AM Session
Dynamic Mobility & Activation
Band-Assisted Hamstring Floss x 30 seconds per side
and then . . .
Two sets of:
Med Ball Hamstring Curls x 5 reps
Leg Reach x 10 reps
and then . . .
Row 500 Meters at a relaxed pace
A.
Deadlift x 2 reps
*Sets 1-3 @ 70%
Set 4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Set 7 @ 90%
For sets 1 – 3 stand as fast as you possibly can during the concentric phase of the lift.
B.
Two sets for max weight of:
180-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
Two sets for max weight of:
60-Foot Seated Rope Pulls
Two sets for max weight of:
120-Foot Farmer’s Carry
(turn every 60-feet, but don’t put the weight down)
Rest 3 minutes
C.
Two sets of:
20 Strict Toes to Bar @ 2120
40 Hollow Body Hang Holds @ 1011
60 seconds (30 seconds each side) One-arm Prone Hand Plank
PM Session
A.
Three sets of:
50-Foot Handstand Walk
15 Wall Ball Shots
Run 400 Meters
50-Foot Handstand Walk
Rest 3 minutes
35-54: 30/20 lbs to 10′ target
55+: 20/14 lbs to 10′ target
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 4 Bar Muscle-Ups + 3 Burpee Box Jump Overs
Minute 2 – 6 Strict Handstand Push-Ups + 3 Burpee Box Jump Overs
Minute 3 – 8 Ring Toes-to-Bar + 3 Burpee Box Jump Overs
35-54: 30/24″ – Regionals Standards
55+: 3 Bar Muscle-Ups; 24/20″ – Regional Standards
Pool session:
Warmup and then 600m swim – 13:08
Straight to gym:
Mobility/activation
A. Nope instead did 7 sets of strict press x 3 reps:
65-75-85-90-95-100-105#
B. Skipped
2A. Modified to 30 mountain climbers instead of WB shots and 20 cal bike instead of 400m run.
3:29, 3:12, 3:03
2B. Done
AM: DL 450#
PM:
Sled drags: Long sets were 350#, smaller distances were 430# pulled on rubber. Shoes were very grippy but no brace for feet.
OTM: Done with 30″ jumps & stepdowns. Strict started to fall off in round 5 so added kipping. Held BMU together.
Taped ankle up and still not sure what is going on. Hopefully a swim day and no weight will help it heal in the next few days. Was able to burpee BJ tonight though. Skipped the runs on the other wod.
A. 275, 295, 295, 315, 335, 355, 375, 385 felt like losing form
B. Done…good fun!!
C. Done
All in one long session-
I did a 800/400/800 run swim run. 17:07 – shaved about 30 secs from last time 3:58/9:30/3:39
A. Did OHS – worked up to 245
C. That was tough and the 2sec tempo never happened
A. Subbed 100 DUs for the run bc I already ran
3:30-3:50 for the 3 rounds
B. Did 3 rounds of Emom – had to get back to office
AM
A. 225/240/255/275/290
B. Done. Heaviest things we had to carry were 70# KBs so I went 225 ft
PM
A. 3:26/3:18/3:12 (estimated on the 400 m course today)
B. Subbed 125# power cleans for BMU because my hands just hurt. Didn’t even feel good gripping the barbell for singles….they just need some rest after the c2b yesterday.
Hope your hands get some rest today!
Not sure what the hell happened but sometime this morning between getting up and getting my first cup of coffee my ankle hurts really bad on right foot below the right ankle bone when i point my toe. Walking downstairs is difficult. What the heck! Going to see what i can do for my AM and again for the PM session.
Oh no Brent! Def omit the box jump overs! Sub out the run with a ski erg (if you have that available). Did you kick something yesterday?
AM: DL done last set was a 450# double. Not bad. I was thinking it could have been from that SB/C2B wod. It was kind of heavy and was kind of intense but if I remember, I didn’t feel pain getting up out of bed this morning. Noticed it walking down my stairs to my office and got worse. Hurts between the heal and the ankle bone on the outside of my right foot. Just finished deadlift over lunch and will do PM session along with sled work tonight. Going to wrap foot now, ice, motrin and hope it magically… Read more »
Very strange!! Yeah, get some compression on it and lets see how it feels comes tomorrow. Super odd!