed up
B. Very light footwork w 95 lbs and new lifters
C. Did extra Cals on airdyne bc I think it’s easier than ass bike
50/40/30
MUs 10/8/6.
11:38
A. done
B. Skipped
C. 8:52 – started 60-62 for the 30 cals then dropped to around 58-60 for the 20 and 10. MU sets were 3-3-3, 3-2-2, 2-2-1. I don’t think I could have done bigger sets and I tried not to rest too much.
Rowing – 2:01, 1:59, 1:59, 2:00, 1:59 tried to do the assigned s/m for the first 2 sets but then fell off.
Really good work on Part C!
It’s not hot but going from cold and snow to 80 and humid in Orlando I sweat like crazy. 🙂
Mob done
A. MU drill done.
B. Last 4 sets at 225. Felt great
C. 13:21. This was fun. Able to use an AB instead of AD. MU’s felt good. Able to go right to the rings after getting off the bike. Did the following in MU. 4/3/3/2 then 4/3/3 and then doubles for the final 8.
Op Session
Rested a few minutes then rowed.
Held strokes and kept times between 3:45-4:00
Good work Art!
A. Done
B. 165, 185, 215, 225, 225, 235, 245, 245
C. 11:20
A. Completed
B. Up to 225, missed second to last
C. 20:36, never have done 30 muscle ups in one day. Haha broke them up as needed, no misses.
Nice work Chuck!
Mobility done
A. Done
B. Done at %’s
C. 16:59 – very happy to be able to do 30 MU’s in a workout. This time last year – no chance. Maybe next year I will be able to get in the 11-12 minute range like the others. Broke my MU’s into 2’s right away and held that the whole way. No fails and all felt pretty good, which probably means I played it a little too safe. Fun challenge!
FANTASTIC Joe!!! So happy to see such progress with your muscle ups!
Heading home today after spending the last month in Hawaii. Just wanted to give a shout-out to Andy (owner of Pohaku Strength and Conditioning and awesome coach) for allowing me to work out at his box in Kona. And a special thank you to my fellow Invictus training partners – Ed, Cheryl, Al, Billy and Alika. Being able to work out with these people can only help to make me a better athlete. And it’s not just doing the WODs together but the pranks and daily laughs that make it so much fun. Thanks again and I hope I can… Read more »
What a great group of people to train with!
I agree. They are a lot of fun!
It was great training with you Barry! Safe travels home! All the best to you and Trish! A hui hou!!!
Thanks Cheryl
Mobility completed.
A)Completed
B1)95#/115(2)
B2)115#/135/160/170/180(4)
C)13:57. A couple of observations from today. 1) I accidently did 15MU after the 40 calories. 2) The Assault bike and I do not get along on these bigger chunks of calories as it ate my lunch today. 3) I was happy to survive the MU today as I have never performed that many before in a WOD.
Optional Session (Rested 10 minutes from C and then performed)
4:08
3:56
3:49
3:58
4:12
I feel most comfortable at 28 s/m.
That is great Dean – glad you are able to handle a higher volume with your muscle ups!