Workout of the Day
Mobility and Activation
Three sets of:
Double Lacrosse Ball to T-Spine x 45 seconds
Ring Pec Stretch
x 45 seconds
Banded Pigeon Stretch x 45 seconds per side
Two sets of:
Banded (Slingshot) Monster Walks x 10 steps forward and 10 steps backwards
Goblet Squats x 10 reps @ 3211
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Handstand Walk x 15-20 meters*
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Double Unders x 30 reps
*Use a partner to assist with the walk if needed.
B.
Six sets of:
Dead Stop Front Squat x 1 rep
Rest 90 seconds
Try to increase load by 3-5% from last week.
C.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Double Unders + 10 Toes to Bar
Minute 3 – 5 DB Burpee Box Step Overs (24″/20″)
A. Worked on handstand separately for 10min. Then subbed the handstand walk with wall walk (16 each side)
B. Built up to 100kg. Hard.
C. Used 17.5kg. Reduced to 4 step overs after Rd 2. Rd 7, missed the t2b due to time (although did all other rds of these unbroken). Wiped me out…
Completed on Thursday. Parents visiting, working out when I can. Enjoyed today’s!
A. space probs…subbed 30 sec freestanding hs holds, DU on and off…
B. these were interesting…95, 115, 126, 135, 155, 161.3…couldn’t get 166
C. was fun…DUBS a mess…got what I could then hit 8 ttb each round…only had 15# dbs,
M&A done.
A. Done. Subbed 12-14 wall runs for hs walks, then worked on free-standing hs.
B. FIrst time. 135/155/165/165/175/185
C. Done. 200m/15 du, 6 t2b/25# db, 20-in box.
Mobility complete
A. Done HS walk is getting there. No partner help today
B. 225….Ouch
C. Completed. Used 30 lb DB. Good breather!
Mob done
A. Done
B. 95/105/115/125/135/145/155
C. Done scaled w/10 du, 5ttb. 25lb dB w/20″ box.
M and A done
A. Done. Hand stand walks feel more solid but very short
B. 135, 165, 185, 215, 235, 255
C. Done. Managed to get all TTB in. DB 30 lbs each hand.
Evening session: a small group gets together Wednesday evenings and do unilateral stabilization and mobility. Kettlebells, clubs, sandbags, one armed push-ups, pistols, that sort of thing. Today we did some light hard style and long form KB snatches and clean and press and some club work. Fun!
A. Completed.
Due to Groin injury on Monday I did JT 21-15- 9 HSPU, ring dips, push up. The muscle pull in the groin caused most HSPU to be strict.
I know this seems to be a hot topic but what is recommended for a groin pull other then rest? Some say ice, some say floss and compress and some say alternate between heat and ice. Has anyone had any experience with this sort of injury that could make a recommendation?
Mobility completed
A) Completed. Excited that I finished 2 handstand walks unbroken.
B) 155/165/175/185/195/205
C) Completed with 45# DB
Mob and Act done
A. with partner
B. all at 115
C. lost my box to group class so did 5 man makers on min. 3, min 1 and 2 as written. Fun one today!
A) So excited…starting to find a balance point and actually taking a few balanced steps. 3 rds. I had someone to spot me and was able to do about 15m each time. YES!!!!
B) 115-115-125-125-125-125 (this was rock bottom! Excellent!)
C) Done Rx: used two 30# DBs
Awesome work!!!!!!!!! Great training day!
I was mistaken…my front squats weren’t quite what I thought…I’ve corrected the #. Oops!
A. Done
B. 115#, 125, 130, 135, 135, 140
C. Done Rx (used two 25# DB for BBJSO’s)
A. Done
B. Did this wrong for 5 sets then started over! ended at 160, failed 165. I really like these. We use them in the CF weightlifting curriculum but call them in the hole squats.
C. Done, Wasn’t sure how much weight to use for DB so used 20/h. Probably should have went heavier as everything felt pretty doable. I hesitate to say easy.
A: Done with 20 meter HS Walks
B: 90kg, 100, 110, 115(F), 110, 110 KGs First time doing this so wasn’t sure where to start. NO way I was moving 115kg though.
C: Only completed 5 rds due to time constraints. 16kg for step overs
A. Hsw getting better!!
B. 85/115/135/155/165/175
C. Did yesterday’s comp
Every 8 min for 24 minutes
500 row
20 shspu
400 run
5:55 2-abmat/5:26 1.5 -abmat/6:03 1-abmat
Fantastic to hear Karen!
A: completed as RX
B: worked up to 260#
C: complete, used 60# DB’s
A. Done- slowly getting those HS walks. It’s exciting!
B. 85-90-95-100-100-100
C. Wasn’t feeling very good, so altered reps to 100 m row, 15 DUs + 5 T2B, and 4 DBBSOs. I made up the 40 T2B after the metcon.
A. Done but with static hand stand
B. Both legs sore from last couple of days. Up to 80kg
C. Done and was able to keep the pace without problems. DB 22kg at step overs
A:done but 10 m hsw
B:90,100,105,110,115,125,125 kilos , went easy sciatic nerve right leg little sore
C:hard but doable
Thanks Nichole
Yup , did we have dead front squats last week ???
A). Done
B). 205/215/225/275/305/315 This was different, first time doing these.
C). only had time for 6 RDs, done with 50# DBs