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
Forward Cross Crawl x 1 minute per side
and then . . .
Row 500 Meters @ easy pace
A.
Complete one set each of:
Scap Pull-ups x 10 reps
Ring Swings x 10 reps
Followed by. . .
Every 2 minutes, for 6 minutes (3 sets) complete all sets of:
Five sets of:
Cast Swing x 1 (drop after each rep)
and then . . .
Three sets of:
Cast Swing + Pop Swing x 1 rep
and then . . .
Every minute, on the minute, for 10 minutes:
35-54: Ring Muscle-Up x 2 reps (make the reps perfect – even if this is easy for you, I want you to make them the easiest and most fluid reps ever)
55-59: Ring Muscle-Up x 1 rep
60+ MEN: Every minute, on the minute, for 8 minutes:
Ring Muscle-Up x 1 rep
60+: WOMEN: Strict Ring Pull-Up x 1-2 reps + Ring-Dip x 1-2 reps
B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 reps @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 reps @ 95%
*Set 7 – 6 reps @ 75+%
C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Wall Ball Shots x 15 reps
Burpees x 15 reps
Double-Unders x 30 reps
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target
Optional Session (Best performed 3-4 hours before or after session above)
Row 1000 Meters @ ascending intensity
(use this as a warm-up, but get progressively faster until the last 200 meters, and at that point sit at a typical 2k pace)
Rest 5 minutes, and then…
For time:
Row 5000 Meters
Rest 5 minutes, and then…
Row 1000 Meters @ 40-50% effort to flush your leg
Optional session
5 k row – 18:50
9 second PR!!!
Glute activation – Done
A. Done. Did 3 mus for the 10 min emom
B. 240/255/270/255/270/290/225
C. 1:35/1:34/1:39/1:37/1:45/1:28
Glute activation done
A. done; on the ring MU could only string 2 for the first 2 rounds; then did singles
B. 170/180/190/180/190/205/160
C. 2:00/1:53/2:07/2:08/2:00/2:02
A. Completed – Bar MU instead
B. Body not feeling great (5th day of training in a row)
235lb/255/270/255/270/290/225
C. 1:52/1:56/1:57/2:14/2:34/2:54
DM&A = Done
A. Done
B. 295/315/335/315/335/345/275
C. 1) 1:50 2) 1:43 3) 1:39 4) 1:54 5) 1:55 6) 2:08
First time giving this new MU technique a try wondering if can take a peak and let me know how my old ass did. Let’s just say being 6’1” 220 MUs haven’t been a strength but today felt a lot easier.
https://www.coachseye.com/v/b75b2e581184472d89dfbf12ca4a67a2
A. Done. No fails
B. 1RM at 270-215/230/245/230/245/255/205
C. Only did first 4 sets, 2x dubs ub
In the evening did 1MU each minute. Every time I try to string MUs together I usually catch low on the second one which causes a lot of pain in my delt. Singles allow me to catch higher with zero pain. Really need to get on some rings with long straps. Losing the ability to string consecutive MUs together.
B: Front Squats-
245; 265; 277; 265; 277; 295; 6@245 (80%)
Everything felt heavy today after my PT test this morning.
Hey Corey – can you upload a video of you doing 2 MU?
A. Complete! 20 RMU
B. 245-255-275-255-275-290-225
C. Complete appx. 1:30/rd
Nice work!
Thanks! Coach!
I’m on a mini vacation until Sunday so I ran 5 miles this morning. Time was 55:27
I was planning on running again Sunday, possibly 5 miles again?
You could Dawn, as long as your calves don’t feel too sore!
Not sure how I feel about today, slightly discouraged B.Did Squats first: 65/71/75/71/71(1)/74/64kg no matter how much I will myself to get stronger at front squats, it’s a long a frustrating road and so damn hard it sucks the life out of me. A. No non false grip muscle ups today, not even able to jump into my false grip today and get MU’s – resorted to starting on a box, did not even count, just did some C. 1:36/1:41/1:44/1:42/1:42/1:39 Also slightly tweaked the right side of my back yesterday pulling a stupid bag out of my Costco cart ha… Read more »
Oh no Julie! Can you send me a video of you front squatting? And some days feel great and others don’t even feel close to great. Try not to assign a good or bad to the training day today, just that you checked it off. 🙂
Done!
glute act – love it -done all muscle up work done -was not able to do two in a row.. had to cast swing out to do the sec I had to touch and go right into it .. I guess by the video Im not staying tight bc Im losing the swing for the second pull up. I did 15 total with 5 misses, during the last miss I tore really bad in the palm of my hand .. first time I ever tore there! 🙂 B) I tried to F/S but Im told I have a partial tear… Read more »
Stay off the hamstring!! If you are continuing to do things that aggravate it then it won’t have time to heal. Avoid anything that aggravates it for the next week!
Ok I will ..this was my last one before forced resting… 🙂 Thank you!I ll keep you posted. thanks for your concern <3
A) done
B) 160/170/180/170/180/190/160
C) 1:52/1:48/1:51/1:53/2:13/2:07
Great times!
A. Completed w/ 2 MU EMOM
B. 175/185/195/185/195/205failed/6@165.
C. 1:36/1:40/1:36/1:37/1:37/1:32
Excited to be back to masters training.
Happy to have you back 🙂
Mobility
Physical Therapy / decompression
Front Squat worked up to 80% (275) and then hit that for 275 x 8, had 10 but form was gonna fail, 1st time w Front Squat and different load on spine
50-40-30-20-10
RKB 80#
Sit-Up
9:24 everything UB
* just testing the waters
A. MU drills/EMOM done
B. 240/255/270/255/270/275/225
C. 1:30/1:28/1:31/1:34/1:39/1:43
DMA, then: A. Front squat 10 min EMOM x 2 reps building B1. Face up Chinese Plank :60 B2. Face down Chinese plank :60 4 rounds C. Fran A. Built up to a strong 2 reps at 165. Yay! B1 and 2. Done C. Time: 7:36. While this would be considered a very slow Fran time, it is almost a 2 min PR for me, so I’m happy. Biggest win was keeping composure and getting back on the bar. My personal coach instructed me to try and go in bigger sets than I might normally do, and if the wheels… Read more »
Congrats on that major PR – that is a big win for today!
Thanks, Nichole!
Mobility completed.
A)Skipped based upon conversation with orthopedic. Wants me to lay off mu, pu and t2b for a week Did some crossover symmetry work.
B)190#/205/215/205/215/225/180
C)1:19/1:24/1:24/1:27/1:28/1:33
AM session- Army PT test: 2 min ME UB push ups, sit-ups and 2 mile run
66 Push ups
73 sit- ups
13:30 2 mile run- legs were a bit like jello on the run. Probably due to all the Jerks and DLs yesterday.
Good work on that run Corey!
Thanks. A bit slower than I wanted but not complaining.
Did muscle up practice and pull ups yesterday
B : squat
3 reps 68 kg
2 reps 73 kg
1 rep 75 kg
3 rep 73 kg
2 rep 75 kg
1 rep 80 kg
6 rep 65 kg
c : pass
d : 5000 m row. not a new pr og happy with the time. 22: 30- did this test 2 years ago and got 21: 54
How have you been feeling Tine?
My back felt great this week- but after 4 min on the rower I was in a lot of pain in my lower back ! So I will do a team wod today – no lifting 🙂
Good call. Have you seen a pt for your back?
my back is better, but some days is was like over. NOT Happy
Good call. I would recommend seeing a PT to work with you on your back, glute activation and your movement pattern with hinging so you can work towards being pain free in your back!
I will 🙂 this week i am back working so rest a bit more and will be back on track next week with the program