Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Softball Hamstring Pulse x 30 seconds per side
Band Assisted Lat Stretch x 60 seconds per side
At the 5:00 mark, complete:
CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs
x 10 reps
At the 7:00 mark, complete:
Banded Good Mornings x 10 reps
Reach Thrus x 5 reps
At the 10:00 mark, complete:
Two sets of:
Banded Scarecrow x 2 minutes
Push-Ups x 10 reps
A.
Every 2 minutes, for 8 minutes, complete (4 sets)
Split Stance Romanian Deadlift x 8 reps per leg
B.
21-15-9
Dumbbell Snatch
Burpee Over the Dumbbell
35-54: 50/35 lbs
55+: 35/20 lbs
Note:
Practice the new standards for the dumbbell snatch and burpees. I don’t necessarily care about a ‘good score’ on this workout but am instead looking for you all to find a good rhythm and feel confident with the new standards.
C.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Ring-Rows x 8-10 reps @ 2111 (elevate your feet if this is easy)
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
A.
Three sets of:
Wall Climbs x 1 rep
Rest 90 seconds
Followed by …
5 minutes of practice to set up in a good handstand push-up position.
Followed by …
Every 60 seconds, for 3 minutes, complete:
Kipping Hanstand Push-Ups x 4-8 reps
55+:
Every 60 seconds, for 3 minutes, complete:
Nose-to-Wall Handstand Hold x 30 seconds
B.
Three sets of:
Banded Hamstring Curls x 25 reps
Rest 20 seconds
Hip Bridges x 15 reps (fast)
Place your back on a bench and complete unweighted hip bridges
Rest 2 minutes
Things have been a bit hectic for me the past couple of days but I finally got an opportunity to do 18.0 today…
Before I did it I was like, I like DB snatches and I don’t mind burpees. After I was confused. It felt like I had been on the Assault Bike ???
Time 3:40
Mix of things I missed this week on Friday.
Back was feeling better s did Wednesdays backsquat work up to 90% then stopped didn’t want to push it.
18.0 5:20 good with the new standard awtiching right to left , but left to right throws me off.
A. 95#
B. 4:01 UB
C. Completed
A. Split Stance Romanian Deadlift x 8 reps per leg 65/75/85/95# Warmed the posterior chain pretty good with these. B. 35# – 5:36. Worked on switching db new standards. Last, first, Open I did 35# switching on the ground. Am glad I can switch in the air now. A little hands on the knee here and there. Gotta remember to keep them off. Burpees were decent. Lungs were so so. C. GHR – I am able to lower myself 3 seconds to parallel but having a hard time raise myself unless I raise my hips first. Any progression I can… Read more »
Have trained all week and only had time to do Xover Symmetry and DL plus
B. 4:10. I thought that was a good time but wow there were others so much faster. I suppose it was ok for a nearly 56 year old!
am (Optional Session)
A1. done
A2. 8 R’s each set
B1. subbed Med Ball Hamstring Curls (25R’s)
B2. done
pm
DMA – done
A. 35 lb. KB – 53 lb. KB – 53 – 53
B. 3:26
C1. 6 – 6 – 8 R’s (used a red band in order to make tempo)
C2. 10 R’s (elevated using 20″box)
Mobility done
B. 3:48
C. Done
Mobility done
A) 50#
B)3:39/ Did real well with the new standards. Moved pretty good through this, could possibly do it a little faster. C) skipped
Mobility activation done
A. 85# with Barbell
B. Did 18.0 earlier this week – 3:19 so today did Wednesday’s 21 min emom…ouch…that stung!
12 cals ass bike; did 30 du + 3 thrusters instead; 6 DB Burpee box step overs 35#
C. Done
A) used 25# kb Hard to keep my balance on these
B) 4:07. Snatch transitions felt clunky and inconsistent. Very conservative on the round of 21 and 15 burpees. If I were to do this again I would push my pace a bit there.
Mobility done
Did some modification today
Hspu practise
Technic and a 3min emom
6 kipping hspu
Joined a class and did a 3 person teamwod
Amrap 30min of
Person 1: 10 pu, 5/5 db snatch 22kg, 10 thrusters 40kg, 8 ttb, 6 target burpees
Person 2: active recovery on the rower
Person 3: rest
When person 1 is done rotate.
2:05, 2:15, 2:34, 3:05. The grip was killing me on set 3 and 4
Did a team workout with the guys at work. Teams of 3:
10 minute Max distance of sled pulls and drags rest 5
10 minutes Shuttle runs while partners hold plank and hang on bar for max shuttle runs as a team
10 minutes amrap
24 burpee box jumps,
24 up and down flight of stairs with sandbag
24 farmers carry at 135
Then did
A. 50 # dbs
B. 3:26 I can definitely go faster on this. Paced it but could have gone harder from start to finish. Happy with my conditioning.
C. Done
Nice work. I have you down for sub 3 mins on this!
Thanks Rob, i think I can definitely shave off at least 20 seconds. But it would be hard and fast right from the start.and would likely hurt a lot more 😉
It’s a sprint. Of course it would be fast from the start! haha. To be honest, I held back a little the first time i did this, but went for it today an was 1 second slower!!!! I put this down to the early morning and overnight fast.
Pull the pin and go!!!!
Haha! Youre right. I’m hungry to go at this one again. Next time I’m going out in a blaze of glory and we’ll see what happens!
A. Single leg RDLs w/ KB 53lbs
B. 4:32 Paced it too much on the burpees and probably a little conservative on the change of hands with the snatches. Left hand to right hand is awkward and I get this big bruise on the top of my left knuckle. So weird.
Optional done as well.
A. Done with 125# on barbell.
B. 3:51. Went into this really angry after a crap day of training yesterday. It worked. Solid pace the whole way. Found I catch better on transition from right hand to left. Burpees easy however the aftershock on this one is pretty strong. Felt it for about 10 minutes after.
C. Done
I’m completely confused right now. Just a crap day yesterday doing Wednesday work after an off day prior. Had nothing in tank. They today all of a sudden the engine is back. WTH.
A. Worked C&J with my coach, mostly focused on footwork. Stayed between 70-85%.
B. 4:06
B. 3’26” – should have gone faster on the burpees ?
Nice work Ricardo!
DMA DONE
A. Done 35# DB’s
B. 5:12 went steady focused on transitions of DB mid air.
C. Done
Mobility done
A. Done – 50# DB’s
B. 4:27. Snatches were the easy part, burpees got rough. Not really an ideal workout for me due to my height and long limbs, but I am happy with my time (for now).
C. Done
Didn’t get a chance to post Wednesday, but I did get a 10# PR back squat. Unexpected with the way the work week and sleep have gone this week. The EMOM was rough though!!
Wow way to be on the back squats!
Thanks Tom!
Congrats on your back squat PR!
Thank you!
Congrats on the BS PR. I’m very jealous of all these PRs!
Thanks Rob!
Mobility completed
A)Completed with 35# DB’s. I am already feeling it.
B)5:27 With my shoulder I could not transition on the way down so I needed to return to the floor after each rep. It was slower but it kept me safe.
C)Completed
Same here Dean. I reset from the floor.
Smart choice
Yes. I’m about 90-95% and I didn’t want to risk aggravating the tendon again where it would flare back up.
A. DONE
B. Man I still feel my lungs on this one. 3.57
C. Done
may do optional in a few hours may hit the box workout today.
Wanted to be sub 5 and did sub 4 was pretty happy.
Way to kill it.
Still hurt to breath and still coughing from that one LOL.
Thanks