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 . . .
Front Rack Assisted Stretch x 3-5 pulses per side
and then . . .
Assault Bike x 5 minutes @ relaxed pace
A.
If you are unfamiliar with the False Grip, watch this video.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 8 reps (slow and controlled)
Interval 2 – Elbow Drops on Box x 10 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Option 1 – Strict Muscle-Up x 1-2 reps
Option 2 – Ring Pull-Up with False Grip x 3 reps + Jump to Low Catch + Catch Position Dips x 5 reps
With a 2 minute time cap, complete:
Reverse Pull Warm-Up with. . .
Movement 1 – Straight Body Reverse Pull x 15 reps
Movement 2 – Bend to Straight Reverse Pull x 15
Movement 3 – Complete Movement x 10 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Snap Pull x 15
Interval 2 – Snap Pull with Small Backswing x 10
Interval 3 – Pop Swing x 5
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
Kipping Muscle-Up x 1 rep
B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 70%
C.
As many rounds and reps as possible in 5 minutes:
Power Snatch x 5 reps
Strict Handstand Push-Ups x 10 reps
Row x 15 calories
Rest 3 minutes; Repeat for 3 sets
35-54: 135/95 lbs
55+: 95/65 lbs; Strict Handstand Push-Ups x 8/5 reps
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
Row 4000 meters @ 10 seconds slower than your 5k PR Pace
Rest 5 minutes
Performed 6/3/17 GA warm-up. Done and love this! Skipped the partner front rack. I train along. any other alternative to this stretch? A1. This was a great help. I did not know what the squared muscle up transition was so I made one up. A2. I got my first strict muscle up! So exciting. I ended up doing 2. I did not know what option 2 was so I just tried to do a strict muscle up and I ended up getting it! A3. Skipped. Skin peeling off my wrist. A4.skipped A5. skipped. I do not know what this is.… Read more »
6/2 program
Warm up done
A – no Strict MUs today. They are hit or miss depending how much I weigh and right now I’m a little heavy! Pretty much everything felt heavy for the MUs drills today. Need to lose 10lbs
B 220 235 250 220 250 270 220. Made all reps
C. 1st round 2+3. 2nd round 2 Rounds exact. 3rd round 2+3. Did 5 Strict per round. 5 Kipping or else I would have been standing all round a lot.
GAWU Done
A. Every min for 3 mins: 2 strict Bar MU + 1 kipping Bar MU (no rings)
B. %s based off 110kg 1rm
C. 2 rounds each set @ 95 lbs (no bumpers)
Oh wow, strict Bar MU are way harder (in my opinion)! Nice work
glute warm up done.
A. done
B. 150,160,170,160,170,180,150
C. done at #115; 2, 1 +15, 1+ 10
Returned to finished up
Mob:
– 5 min on assault bike (again)
– shoulder pass throughs
A: done. (1 strict l-sit mu on low rings)
B: see below
C: 1+5; 1+6; 1+3: @115 and 8 hspu. (Snatch and hspu are definitely things I need to work on!)
Dynamic Mobility & Activation = Done!
A. Done
B. 255 x 4 / 275 x 3 / 295 x 2 / 315 x 2 / 255 x 6 (legs were toast)
C. (1) 2 rds + 5 (2) 1 rd + 10 (3) 1 rd + 8
[I suck at HSPU] ?
* Extra Session
8 Min AMRAP
10 KB Snatches (LH)
10 OH Lunges (LH)
10 KB Snatches (RH)
10 OH Lunges (RH)
10 KB Swings
** 53# KB **
= 3 rounds + 42 reps
We will be doing lots of overhead pressing and sHSPU the second part of this cycle!
Today I was able to work in some of the ring drills as part of my warm up. DMA, plus COS and lots of smashing with a ball, then: snap pulls, snap pull with small back swing, pop swing, cast swing and case swing + pop swing. Then I had: A. Back squat EMOM start at 135 and add 5-10# each round. 4 rounds of: B1. Romanian DL x 12 B2. :45 pull up hang B3. :30 front rack kb wall sit C. 21.15.19 assault bike burpees A. 135/145/155/165/175/185/190/195/200/205. No issues. Felt good. 🙂 B1. RDLs @ 155. I did… Read more »
A. Done
B. 260,280,400,280,300,320,260
C. Did boxes workout
800 m with 30# med ball
21 -30 #med balls
18_ pullups
15 burpees
12 front rack lung at135
For 3 rounds
800m run with 30# med ball
26:30
First time poster:
Glute activation was fun
A) done
Option 2: As I don’t have MU yet..
