Workout of the Day
Mobility and Activation
Two sets of:
Russian Baby Makers x 8 reps
Band Assisted Lat Stretch x 30 seconds per side
Rack Squat x 5 reps with a 10 second hold at bottom position
A.
Three sets, not for time, of:
Strict Pull Ups x 4 reps + 10 second isometric hold with chin over the bar on the 4th rep + 2 reps
Weighted V-Ups x 15 reps
Double-Unders x 40-50 reps
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 85-95%
C.
For time:
5 Ground to Overhead
10 Ground to Overhead
15 Ground to Overhead
20 Ground to Overhead
40-44: 205/135 lbs; 185/125 lbs; 155/105 lbs; 135/95 lbs
45-49: 185/125 lbs; 155/105 lbs; 135/95 lbs; 115/75 lbs
50-54: 170/115 lbs; 155/105 lbs; 135/95 lbs; 115/75 lbs
55+: 135/95 lbs; 115/75 lbs; 105/65 lbs; 95/55 lbs
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
40-49
For time:
5 Muscle-Ups
20 Overhead Walking Lunges (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (95/65 lbs)
60 Double-Unders
5 Muscle-Ups
50-59
For time:
5/3 Muscle-Ups
20 Overhead Walking Lunges (75/55 lbs)
30 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (75/55 lbs)
60 Double-Unders
5/3 Muscle-Ups
60+
For time:
1 Muscle Up
10 Ring Dips
20 Overhead Walking Lunges (45/25 lbs)
15 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (45/25 lbs)
60 Double-Unders
A. DUs unbroken!
B. Done.
C. Rx 16:47 That first set at 115 is body weight. Singles big time, but got ’em.
D. 9:25 Subed 6 pullups/6 dips for MU. The rest RX
(F, 40)
Mobility and activation completed
A. Completed
B. Up to 130 lbs
C. 7:53 @ 95/75/65/55 lbs
D. Did not complete.
A day behind this week.
Mobility Done!
Working out in my driveway, sick little one at home…so a little modified today!
A. No Pull Ups..no bar, rest done!
B. @115#
C. 7:17 (95,75,65,55) and that was plenty heavy today!
D. 60 Du’s, 20 OH lunge 65#, 30 weighted V-ups, 20 OHL, 60 Du’s 8:14
MOB: Done
A. Done
B. 125#
C. 12:30 (115/105/85/75#)
D. Worked on getting each part in, just not timed. Kid’s needed me.
A. Will be done tonight at work.
B. 255#
C. Rx 11:32
D. 11:42 (bar mu’s)
A. Done
B. @230
C. 9:43
D. 11:14 (last five MUs took over 2 minutes – failed on first and then all singles – all seemed like max effort)
A. Done
B. up to 90kg which was easy but still my right hand felt uncomfortable and didn’t want to push more forward.
C. 7min. Scaled to push presses due minor injury. Weights in presses 5×80, 10×70, 15×60, 20×50. I can imagine how this would have been felt as ground to overhead:)
D. not timed – changed c2b to 30 burbees
A. Done
B. up to 145
C. 8:46
D. 11:08 with 2 MU on each end
A. Done
B. 155/175/185/185/195/195
C. scaled 195/175/155/135 – 11:23
D. sub all MU with 10 strict ring dips – 6:35
Mobility Activation: Done
A. Done. V-ups with 8# ball, lame.
B. 185/195/205/215/225/235(Matched PR!)
C. 11:17
D. 13:28 (Last 4 MU were Bar MU)
I did Optional Additional Session (runs) from Comp Programming. Times were between 2:03 and 2:17 for 400m. Then:
Crossover Symmetry, Kipping Bridge and Pullup Practice for kipping ONLY (in the best set, I linked 4)
a. done
b. off #110, performed all at #95
c. 13:34 — for the first 5, failed after 3 reps, then finished the rest at rx.
d. 5:25 (but subbed pullups for MU and C2B)
Yay, happy to see you getting your Crossover Symmetry work in and some pull up practice done! 🙂
a. scaled DU; they were nonexistant…got about 15 each
b. 90%; 89.4#
c. scaled; did 45-49 (instead of 40-44) 8:59
d. scaled; did EMOM MU before start (got 5)/eliminated them on back end (arms may have come out of socket); completed the other work in 11:37
*had a partner today; very fun, got to race through c…
arms coming out of socket…lol!
Mobility done.
A. Done
B. 165×6 ~85%
C. (50-54) 14:08 rather slow but wanted to work with the heaver weight (heavy for me) rather than scale for a faster time. But I’m wondering now, with the open only a few weeks away, I’m not going to gain much more strength by then. Am I better off scaling to practice cycling the barbell quicker?
D. (50-59) 10:07 Except for the first round of MU, everything was broken.
The purpose of this portion is to work on barbell cycling so you may want to scale down the weight so you can work more on barbell cycling. 🙂
A; complete, RX, chin over holds, spicy!
B; complete, @245#
C: complete, RX, 7:38
D: complete, RX, 7:10
Nice work Beau!
(40, F, CW)
Missed Friday and Saturday with ever and chest congestion. Continuing to feel less than awesome but went in today because I’m going stir crazy and it was the first day in our gym’s awesome new digs and I didn’t want to miss it.
A. Done.
B. 145×2, 150×2, 155×2
C. 9:38 with scaled weight (125, 105, 95, 85)
D. 12:35 rx’d
(48 yrs)
Competed in the NorCal Masters so took last week off to recover. Phew, that was a fun and challenging comp!!
A) completed
B) 145# (legs feeling weak!)
C) 9:13
D) 11:33- first time doing OH lunges with the bar. Need to work on stability, last set of muscle ups took forever
A. Completed
B. 215 Across…felt great…resisted urge to move up and just really focused on getting under the bar…
C. 7:51…back was smoked
D. Ran with HS track team instead of that WOD…chasing a 300 M state champ has to count for something…
Am endurance work 8-400m run
A. Done
B. 175,180,185,185,190,190
C. 9:46 RX
D. Ran out of time had to coach endurance class
Mobility complete
A. Completed
B. 225(3),245(3)
C. 8:36 (205,185,155,135)
D. 10:36 failed on the last 5 MU. Switched to jumping MU.
60+ F
Back at it after a small hiatus with hubby catching Bone fish.
A. Done…Pull-ups with a band, V-ups unweighted, DU oh yeah sets of 15+
B. 80#
C. 75#, 65#, 55#, 45# in 10:21
Did not do D. Instead worked on 1RM FS with my box. 120#