Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
and then . . .
One set of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull
x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
A.
If you are unfamiliar with the False Grip, watch this VIDEO
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1 rep
*If you do not have Strict Ring Muscle-Ups then complete Strict Ring Pull-Up to Sternum x 1 rep
Rest until recovered, and then . . .
Every 30 seconds, for 2 minutes (4 sets) of:
Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
Followed by. . .
Every 30 seconds, for 1 minute (2 sets) of:
Pop Swing Ring Shove x 2 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Pop Swing Ring Shove + Ring Muscle-Up
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Muscle-Up x 1 rep
*If you do not have ring-muscle ups then repeat the Pop Swing and Pop Swing Ring Shove drills.
B.
Five sets of:
Front Squat x 3 reps @ 85%
Rest 2-3 minutes
C.
Against a 3 minute clock, complete:
Assault Bike x 25/20 calories
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes; Repeat for four sets.
*If you do not have strict handstand push-ups, then complete one of the following progressions.
C.
Three sets of:
Elevated Ring Rows x 8-10 reps @ 1111
Rest 60 seconds
Ring Iso Hold x 15.15 seconds
Rest 60 seconds
Optional Session
Every 5 minutes, for 30 minutes (6 sets):
Row 500 meters
Try to maintain times within 5-10 seconds of your PR 500 meter pace.
Posting late. Sorry.
A. MU work done. Strict and kipping MUs. Tried Snap Pulls and Ring Shoves. Got mocked by the locals.
B. Still working Competition program strength cycle. 8×3 backsquats at 300#.
C. 16, 16, 16, 14. All AB rounds took around 90-100 seconds. Getting better with the bike.
D. Done
A. 1 strict MU done every :30 sec 4 sets, then 1 Kipping MU every :30 sec 4 sets
B. Front squats 5 sets 3X245
C. Bike 25 cals + max effort SHSPU 3:00 min ( four sets) 14/10/8/8 with 2″ riser
DMA
A. Done. Improved the strict ring mu;pop swing shove swing + mu done;ring mu done
B. @180
C. Hspu at 12/12/14/9
D. Done
Added 3*20 banded hip thrust
Nice Jason!
A. Did a bunch of shoulder and hip mobility. Still taking it easy on pec
B. 305
B. Extra work thanks to Pete
10 min EMOM 1 PC&J @225
Rest 1 min
10 min EMOM 1 PC&J @245
C. 30/30/22/21
Shoulders got smoked
Good call – fun day Keith!
dyn/mob: Done A1). no strip MU today 🙁 2). skipped by accident 3). done 4) done 5) pop shove: felt awkward, hurt my shoulders a bit so I need to work more mobility Travis makes everything look so easy LOL I want to grow up to be like him 🙂 6) PSS+RMU: 1st two set failed the muscle up, the second last two sets after the shove had to stop cast out and I got the muscles up for the last two sets. 7) RMU: 1rp 4sets B). 5s/FS: 3rpsx 205 had to scale to 185×2 res, I haven’t squatted… Read more »
A. Done, finally starting to understand snap pull and pop swing, shove was a bit beyond me today. All strict and kipping mu done, much better than last week’s session.
B. Not done, will add in when knee feels good, really depends on day.
C. 7/6/6/5, not a lot of time to do sHSPU– but they are at least getting better. Failed a few in rounds 2-4, not enough rest between attempts
Great to see improvement with your muscle-up work Laura!!
Mobility completed
A)Completed Posted to FB page
B)205#(5) Front squats felt heavy today
C)14/12/11/11 sHSPU completed with 1 ab mat
D)Completed
DM&A
A. Done (Strict Ring to Sternum Pull Ups)
B. 5×3 @ 315
C. 1) 12 reps 2) 11 reps 3) 11 reps 4) 11 reps
D. Done
Nice job with consistency in your shspu!
Nice consistency on the SHSPU’s
Thanks Barry!
