AM Session
Dynamic Mobility & Activation
One set of:
Wrist Stretch x 30 seconds pulsing
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Banded Squats x 10 reps
V-Ups x 10 reps
A.
Three sets of:
DB Z-Press x 6-8 reps
Rest 90 seconds
B.
Six sets of:
Power Snatch x 2 reps
Rest 2 minutes
C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry
x 3 minutes
Rest as needed
PM Session
A.
35-49:
For time:
5 Ground to Overhead (225/155 lbs)
3 Legless Rope Climbs (15′)
10 Ground to Overhead (185/135 lbs)
2 Legless Rope Climbs (15′)
15 Ground to Overhead (145/105 lbs)
1 Legless Rope Climbs (15′)
20 Ground to Overhead (95/65 lbs)
If a training partner can help strip your barbell, that’s ideal.
Rest 5 minutes, and then …
Five rounds for time of:
6 Muscle-Ups
12 Strict Handstand Push-Ups
50-54:
For time:
5 Ground to Overhead (185/135 lbs)
2 Legless Rope Climbs (15′)
10 Ground to Overhead (145/105 lbs)
1 Legless Rope Climbs (15′)
15 Ground to Overhead (95/65 lbs)
1 Rope Climb with feet (15′)
20 Ground to Overhead (75/55 lbs)
If a training partner can help strip your barbell, that’s ideal.
Rest 5 minutes, and then …
Five rounds for time of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
55+:
For time:
5 Ground to Overhead (145/105 lbs)
1 Legless Rope Climbs (15′)
10 Ground to Overhead (95/65 lbs)
2 Rope Climbs (15′)
15 Ground to Overhead (75/55 lbs)
1 Rope Climbs (15′)
20 Ground to Overhead (65/45 lbs)
If a training partner can help strip your barbell, that’s ideal.
Rest 5 minutes, and then …
Five rounds for time of:
3/1 Muscle-Ups
4 Strict Handstand Push-Ups
A. Shoulder presses
B. Power snatch x2x6 135-160
C. 400m sandbag march 125# (dropped at 120, 200, 300)
A1. 6:38 (3,2,1 normal ropes, legless a no go w nerve issue)
B1. 15 min (No press out on mu all singles)
Way to get the work in without aggravating your arm!
1st day back to the gym Mobility activation done Side Plank holds/single leg bridges for hammy PT 1A. 25-30# z press (left shoulder didn’t care much for these) 1B. 85-125# power snatch (did these by feel, felt fine on the hammy) 2A. Tried a couple cleans…felt a little too much strain on the hammy… So subbed the ground to overhead out with calories on the assault bike, still did the legless rope climbs. 7:20 Planned on doing the RMU/SHSPU but was hurting the shoulder too much to turnover on the MU and press in the HSPU. Replaced with 6 min… Read more »
Good call Cheryl! You did a lot of shoulder work leading up to Regionals – may need another week to recover from a lot of the shoulder work you did.
I did the warm up!!
A. DB Z press 50/60/60 all 8 reps
B.power Snatches x2 135/155/165/175/185/195 miss
PM session right after
Did the 50 yr old stuff
6:37
5:39 this got hard – glad I was 4/8 not 6/12
Nice work Al!! I am really proud of you for getting that warm up in 🙂
When did you start doing sets on the C&J?
Hey, my friend. What do u mean? Like split times? I did singles thru most of it until I got to 75lbs. I snatched the 95 and 75- remember I did the 50 yr old weights
a: done
b: 12:50 @225 – changed all plates and should have used olympic. tons of bounce.
c: 15:00 – first 2 shspu. after that i added kipping to keep moving.
Not happy with either score today. hspu are difficult.
Getting better though Brent. We still have a solid 8 weeks of training to get those bad boys stronger.
One Session this morning – did it all out of order 🙂 A. DB Z Press 8@35/ 7@40/ 5@45 <–didn't quite lockout #6 B. G2OH & Legless – 10:51 155# – C&J singles, 135# – C&J singles, 105# – C&J 5/5/3/2, 65# – narrow grip snatch 10/10 – tried to stay on a 30 sec max between rope climbs… rest 5 min 5 RFT 6 MU 12 SHSPU 17:15 I REALLY underestimated the MU/HSPU workout…lol. Focused on technique on MU today. I got no-repped at Regionals on my first few MU and had to adjust my technique to meet the… Read more »
Yes please post! I heard that those straps really messed with a lot of people and their muscle ups. I am curious to see how yours looked today but stellar job with everything!