Session One
Gymnastics Skills Warm-Up
I.
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings
Step 1 – Feet on the Ground
Step 2 – Feet on a Box
Step 3 – Calves on a Box
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)
II.
Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed
followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)
followed by…
Two sets of:
Alternating Single-Leg Cross Toes to Bar
x 20 reps
Rest as needed
A.
Every minute, on the minute, for 8 minutes:
Banded Conventional Deadlift x 1 rep with 55% of your 1-RM on the Barbell + 25% Band tension when measured at lockout
Hold for 2 seconds at the top with glutes contracted as much as possible.
B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Muscle-ups
21 Burpees
Rest 4 minutes, and then…
C.
When the running clock reaches 14:00…
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 GHD Sit-Ups
30 Double-Unders
Session Two
Rear Delt Warm Up
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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
CHOOSE ONE OF THE FOLLOWING
Option 1
Strongman Session
Two sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by…
Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes
followed by…
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
OR
Option 2
Track/Running Session
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice
followed by…
Three sets of:
Run 200 Meters @ 90-95%
Run 1400 Meters @ 75-80% of your 1-Mile PR pace
OR
Option 3
Rowing Session
Three sets of:
Row 3000 Meters @ 10 seconds slower than 5k PR pace
Rest 3 minutes
I. 21 UB MU
A. 225 + “purple” band
B. 5+3 Rx
C. 6+5 Rx
Running option but only performed the
2nd part of “200/1400m” due to time
Session two
Warmup done
Did strong man option for first time. Went from one side of indoor track to the other approx 120′?
Sled drag 2×310 can probably go heavier second set wasn’t as bad as first
Farmer carry 90 lb Dumbbells
Sandbag carry had to get creative…found a rolled up mat in fieldhouse about a foot in diameter and four feet tall. No idea how much it weighed but awkward as hell to pick up so I think it got the job done. Carried it two lengths each time
Session One
I.22! Boom 3 rep pr
A. 235 done
B. 3 + 14 burpees
C. 4 + 7 ghds
Session Two
Strongman Session
Reverse Sled Drag x 150 feet 220lbs on sled
Farmer’s Carry x 100 feet 90lbs on axel bar handle things
Sandbag Carry x 100 feet picked up 3 45lbs plates and hugged them.
Did the Session 2 rowing this morning, since I didn’t get to do it yesterday
Pace was supposed to be ~2:19/500m (21:30 5K PR time)
Row 1: 13:35 (2:15 avg pace)
Row 2: 13:40 (2:16.8 avg pace)
Row 3: 13:36 (2:16.1 avg pace)
It was a challenge to try and stay on pace the whole row. I kept jumping around and was either going too fast, or dropping off too much. Obviously couldn’t stay at a 2:19 pace…
Snow Day yesterday.
Session 1
1) 14 Ring Muscle Ups Unbroken (matches pr and feels way better than last time) almost had 15
A: 265 with green band
B: 4 Rounds total.
C: 3 rounds. Upper body was toasted.
Skipping session 2 because of snow.
Session one
A. 265 with green band
B. 4+2 hands were fried from c2b yesterday and warm up today. did mu 7 ub/2-3-2/3-2-2/2-3-2/2
C. 4+16 back tightens up on ghd so tried to stay controlled throughout the six minutes. everything ub.
Done yesterday (1/23) AM Session: I. MRMU: Did 5 (Previous PR was 19) *Huge step forward. Haven’t done a MU in 4-5 weeks bc of elbow so tested water with this and it felt fine so decided to cut it there and test a little further in WOD. Transitions: Done MBMU: Skipped II. Core work completed A. 255 w/ 1 3/4″ Band B. 4 + 1 (All MU UB! MU felt great. Had to go slow and steady on burpees as the fall is what seems to aggrevate arm) C. 4 Rounds (Felt like I might have paced this a… Read more »
Happy to hear you’re healing up.
Thanks Kyle. Definitely appreciated. How is the wrist coming along?
It’s coming along great Mike, I’m only limited in my hsw’s and still a little numbness.
Thats great to hear! I know it has been a challenge. Excited to see you put up some big numbers in the Open!
Great to see you’re able to do muscle-ups again!
Session 1/2
Max bar muscle ups: no place for rings in new gym- (10 reps)
Transitions: done
BjMU: 12
Alt t2b: UB
A) 275×2 green bands
B) bar muscle ups (4 rounds + 2 reps)
C) 4rounds + 15 reps (did 15 ghds the first three rounds cause I’m an idiot!
