Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridge x 45 seconds
Cobra Pose x 45 seconds
Hand Plank to Press Lean x 5 reps
If you are unable to do the Rocking Box Bridge, then try this:
Shoulder Opener
A.
Accumulate 2 minutes of a Static Handstand Hold (you can use assistance if needed)
Every minute, on the minute, for 6 minutes:
Interval 1 – Wall Handstand Thigh Taps x 12-14 reps
Interval 2 – Downward Dog Handstand Push-Up x 12-15 reps
Followed by …
Every minute, on the minute, for 8 minutes:
sHSPU x 38-40% of Max Reps
50-59:
2″ riser
60+: 2″ riser
Followed by …
Every minute, on the minute, for 4 minutes:
Kipping Handstand Push-Ups x 6-8 reps
B.
Twelve sets of:
*Deadlift x 1 rep @ 75% of 1-RM Deadlift
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
40-49:
As many rounds and reps as possible in 6 minutes:
5 Bar Muscle-Ups
10 Front Squats (155/105 lbs)
15 Ring Dips
50-54 Women, 50-59 Men:
As many rounds and reps as possible in 6 minutes:
3 Bar Muscle-Ups
9 Front Squats (135/95 lbs)
12 Ring Dips
55+ Women; 60+Men:
As many rounds and reps as possible in 6 minutes:
5 Chest-to-Bar Pull-Ups
10 Front Squats (115/75 lbs)
12 Stationary Dips
Rest 3 minutes, and then …
As many rounds and reps as possible in 6 minutes:
Renegade Rows x 6 reps
Toes-to-Bar x 12 reps
40-54: 45/35 lbs
55+: 35/25 lbs; Toes-to-Bar x 10 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:
Strict Supinated Grip Chest-to-Bar Pull Ups x 5-6 reps
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
Reverse Snow Angles x 15 reps
Rest 60 seconds
Done Thursday
M&A done.
A1 – Done.
A2 – 8 each round. Fried out at rd. 7 and had to break up.
A3 – 8 each round.
B – 315#
C1 – 2 + 21. The front squats hammered me. Everything else was fine.
C2 – 6 rounds. T2B were singles toward tail end. Abs cramped and rt. shoulder got angry (lack of shoulder mobility on T2B can aggravate it from time to time).
Optional part B – done.
All Mobility and Activation Done
A1-Complete
A2-4 each round unbroken
A3-6 each round unbroken
B-300 all completed
C1-(40-49) 2 rounds + 19 reps, I dropped to 3 BMUPS on the 2nd and 3rd round. I felt like I was going to spend more time working on the five in those rounds than getting through workout.
C-2 (40-49) 5 rounds +15 reps. Man those toes to bar got tough.
Optional work all done as well.
m&a Done
A1. Wall Handstand Thigh Taps & Downward Dog Handstand PU done
A2. 8 SHSPU , all UB first 5 rounds
A3. KSHPU 6 all UB
B. 245#
C1. 4+2 front squats were the hardest part of this for me.
C2. 5+13, lost rythm of T2B in round 3.
DM&A Done
A:
5 strict hspu eminent
6 kipping
B: 142,5 kg
C: ran out of time:-(
A. Did some HS static holds in open and against wall HS shoulder taps in place of thigh taps Downward dog HSPU – 8 reps sHSPU’s with 2″ riser – 6 reps each minute kipping HSPU’s – 8 reps each minute B. DL’s – 245 lb. – all sets C. 6 min AMRAP – 5 C2B – 10 F. Squat – 12 S. Dips – 1Round + 20 First time I’ve done dips in quite a while. Happy to be able to do some finally, but decided not to overdo it today. Had been getting better at these and then… Read more »
Barry,
Think your at 5+12
Awesome work Barry!! So pumped to see you getting stronger on those dips. Good call not to overdo it
A. Did some wall holds Wall Handstand thigh taps- not happening! Downward dog HSPU 6-8 reps SHSPU with 2″ riser 4/4/4/4/3/3/2/2 Kipping 6/6/6/6 Handstand PU seemed xtra hard today! B. 295 all sets, just over 78% of 1RM @ 375 C. 3BMU, 9FS @ 135, 12 RD 2+17 Bar MUs UB, however felt really tough today, couldn’t get my kip high so had to press out each one. Ring dips also got rough. 6 renegade rows @ 30lbs, 10T2B 4+12 again T2B got tough final round started doing singles! Over all tough training day, tomorrow’s rest day is welcomed! Bright… Read more »
Barry is an inspiration – he is awesome!!
Yeah, the workout today … helllllooooo triceps
5′ 5″ 150 -51
Mob done
Shspu 7x 6
Khspu 8×4
Dl 260 x 6 lower bk sore
2rds 29 reps
4rds 7 reps
Solid work Richard
Thks Nichole!!!
