Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
and then . . .
Two sets of:
Ring Swings x 6-8 reps
Band-Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
A.
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Three sets of:
Pop Swing x 2 reps
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Pop Swing + Muscle Up x 1-3 reps
*Make these rep(s) perfect
60+ Women:
Every minute, on the minute, for 7 minutes:
Pop Swing + Ring Pull-Up x 1-2 reps
B.
Five sets of:
Front Squat x 6 reps @ 75%
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 6 minutes of:
8 Power Cleans
8 Shoulder to Overhead
40 Double-Unders
35-54:
135/95 lbs
55+: 115/75 lbs
D.
Three sets of:
Barbell Good Mornings x 5 reps @ 3211 (increase loads from 2 weeks ago)
Rest 2 minutes
Glute Ham Raises x 6-8 reps @ 3111
Rest 2 minutes
Optional Session (Best performed 3-4 hours before/after session 1)
Three sets of:
Row 2000 meters
Rest 4 minutes
A) Skipped, shoulder a little aggravated.
B) 5×6 at 207.5
C) 2 rounds + 8 reps
D) 1. 95, 95, 105lbs.
– Being extremely cautious on these due to my back surgery.
2. Hamstrings are too weak (ACL – hamstring graft), can’t even do GHD raises with bands. Did hamstring curls with 20lb medicine ball. Need to find more exercises to help build flute/ham strength…open to suggestions.
June 30th
Mobility – done
A. M-U Acccesory – Done , skupped EMOM on MU as dont have rings yet.
B. Front squat – 84kgx6 x 5 sets
C. 6:58 mins –
M&A Done
A: 1 pop swing + 3 MU felt solid
B. done at 235lbs
C. 3 rounds + 8 PC + 8 S2O
D: Done
completed 5-4-3-3-2 Strict HSPU
Dyn/ Mob Done
A1). zero muscle ups today- Im going backwards 🙁
B). FS: supposed to do 180 lbs but Hamstring injury recovering still are recovering so I dropped to 145 lbs- that last
rep …its sooo mental!!!
C). Amrap : rxd. 2 rds+6 PC
D). GM/GHR: used the safety bar only GHR: 8 rps nice and controlled shorten range of
motion
Mobility: done
A: (low rings at home)
– 10x slow and controlled mu squat transitions
– emom for 3. 2 strict l-sit mu
– emom for 3. 10x strict ring dip
B: 180lb
C: 3 rounds rx
D: run out of time (late session today)
A) Took a break on this to rest shoulder.
B) 5×6 at 207.5
C) 2 rounds + 8 reps
D) 1. 95, 95, 105lbs.
– Being extremely cautious on these due to my back surgery.
2. Hamstrings are too weak (ACL – hamstring graft), can’t even do GHD raises with bands. Did hamstring curls with 20lb medicine ball. Need to find more exercises to help build flute/ham strength…open to suggestions…
A. 2 MU with pop swing section
B.105/125 # for rest
C. 3 rounds, had to switch to DB strict press in middle of round 1– knee bugging me on dip
Overall, had to stay light on squats, haven’t been able to do many in previous weeks– mcl area has been aggravated, also couldn’t do the dip on shoulder to overhead because of it. Some days it is fine, others not at all.
A. 1/1/1/2/2/2/2
B. 205
C. 2 rds +10dubs-dubs were awful
D. 135/x8
DMA
A. Done. First time stringing doubles together for the seven rounds of MU
B. 160
C. 2 rounds +3 power cn @115
D. Banded good am for 3*10; Nordic ham curls for 3*8 with red band assist
Row done avg pace 1:44: 6:56/6:54/6:56
Mobility completed
A1)Completed
A2)Completed
A3)Completed x2
B)180#(5)
C)3+1
D)Completed GM@95# and GHR with green band to maintain tempo
Was out of town on a family trip and fell a few days behind so I cherry picked from the passed three days to get caught up. From today on I’ll be caught up. Been 3 days behind for a while now and there’s no way of catching up without doing too many days in a row. A. Glute activation protocol 15 B. Hollow Body hold on pull up bar 15/15 Done C. Clean complex emoms from a few days ago done. 1) 2 clean pulls, 2 pc, 2 fs, 2 cleans 165/165/165 2) 1 clean pull, 1 pc, 1… Read more »
DMA Done.
A. 1 – 2 MU on the minute
B. 215
C. 3 + 7.
Day 5. Pretty beat. Everything felt heavy.
USAW in Miami this weekend!!
Doing the Granite Games team qualifier with a couple young guys at my box and did a 7rm back squat and 14 min amrap yesterday. I hit 90% of my 1rm back squat 7 times, which I was very happy with, and felt great in the wod. Legs hurt a little today though.
Mobility done
A. Done (2-3 MU per minute)
B. 190#
C. 3 rounds (RX) – tired legs. Felt slow, but all I had today.
D. Done (135# GM)
DM&A
A. Done.
B. 275 Front Squats
C. 4 Rounds + 4 Power Cleans (RX)
D. No Time.
M&A DOne
A. MU 3 X 7 no fails!
B.165#
C. 2+7
D. Done
Good work on your muscle-ups!
A. MUx3 EMOM done
B. 225
C. 3+11
D. banded good mornings, GHR
Mobility – done
A. Only did speed swings and pop swings today.
B. 155lb. (75%)
C, 3 rounds + 3 (used 95lb.)
D. GM – used 95lb. GHR – 8 R’s each set (really feeling good about these finally)
DMA – Done
A. 1 EMOM (bad 6am reading, I stopped reading at 1 so only did 1 rep)
B. Skipped everything felt bad, probably due to schedule off this week.
C. 3 Rounds. All STO ub, Clean UB round 1. Du 1 trip each of first 2 rounds. UB 3rd round.
Hope you feel better soon Sean
A:3,3,3,2,2,2,2 needs work
B: 165. Lighter than last week. Back is better
C: 3+8
D: 3×8 @ 65. Light this week. Feels ok
3xBB bridges 115
Glad your back is feeling better!! Don’t worry about the weight – make all your lifts by feel.
A. staying away from MU still
B. 5×6 at 120kg
C. RX: 4 rounds + 4 cleans – reasonably smooth. Used a heavy rope, which slowed the DU down a bit. strategic breaks in the muscle cleans, but STOH and DU UB.
D. 3×5 at 61kg and 3×8 GHR
Probably won’t get the additional done today. 3 extra mono-structural metcons this week already.
Very smooth transitions! Have you ever practiced going out a tad bit wider on your hand position for your shoulder to overhead?
i was thinking that = my arms look crazy long in the video. I was just pleased to be cycling overhead and not feel any shoulder pain. It was pretty light though. I’ll try wider.
That is HUGE!!!!!