Workout of the Day
Mobility and Activation
Two sets of:
Inchworm Walks + Toe Drag x 4 reps
Hamstring Pulse Mobility Drill x 15 pulses per side
Banded Clam Shells x 10 reps per side
Bird Dogs
x 10 reps
Single-Leg Hip Bridge
x 10 reps per leg @ 2011
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
For Time:
100 Wall Ball Shots
Each time the athlete breaks their wall ball shots they must run a 200-meter lap or 5 40-Meter Shuttle Runs.
40-44: 30 lbs to 10′ Target/20 lbs to 9′ Target
45-54: 20 lbs to 10″ target/14 lbs to 9″ target
55+: 20 lbs to 9″ target/10 lbs to 9″ target
C.
Four sets of:
Chest-to-Bar Pull-Ups x 12 reps
(Work on rhythm and consistency)
Rest 45 seconds
55-59: Chest-to-Bar Pull-Ups x 9 reps
60+: Chin-Over-Bar Pull Ups x 12 rps
D.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 4-6 reps @ 3011
Rest 60 seconds
One day late
Mobility done
A. 175/200/250/285/300 UB
B. Sub back squats 65lb. did 100 UB 4:05 then ran 200m. (could not do anything over head (shoulder)
C. sub airdyne 5min, 4min, 3min, 2min, 1 min, w’ same rest in between. 59/50/41/31/20.
D. Done BB row 65lb.
Trying to do as much as possible while also getting shoulder better.
Darn shoulder 🙁
Great work on those back squats!
Miss you!
Mob done
A. 145/175/215/245/255
B. 8:15. 42/39/19 – had to row instead of run (250m)
C. Done, only 1 set unbroken.
D. Done. GH raises so hard!
A. DL 125, 145, 165, 190, 205 felt good
B. 9.34 – row 200 best wb ever
C. Skipped
D. Done
Mobility Done
A: 95/110/140/155/165kg
B: 4:49 70,30 @9kgWB Rowing 250m
C: 7/10/7/7
D: Done
A. 90/110/135/150/160 in kilos
B. wb’s 22,20,20,10,10,8,10 – I changed wod a little bit. I did 20 wb’s before I run 200m. I had clock running on but after wod I accidentally reset when tried to stop it….
C. Done, first 2 sets ub
D. skipped
MOB: Done
A. 115/135/175/190/200…Yea, that got heavy.
B. 8:25 (Scale: 14lbs wb)
C. Done
D. Done
Mobility – done
A. 150/185/225/250/265
B. Rx, broke once at 55, 5:31
C. C2B still really hurt my shoulder, usually do singles, so worked on some strict
D. done
A: complete, finished up at 4 of 360#
B. RX, total time7:05, includes my 2 runs,(50/30/20)
C: RX, total time, 4:15, all unbroken, except on last set, dropped at 10….
D: complete
Solid work Beau!
Appreciate that thank you
A 165 200 250 285 300
B 50 28 22 6:30
C sets of 4 Protecting my tricep.
D 135 pounds. Body weight strict chin ups
Did hamstring curls.
Mob done.
A. 110-130-160-180-190kg
B. 4:17 (dropped by mistake @48WB…48/52)
C. 12-12-10/2 (didn’t jump off the bar)-7/5
D. BB row@60kg, chin up@16kg
Great work on those C2B!
Mobility Completed
A. 200/245/305/345/365
B. 8:44 (Sets of 33/25/23/19) Chose 200m run at each break.
C. Got ugly fast. Sets of 12/12/5,4,3/4,2,2
D. Only 2 sets due to time constraints.
40-44
Mobility and Activation complete
A. 115/135/170/190/205
B. 11:59 for 100 thrusters with 35 lb bar, with (20) 10m shuttle “runs” when bar was put down (put down 3 times). I ordered a med ball and haven’t received it yet.
C. 2/2/4/3 (these were hard…my grip was gone with the wind)
D. 65 lb row (6), 10/7/5 lbs for 4/5/6 pull-ups, did not do GHR
A) Up to 203 x 4
B) 6:57 broke twice
C) 12/12/12/12
D) Done. 75# rows, pull ups x 4 @ 20#
E) Tuesday’s C and D done today:
C) 6:25/6:25/6:36/6:40 90#. BMU: half without bands, half with.
D) 7:53 RX
Solid work Carol!
Thanks Nichole!
A. Worked off 360
B. 9:20 30lb. 25/25/19/17/14. Prob could’ve went all 25’s. Mental
C. Complete. C2B off lately broke each set
D. Done.
We have to work on that mentality when doing wall ball shots!
40, F, CW
A. 145, 175, 225, 245, 260lbs – felt surprisingly easy. These had me scared all day!
B. 10:56 as rx’dish (20x10m shuttle run… our gym is short)
C. Done – these did not feel pretty today. Upper back is super fatigued.
D. Done, no weight for the chins, 75lb rows
Solid work on your deadlifts!
Thanks! This was an effective little progression! I remember attempting this number for a double in December and only getting a single. To do a set of four made me really excited!
A. Halved the reps; 155, 192.6, 236, 265, 285 (1)
B. Subbed 150 M row #alaskaproblems #iceroadtruckers
14/16/20/15/20/15
A. 210,250,315,335,350
B. Squeezed for time so did the 100 WB without runs(5:46). If I ran 200m every time I dropped the ball I would still be running.
C. 5 sets of 12
D. No time
Am run session 5k
Mobility complete
A. 190/225/275/315/330
B. Completed with 30lb ball. 4 runs 11:15. That hurt
C. Usually do C2b’ mostly one a time. Kipping hurts with my back but spent the time working on stringing them together getting better was able to string 8 together
D. Row with 95#. And chin up with 35#
Solid work Jim – lets just make sure that doesn’t fire up the back!
Thanks Nichole, trying to be smart and avoid another extended vacation from being able to train. The extra mobility you guys are programming is really helping
A. 225/255/315/365/385
B. 7:20 40/30/30 should have pushed run pace
C. 3 rounds unbroken, 4th 8/4
Kipping bridge assignment done
Mobility done
A. 125, 145, 185, 210, 220
B. 6:52 40/30/30
C. Many of these were done as singles. Rounds time: :54, 1:14, 1:20, 1:11
D. Done
Great work girl 🙂