A. Ring work done. ( Great drills, I’m use more muscle than swing, need to work on mobility)
B. Front sauats @195
C. 12,10,10,8. Still sore from “Diane”
Yes, mobility is key but also learning how to move well is important. The drills will be super helpful.
Warm-up done
A. Done
B. Front squat – 5 sets of 3 at 265#
C. 5×60 feet hs walk (making up for a bit of yesterday’s missed hand stand work)
Did a class wod at the gym.
20 min emom of:
Odd – 20 cal row
Even- 1 rd of Cindy
Was supposed to be a 40 min emom but the 20 cal row killed me.
Did the optional rowing first (1:35/1:35/1:37/1:41/1:44/1:40), worked/rested for a few hours and then back at it:
Mobility done
A. Done – felt good on the rings today
B. Done at 215
C. 10/10/7/6 – seem to be getting better at the SHSPU. Will keep working at them!
D. Done
Still, such great improvement with your shspu!
Thanks Nichole! Working hard at them – slow process, but coming around.
DM&A Done
A. MU practice Done
B. 205#
C.14,16,13,12 (varied this up a lot, tried going wide open for as long as possible for all rounds on bike, hit 99 RPM for about 15 seconds on first one, time on bike was 57, 1:07, 1:12, 1:21, then broke up SHSPU by round, 5,3,2, 2,2, 2nd round 4,2,2,2,2,2,2, 3rd round & 4th, did 2’s until time expired,
Nice Chris!!
10min emom 1 power clean & Jerk @ 215
10min emom 1 pc & power Jerk @ 225
Video in blog
Bar MU practice
100cal ass bike
50 kbs @55
40 push up
30 med ball cleans @ 30
20 box jump
10 bmu
20 box jump
30 Med ball cleans
40 push up
50 Kbs
100 call bike
37:40 struggle was real doing this alone in the heat
I will have to give your 2 EMOM’s a shot today… looks fun
My goal not to pause too much between the clean and the Jerk
I did it at 225 and 245. Good one!
Yeah I’m thinking once 100% I wanna run it at 245 & 265 or flat out at 255 but I still got a little time yet to perfect the power Jerk
Yeah I was thinking 245/265 would be doable. Thanks for the idea for extra work
Fun workout Pete!!
A. MU drills/reps done.
B. 245
C. 14/12/11/10
A) damn it. I did one today with the false grip just because I wanted to get at least 1 bug for some reason I cannot get the transition without the false grip. I will post videos on FB
B)155lbs for all sets
C) used 10lbs plate and 1 abmat for strict HSPU. Next time I’ll drop to just the abmat. I feel like these are finally getting stronger. 13,10,10,8
D) ran out of time
Please do Dawn!
DMA – Done
A. Done. MU felt good today
B. 265
C. 13/13/12/8. All Strict. Just died on the last round of bike.
A. Done
B. 230
C. 5/3/2-3/3/3/1-2/2/2/1/1/1-2/2/2/1
D. Done
Dynamic Mobility – done (swings only) No MU’s – left shoulder was sore when I was doing the MU transitions. Tweaked it yesterday doing a swim and was a little sore through the night. Receiving position is where I notice it.
B. 175lb.
C. 11 – 13 – 13 – 14
D. done
Barry, SHSPU ninja!
Wahooooo I love this!! SOLID job on your shspu!! Did you change anything in your approach each round?
After the first round I tried to do 10 UB and then get back to the wall with a short rest. By the fourth round I pushed a little harder on the bike which gave me an extra 10s. I think the strict press work the last couple months has also helped.
A:good form and time in the rings. Getting over fears
B:205
C:12,15,12,12 kippers
Awesome to hear Jay!
A. Done,
B. 5 sets @ 85 kg = 61% (sore knee),
C. and D. in the PM.
Solid work Markus!
Thanks! Will see how the knee is tomorrow for BS…