Dynamic Mobility & Activation
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
Bamboo Press x 5 reps @ 2115
A.
Every minute, on the minute, for 3 minutes, complete:
Wall Facing Split Handstand Hold x 30 seconds
Followed by. . .
For time:
Handstand Walk
40-49: 75′
50-54: 50′
55-59: 30′
60+: 25′ OR Wall Walks x 6 ascents
B.
Take 15 minutes to build to a heaviy-ish Clean
C.
27-21-15-9:
Calorie Row
Wall Ball Shot
Rest until the clock reaches 15:00 minutes, and then …
Three rounds for time of:
Deadlifts x 20 reps
Push-Ups x 20 reps
40-49: 20 lbs/14 lbs to 10′ target; 225/155 lbs
50-54: 20 lbs/14 lbs to 10′ target; 185/135 lbs
55+: 20 lbs to 9′ target; 10 lbs to 9′ target; 155/115 lbs; Push-Ups x 15 reps
Optional Session (Best performed 3-4 hours between sessions)
A.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
B.
Three sets of:
DB Tate Press x 6-8 reps
Rest 60 seconds
Single Arm DB Row x 6-8 reps per arm
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
A: Done
B: 75 kg. Not so strong to day (PR is 85 kg)
C: 9:42 wallball unbroken / 10:43 DL felt heavy do day
Session 2 i did olympic waightlifting
A: Muscel snatch + snatch push jerk bejind neck EMOM 4 = 25 kg
B: Power Snatch x2 EMOM 6 = 47.5 kg
C: Power snatch x1 every 90 sec x8 set = 50 kg
D: Cluster x1 EMOM 10 = 57.5 kg
E: Thruster MAX reps = 22 reps 30 kg
Part C and Optional done Thursday:
C1 – 7:29. Paced row to ensure doing WB unbroken. Not blazing fast but kept moving.
C2 – 4:44. Hit a wall. Did round 1 in :58 and paid for it. Gonna take some time to get my wind back.
Then did optional part B.
Nicole is there a Facebook group for the master ? If so I can’t seem to find it
HS walk mostly practice, farthest I got in a row was 10 feet
145 clean
C1: 11:58 many WB breaks, they were pretty bad today, but rowing ok, just not speedy
C2: only 10 DL per round to save hamstring, 4:54
282 clean 285m
C1: 5:03 no breaks UB
C2: 4:00 UB deads had to be cautious on push up 1st day back with shoulder
There we go, great work Pete.
Great to hear they were able to reset it and you’re back in action! And to come back and PR…simply awesome! Congrats!
Yeah, me too, I was totally freaking out cuz it wasn’t healing, then when they went to reset it I thought ok now my shoulder is going to need to more weeks to heal. But last night I slept with zero pain and was feeling alive again
Had to cut workout short today. Youth baseball practices have started believe it or not. Will do rest of workout tomorrow. Still coughing a little but head mostly clear now. Continuing to slowly get better.
Mobility done.
A. Holy smokes I walked 16 ft on my hands on the first attempt! Big PR. Starting to get a feel for this. About time. I need to make this a strength of mine.
B. Wow these were wonky. Built to 225 and clobbered myself in the throat with the barbell three times. Bah. Plenty of pull I guess.
That is AWESOME Mike!!! Congrats on a huge HS Walk PR!
A: done
B: 305
C1: 6:22 UB
C2: 4:57
Been very sick between travel and vacation. Flu then food poisoning. 2 days no eat or drink. lost 11# and 10 days later. weighing in 5# under norm. Coughing but healing. Been hanging on there and times are getting better again.
Feel better man…
Sorry to hear Brent – hope you feel better heading into the weekend
Food poisoning sucks! Glad you are on the mend!
Mobility activation
Did bamboo press & some shoulder warmups
A. Skipped
B. 135,155,185,205,215,225,230 (5lb PR) no misses, felt confident. Using visualization going into the lift!
C. 8:06 rowing Calories at a smooth pace Wall Balls UB
C1. 4:20 was ahead of Barry Emerson for 2 rounds, but he caught me on the last round and we both finished at the same time!
Great training day with the group!
Nice PR!