Session 2
Delt warm up: Iron Scap
Option 1:
Sled push: 80kg/100kg
Towel holds 2 X Max time @ 36kg
Time: 1:20/1:08
Carried a man 110kg man
GW from Jan 22nd later
Did the tuck rock toss thing 15/15/20
20 muscle ups
A) 275 w green band
B) 5 rds
C) 5 rds + 18 reps
Rowing in a little bit
A. Done at 275
B. 4 rounds + 5 reps
C. 5 rounds + 14 reps
A. MUs UB- 10; definitley under performed here
B. 3rds + 22 reps then…
I did 5 SHSPU, 15 abmat situps, 30 DU- I believe I did 5rds + 21 reps
Session 2
-Ran 3 miles in 25 minutes
Indoor rock climbing tonight with some friends from the box 🙂
Live in MD so snowed in.
Session 1: 10000 m Row broken into 3,300 breaks (3 min rest)
Session 2: 2 hours of shoveling snow….and it’s still snowing. I considered this a WOD!
Was going to deadlift, and do some burpees and stuff, but playing in the snow and copious amounts of pizza (along with the Fast and Furious Franchise marathons on all day) made me reconsider and just chill with the family for the rest of the day. Deadlifts and Burpees tomorrow morning….with more shoveling lol
Pizza and Fast and Furious sounds like the safest option in snow storms 🙂
Also what is the gymnastics warm up consist of?
What do you mean Kevin? It’s posted above?
Went in this morning with the goal of doing both sessions together…it was a morning of distractions at the gym and that didn’t happen :-/ So got through session 1 and will do session 2 tomorrow morning. Gymnastics Warm Up – done Max set MU – 7 high rep MU have been a struggle for me, the most I’ve ever done is 10. I would like to get where 10 is a standard UB set. The transition work was really eye opening though. It’s been a while since I’ve worked transitions and I can see the hole there. A. Deadlifts… Read more »
Try and prioritize the work you need most and don’t rush through portions just to get it in.
Keep up the good work!
Combined work for a single big session: Gymnastics skills warm-up: Got 7 muscle-ups unbroken which was a PR match. They actually didn’t feel super on-point today so I think I could hit a few more here pretty soon. My big goal is to get 10! These have been my forever nemesis. A. Did these at 165lbs and a red band B. 3+23 RX C. 6- RX Option 2 from Session 2: Went a little faster than my originally planned pace, but felt good. I realized afterwards that this may have been meant to be 3 consecutive miles…is that right? I… Read more »
Is it better to combine the sessions if your limits on time or not so the second at all
Prioritize the work you need most and don’t try and cram in to much and lose training intensity.
Muscle-Ups 13 reps.
A big goal of mine is to get 15 unbroken.
Gymnastics done.
A.
275 lbs.
B.
4 rounds + 4 muscle-ups
C.
4 rounds + 4 strict handstand push-ups
Gymnastics done 22UB MU PR is 25
A. Just did 80% so 405 for 8 singles
B. 5+2 UB
C. 6+1 UB
Session 2 strongman
Sled drags 225
Farmers carry 165 each hand x100 feet UB. Still a little more in the tank
Well done Joey. Killed those metcons.
Thanks man! You too!
Competition got cancelled and can’t get to my box because of snowstorm Jonas, so I went to my schools gym
Gymnastics: couldn’t get any muscle up work in since no rings, but got the planks, l-sits from a bar, and single lef toes 2 bar in
A. Deadlifts (335×4/355×4)
B/C. Made a 15 min amrap (5+9)
-21 burpees
-10 GHD
– 30 double unders
Session 2 work
-T,I, & Y raises 10#, bicep openers 15#
-2 x 100ft farmer walks 70# each hand
-30 mins on a bike
Gymnastics done.
11 max effort muscle ups. (Pr is 15) these felt rough.
A. Deads at 275+ band
B. 4 rounds even
C. Had to share 2 ghd between 4 people: 4+23.
Session 2 strongman
106# farmer Carrys
215 sled drag
100# sandbag
The farmer carrys and sandbags don’t exactly feel hard and we can’t go heavier should we increase the distance??
If you don’t have access to heavier implements its a good idea to increase the distance 🙂