Workout of the Day
Mobility and Activation
Three sets of:
Inverted Shoulder Opener x 30 seconds
(pictured below)
Crossover Symmetry 90/90 x 6-8 reps
Foam Roll Lats x 30 seconds per side
Two sets of:
Hawaiian Squats x 8 reps per leg
Goblet Squats x 10 reps @ 3211
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Strict Sternum to Ring Pull-Ups x 5-6 reps @ 2011
Minute 2 – Freestanding Handstand Hold x 20 seconds
(use assistance if needed)
Minute 3 – Dragon Flags x 4-6 reps
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 5 minutes, for 25 minutes (5 sets), complete:
Run 400 Meters
4 Supinated-Grip Strict Pull-Ups
8 Push Ups
12 Russian Kettlebell Swings
16 Double Unders
40-54: 32/24 kg
55+: 24/16 kg
Inverted Shoulder Opener
A. Done. HS attempts- longest hold 10 seconds
B. 230 SOLID
C. SUBBED ROW FOR RUN. Still nursing a broken bone in foot.
2:42/2:41/3:36/2:36/2:31
A. Done – able to freestone about 15 sec! used wall for help
B. Skipped
C. 3:07/2:58/3:01/3:01/3:02
M&A done
A. Done. 5 reps ea of pull-ups and dragon flags. :20 hs using wall for assist.
B. 145/155/165/175/185/195 (10# up from last week)
C. All 5 rounds between 3:23 and 3:30.
Mob Done
A. Used false grip scaled w/ toes on floor
B. 95/105/115/125/135/145/155
C. 3:10/3:10/3:18/3:23/3:23
Mobility done.
A. subbed ring rows-couldn’t get pullup to sternum; #lovehandstands got a little sidetracked after this EMOM
https://instagram.com/p/45eF54P4z9/?taken-by=dynagirlk
C. subbed 500M row for run; barely completed within time, DU got better R4 & 5
Mobility done.
A. Done, but not quit an EMOM, probably took about 20 min to complete.
B. Up to 195, same as last time.
C. 3:00, 3:00, 3:15, 3:20, 3:15
M an A done
A. Done
B. 185, 205, 225, 245, 255, 265 +10 from last week
C. I did “Trial by Fire”. 100 double swipes with 15 lb clubbell, then 100 mills for each hand then 50 hammer swings left then 50 right. 16:10.
Tried two workouts today with hour break in between
Invictus
Mobility as shown
A-with 5-10 x2/3 hsh
B-Yesterday seated strict press up to 145×4
C-3 rounds 2:25, 2:29, 2:29
Hour rest
Class WOD
12 emom
Min 1 pull-up bar hold
Min 2 push-up plank hold
Min 3 dead bug hold
20 min to establish max PC and HSC
Then 3 rep max PP
225 then 205
For time;
100 DU
30 back step lunges front rack #135
80 DU
20 front step lunges front rack #135
60 DU
10 Thrusters #135
9:55
fun stuff see how my body reacts?
A. Done
B. 155-185-195-205-210f-210 +5# from last week
C. 400/Total 1:52/2:52-1:52/2:50-1:54/2:46-1:54/2:46-1:47/2:41
A) Done (my pull-up is still an inch shy of being to the sternum; those dragon flags are very difficult to hold all the way to floor controlled!)
B) 103-113-118-123-123-123 (heaviest last week was 113#)
C) Rx 3:10-3:11-3:07-3:10-3:07
A. Done – was at least averaging 10 sec on handstand hold
B. up to 205 – up 20# from last week
C. 3:36/3:24/3:41/3:48/3:50 – all on trueform
Mobility completed.
A) Completed.
B) 160/170/180/190/200/210 failed
C) 2:49/2:52/2:55/2:51/2:50
A. Done
B. Did clean + 3 Fs with pause instead because squat rack was reserved for a loooong time at our gym
C. 4 rounds, laptimes between 2:52-3:11.
My neck is hurting making it hard to turn my neck to the right and it hurts to move it in general, I irritated it during the clean and jerk complex yesterday and it was worse this morning, hoping it’s just a muscle spasm that’ll calm down soon….
A. I did 10 pistols, 30 second of hollow rock and 45 sec plank for the 15 minute EMOM; everything programmed in this EMOM hurt my neck
B. 115#,120, 125, 130, 135, 140
C. started slow with this and my neck felt better as I got warmer…3:30, 3:15, 3:06, 2:56, 2:51
A. Done
B. 105/120/140/160/170/180
C. 3:36/3:27/3:26/3:22/3:23
A. Done
B. 85-90-95-100-105-110
C. Achilles is still very tender so subbed 450 m row for the run and 15 secs on Assault bike for DUs
4:00-3:58-3:56-3:58-4:06
A. Done
B. 85,95,105,105,115, 125
C. 3:28, 3:36, 3:38, 3:41, 3:30
A:done (Love holds , my PR Is 2:12 minutes
B:250,275 x5
C:3:30/3:35
Again , very organic programing !!! Loved it , you are a Master Nichole!!!!
A. Done, got 10s HS Hold! Those wall runs really help!
B. 105, 115, 135, 145, 155, 165
C. Done. 3:20, 3:30, 3:40, 4:00, 4:00
M&A Done
A: Done
B: @80-110kg
C: 3:28/3:11/3:08/3:09/3:07