Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold
x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
and then . . .
Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller x 5-6 pulses
A.
In 20 Minutes or less, build to today’s 1-RM Box Squat
and then . . .
Three sets of:
Wide Stance Low Bar Back Squat x 3 reps @ 3311 @ 75% of 1-RM Box Squat
B.
Every 2 minutes, for 10 minutes (5 sets):
2-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh– USE STRAPS)
C.
For Time:
20 Chest-to-Bar Pull-Ups
20 Shoulder-to-Overhead
40/30 Assault Bike Calories
20 Shoulder-to-Overhead
20 Chest-to-Bar Pull-Ups
35-54: 135/95 lbs
55-59: 115/75 lbs; 15 Chest-to-Bar Pull-Ups
60+: 95/65 lbs; 10 Chest-to-Bar Pull-Ups
D.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups
A1. 335#. 20 less than last time but last time my box was above parallel and this time it definitely wasn’t so I’m happy with it!
A2. 250 wow talk about a stretch in the bottom!
B. 5 x 275
C. 6:07. First 20 c2b and push press unbroken, settled into about a 70 rpm pace on the assault bike, then 5/5/5/5 on push press with short breaks, hopped straight on the pull-up bar for 3/5/4/4/3/1.
D. Will do later tonight.
DM+A
A. 375 (20# improvement) // 285
B. 345
C.7:49 RX (135#)
D. Done
Still recovering from a cold so very hard to breath right now, but felt very good in the C2B pull ups and was able to do the 40 AB Cals in less than 3 mins. S2O unbroken! 🙂 Mindset today was “what is Rob doing?” Haha!
I am a day behind. Subbed bench press for squat and good morning for the clean deadlifts.
Did the metcon pretty much as is but had to do strict shoulder press for S2OH ouch.
Oh the ab work yikes glad this oNE is over
Frustrating day yesterday. Got a little aggressive with Romwod the night before and woke up with my lower back lit up bad. Couldn’t do any pulling off the floor or anything standing overhead. Ugh. Did some work on the Reverse Hyper to try and stretch out back. Didn’t improve. A & B – Skipped. Did some handstand progression work that was part of the Comp program from 7/18. C – Modified. 20 Strict C2B (supinated grip), 40 Hand Release Push Ups, 40 Cal Assault Bike, 40 HR PUs, 20 C2B. 8:28. Did another 40 cals on bike to finish off.… Read more »
delayed entry/ entered 7/26/17
done on 7/25/17
Dyn/mob. done
a1) BS: 1 rp. max 220 lbs
2). WS: 165lbsx3sets
B). Halt DL: 133,. 153 lbs
C) Rxd; 15:20. – lost time on the AB it kept shutting off! 🙁
had to run home .. I know its not the same but I am going to too part “D ” today ..
C. 9:52
C2B UB @ 15
S2OH @ 115 5/5/5/5
40 cal bike
S2OH @115 5/5/5/5
C2B 7/4/4
D. Partial completed, I need to do more of these apparently!
A. Did some front squats for 3-4 reps at 125/135/145 x3
B. Done at 160#
C. Shoulder to overhead very broken, sets of mostly 3-5, pullups not great second time through. Subbed rowing for bike 12:45. Too many breaks today, and 95# always seems heavy.
A) 375# / 265# x3
B) 265# -> 285#
C) 6:18 20,20,40,20,20 but @ 95#
A. 425
A1. 315×3
B. 305
9:23 need work on chest to bar-probably need to just loose about 10 lbs of excess……
Thanks and nice job all!
A. 315-up 15, 230
B. 250-275
C. 9:17
D. Done
Activation and Mobility – done
A1. 135 – 185 – 215 – 235 – 255 – 275 – 295 – 305 – 315 – 325 – 335 – 340F
A2. 135 – 185 – 205(2R’s)
B. 185 – 185 – 185 – 195 – 195
C. 8:25
10 C2B – UB
20 S2O – UB
40 Cal
20 S2O – 10 + 7 + 3
10 C2B – 5 + 2 + 3
D. Completed all except for last 50 Tuck ups
Great job hitting 10 ub C2B Barry!!!
A.445 X2 big time PR. 3×340
B.275,285,290,285,305
C.7:54 I think I went to had on squat this felt slow today.
Solid job on your PR today – major success!
Mobility
A.1 215#
A.2 165#
B. 195#
C. 6:04. (C2B15/5, S2OH UB (1:10), bike (2:20)to fast because… S2OH 10/5/5, C2B 5/3/3/2/2/2/3 (3:44)). Heart rate just does wonders. ?
Track work 2 hours later:
2x800m 1:1 rests (3:36 avg)
4x400m 1:1 rests (1:37 avg)
8x200m 1:1 rests (:44 consistent)
38:29 total time with rest.
NICE job jean!!! You are such a fast runner!
Mobility done
A1. 315# – up 20#
A2. 225/230/235
B. 265
C. 9:12
D. Done – wow, that blew my abs up!
A1. 285#, probably had a little left but was by myself. Missed the initial test, but my back squat max is 295#
A2. Low bar @ 215#
B. 215#
C. 9:54, second set of STO did me in.
D. DOne
A1) 235lbs. When we did this at the beginning of the cycle, I only got 195lbs.
Skipped low bar BS
B) 175lbs (105%)
C) did workout “The Chief” with class.
D) will do this later today
Great workout Dawn! Congrats on your improvement with your box squat!
June18th
Mobility Activation done
Did class today to join in with the community again.
Strength
every 90 seconds 10 rounds
1 Hang Clean , 1 clean – built to 100kg
Back Sqaut
E3M – 8 reps @ 70-75%
WOD
Helen
PRd my time – 9:57
FUN! Congrats on your Helen PR!!
thanks Nichole , yep yep it was good fun
Vacuuming and installing Ski Erg for Mobility and Activation 😉
A. Box Squat 205kg (452lbs) and 3×3 at 152.5kg (336lbs) for low bar.
B. 140kg (309lbs)
C. 6:15 Rx had to break 2nd set of STOH 12+8 and C2B 5+5+5+5
D. Later….
Oh I just commented on your FB post saying you can do 20 box jump overs instead of STOH! You still smoked it today – how are the shoulders feeling?
haha thanks. Shoulder/s are fine. 61kg is light and I was able to use my legs! My grip went to be honest. Need to sort that out.
PS: hopefully get a good Back squat retest.
Yes – that comes next week!! Then a de-load week and onto a new cycle!
You haven’t been doing a ton of grip work lately, correct? I could add in some grip accessory work in the next cycle if that seems like something that everyone would benefit from.
Only thing extra I do is 2-3 mono-structural conditioning workouts each week. Grip work would be cool
Yes please
Glute warm up
A1. 170 10#pr
A2.skip
B. 205
C. Sub row for cal. Done at 115# 7:37
D. Done
Mobility completed
A1)265#. Same as before but I know this time I had the correct form.
A2)200#(3). I had the tempo for the descent and the pause but not sure about the ascend.
B)200#(5)
C)9:59 rx. Shoulders toast from yesterday. S2OH were 10/5/5 and 7/6/4. C2B were 10/10 both times
D)9:07. This was worse than last week. 🙁
Good work Dean! And you’re welcome for the ab work!
Thanks Nichole! Loved the ab work but it just crushed me.