Thx Cheryl, felt like a good training day!
Awesome job on the PR Ed!!!!!!!!
Mobility done
A: work in progress broke it up and just worked on getting as far as I could
B: 245#
C 7:44 then 4:33
am A. Sandbag carry – 75lb. (400m unbroken) B. Tate Press – 15#, Single Arm Row – 35#, DB Z-Press – 25# pm Mobility – done A. Handstand walk – 25′ unbroken :15s on first try. HS walk is feeling pretty good lately. B . Clean – did Power Cleans to 145 and then Squat Cleans there after. 95 -115 -125 -135 – 145 – 155 – 165 – 175 stopped here while they were still feeling good. Midline is still a bit sore/tired from ab roll-outs and GHD’s. Just wanted to play it safe. C. Rowing and WBS –… Read more »
Great job on your hs walk Barry!
Mob
Bamboo press 24s
No hand bc of neck
Wod 8:23 20lb ball also did down to 6 wb UB then 5:00 DL wod
Did class
Accessory work done
Massage
A. resting shoulder still
B. 245- about 90% felt good
C. 7:26/ 3:24 @185
rested about 25 min then Air- DYNE max cals in 3 min – 58
A. Hsw 50′ = 29.45 sec
B. 240, 245f
C. 7:10 unbroken, 4:24
Fast on that walk Matt!!! Great work on part C!
Hah! Notice Nichole his time is 29.45 seconds after I posted mine was 29.46! LOL! You sucka Matt!
hahahahahahahaha
A. Did core, handstand and handstand walk work for 45 minutes.
B. Up to 155#
C1. 8:47
C2. 5:03
Did the wall balls unbroken. Never would have done that before but a couple of weeks ago when you had us test max sets something clicked. The deadlifts and push-ups were harder than I anticipated.
WAHOO!!! That is awesome to hear Beth!!!!!!
Mobility/activation done
A. Done; 75′ HS walk= 29.46 secs
B. Skipped (did hip flexor rehab exercises)
C. Subbed with:
3 rounds:
10 strict supine pull-ups
75′ farmer carry (24 kg kbs)
4:37
Then:
3 rounds:
20 cals airdyne
20 push-ups
6:13
Optional:
Accessory work-Tate press and Z Press hurt my left shoulder. DB row 40#
Great work today Cheryl!
Hope you feel better, I’ve been battling shoulder issues as well, it got me a little down watching everyone else improve
Thanks Pete! I’m lucky to be surrounded by a great group of guys who keep me smiling and positive during training!
Mob done
A. 75′ in 1:09
B. Up to 265
C1- 5:36
C2- 4:03
Op Session B- done
Smoked part C Art!
Thanks. Felt good. Just didn’t stop on C1 and on C2 took a 2 breath break at 10 and 15 for each movement. They were fun.
You play a mean game…I had to haul ass
Handstand walked for 20 feet UB that’s a pr. Getting better slowly.
B. Heavy clean @265
C. 6:44 & 4:10 wow
Congrats Brian!
A: 48 Seconds UB(turnaround after halfway)
B: 102,5 kg Powerclean, worked on catching position!
C:
7:46(10m Transfer to rower)
7:15
Did DMA
A.1 done
A.2 Walked 30m’s in total, but with a lot of stop&starts, only seeing the “For time” now. Didn’t time it.
B. 70,90,95,100,97,97kg
C.1 9:15 should I push for unbroken sets, or break it up early and save some energy to try to get a better total time in the end? Please advise…
C.2 7:36 was tough, was battling with DL’s
That was it, no time for Optional today
For a short rep scheme like this, go for ub as long as you can still maintain a quick transition. If this will make your transition slow, then break the bigger chunks (27 and 21) in half, then shot for ub on the 15 and 9. Keep the transitions tight and quick.
Mobility done
A. Can’t walk that far…yet. So, got some good practice in.
B. 225# (91%) – felt good. Stopped there as this was heavy”ish”.
C1. 7:27 – went hard on the rows and broke the WBS into 2 sets until the last round.
C2. 5:23 – all 5’s on the DL’s and unbroken pushups first 2 rounds, then 12/6/2.
Optional later…