5′ 5″ 150lbs 51
Mob done
Shaping- 7×6
Khspu 8×4
DL 260 x6 lower bk sore
2 rds 29 reps
4 rds 7 reps
Session 2
A. 100#’s__Used sm sandbag & DB’s in a bag. DB’s killed my arms.
160m, 80m, 40m, 120m…will do differently next time
B.
C2B-3X5
ZP–40/6__50/6__50/6
RSM-3X15
Mobility done – I actually got my feet on the box on the rocking box bridge. Major improvement on mobility!
A. All done. Hspu continue to be a work in progress. Strict got 3-4 and kip got 3-5.
B. 340
C1. 2 rds. Hardest part was surprisingly the ring dips for me.
C2. Used 50# for rows. 4+8
Optional done.
That is a MAJOR win today with mobility Joe!
Yeah … triceps are smoked after this one!
A. HS drills, strict 6/4/3/2/2/3/3/4, then kipping 8/8/8/8 no riser
B. 340
C. (40-49) 2+5, then 5+11 failed a few BMU but much better than last January
D. db Z-presses and KB farmer’s carries
Awesome to hear you have seen improvements in your BMU Perry!
A. Done
B. 335#
C1. 3+3
C2. 5 w 45# db
Mob Done
A1-Thigh taps etc done
A2- 4 per min 32 total
A3- 8 per min 32 total
B. 335
C1- 3 rnds +2. BMU UB. Felt great.
C2- 5+7
Optional
A. 150# 2 Drops
B Done – Presses at 50#
Solid day Art!
A. did SHSPU EMOM 15/15/15/15/15/12/12/10 then kipping 6/8/8/8
B. 295 (66%)
C did 5 bar MUs
10 cals schwinn
15 stationary dips got 3 +3
then
5 + 5
with 40 DBs
exactly ten min later 3 min on Schwinn for 59 cals
YESSSS!!! Those MU looked amazing!!! You worked on the pulling to the side the rings and you land higher on the rings!! Those look so strong Al!!!!!!
tough day today, feeling a bit frustrated… Dyn/ mob Done A1) did the split n2w from a previos Travis video, for the 2 mins had some good 30 sec on and off LOL 2) this wasnt pretty but got thru it. 3) complete oversight missed it 🙁 none to report 4) Kipping: 1) 8rps, 2) 6rps, 3) 6rps, 4) 6rps B) D/L 215 this is where it got really ugly : C1) amrap: 1 BMU ..couldnt get thru the rest, end of time cap .. I subsequently did a round but it took me about 18 mins or so .last… Read more »
Hey Lise – sorry to hear you had a frustrating training day. I know how that can feel.
Just remember that gymnastics skills take time to master, especially in a conditioning session. It would be awesome if you can send over a video of you doing a BMU and we can take a look to see if there are things we can tweak to make you more consistent with them.
Nicole..
you have been a true blessing!!!!! thanks for the encouragement! <3
I will do that..thank you so much for being such an awesome Coach! Xo
Mob done
Shspu/ 9,9,8,7,4,6,6
Khspu/ 8,8,8,8
DL 325
2 rounds 3 reps week
4 rounds + 14 reps
A) Done – 4 strict OTM8 – 8 kipping OTM4 – this was tough…shoulders fatigued before I even got to the sHSPU’s.
B) 385
C1) 3 + 1
C2) 5 + 3 (T2B need work) – hitting failure on these too quickly. Not sure why I’ve regressed on these.
We will keep attacking lots of t2b leading up to the open so that you will feel confident come 17.1
DMA: done
A1: rx
A2: every minute 2 shspu
A3: every minute 5 kip hspu
B: 12 set @ 110kg
C1: 6 min amrap = 2 rnds + 2 bmu (did 3 jump bmu, FS @ 60kg and 12 dips)
C2: 6 min amrap = 4 rnds (did each round row with 18kg per side, 4 t2b+8 k2e
Optional session : done, except sandbag walk (it very cold outside, and dark)
Where do you live Rob?
I live in the netherlands nichole, but most of the year i’am working in Afghanistan. Right now i’am on rotation and spend the holidays and free time in the Netherlands
F/45
Coming back from a shoulder injury and 4 months of marathon training so it’s almost like starting over.
A) strict-6 to use 2 abmats
Kipping- I accidentally did 6 minutes instead of 4.
B) 185
C) 6m amrap. Did C2B and 95lbs. 1+20. Ring dips were one at a time. 🙁
6min amrap 15lbs DB.( I did 6 rows each arm) 3+20
Welcome back Dawn! It is great to see you posting – we will keep an eye on that shoulder to make sure it stays healthy!
Great work today!
Session 1
Mob done
A. SHSPU EMOM: 4__3+1__1+2+-1__1+1+2__3_3_3_3
KHSPU: 6_0_4_5…OMG so BAD!
B. 244×12
C. 6m AMRAP: 1+19
__BMU: all singles-no fails
__broke Front Squats into 2’s & 3’s
__RD: good 1st rd, singles 2nd rd
6m AMRAP: 4+10
__Rows– all UB @45#
__T2B–8+7__6+6, 6+6__4+4+4