B) done: went 5% lighter on all reps as I have FS programmed for my Olympic lifting tomorrow
C) done: went lighter on pwr snatches to accommodate Oly lifting Saturday.
Yay, awesome to see you on here!!
Jen’s a great friend of mine back in our soccer playing days!
Is this THE JENNIFER BANNING? :). I love this! 🙂
Yes, this is.. you must be THE CHERYL BROST! Can’t wait to watch you crush it in Madison!!
A) complete, did kipping MU to catch then ring dips, x2 MU with 3 sets of swings
Did WOD with class: for time
40 back squat @135
60 bar facing burpees
80 box jump overs
13:37
B) 175; 185; 195; 185; 195; 210; 175
Rowing done: 15:50/15:42
M&A Done
A. Done
B. 85% @ 190#
C. 51,45, 44 scaled to 115#
Glute act /warmup. done- love this! it helps soo much) A1) done 2) I did option 1 and 2 (I looked at it wrong) 🙂 I continued with option two, for three sets I was only able to do 2 strict single muscle up and failed the rest of the time. 3). done 4) done 5). only did three sets, my left shoulder was cranky I think the weather played a big part. 6). 3 sets -done B). 168,180,192,180,195,1205,170 C). scaled after only two rps from 95 lbs to 90 lbs 🙁 . I have terrible form in the snatch..… Read more »
Love the glute activation!! And yes, please video and send to me!
Did 5/31 programming today:
Mobility done
A) foot work done. Behind the back jerk the 235.
No rack available for jerk recoveries today
B) Deadlift at 315lbs. Touch and go unbroken
C) Every round between 1:17 and 1:25
D) no time today
Mobility done
A. Done
B. 180/190/205/190/205/215/180
C. RX: 2+1; 1+13; 1+5 – SHSPU was the workout for me. Just had to grind them out 2 at a time when they went in the second set. They have come a long way though, so happy with how it went.
Row session later
Good work Joe!
Activation and mobility completed.
A. MU drills completed RX, including 2-3 strict MU per set. Shoulder tight and sore, but got through it slowly.
B. 110,120,130,120,130,135,110kg
C. 3 rounds (90 reps); 2 rounds + 9 HSPU (74 reps); 2 rounds + 2 power snatch (62 reps). Initially disappointed with Snatch. It felt horribly weak Overhead. Shoulder tight and sore, but grunted through. Normally I would Muscle snatch TNG, but these had to single power snatch. Hence the low scores. However, happy that I can snatch and go OH after 2-3 weeks.
D. 4km rows: 15:05 and 15:24.
You should be super pumped you are able to snatch!! Awesome Rob – now lets see how it feels tomorrow and avoid any overhead just to give it some time to rest.
Short session, only had 45 min this morning.
– glute activation and air bike
B: 170, 180, 195, 180, 195, 210, 170
Will be back later for A & C.
A) MU drills done. Frustrating. I had Muscle ups and lost them when I took time off last year to train for a marathon. Very, very frustrating.
B) 125lbs, 135, 145, 135, 155 (accident. Should have been 145 ?), 155, 125
C) 1+35, 1+15, 1+15 @ 85lbs and strict HSPU to 1 abmat and 10lbs plate
Can you video you doing the drills next time and either upload them or send them to me? Thanks!
I sure will. I have videos of my attempts on the killing muscle up if you want to see those
*Kipping.
Although killing works too
A. MU drills/reps done
B. 210/225/240/225/240/255/210
C. 2+5/2+1/1+23
A. Mostly
B. 205/220/235/220/235/250/205
C. RX 2/ 2+1/ 1+22
rest 10 min then (Don’t have time for 2 a days):
Row: 1700m in 8 minutes, 6/10 RPE. Don’t know my 5k PR pace. Ran out of time.
How long is this supposed to take. Took me 2 hours and I went straight through. Granted, I had to look up a bunch of stuff I didn’t understand in the technique section. If it’s like this every day, I’ll run out of time for most days.
When you get more familiar with the drills, it will take less time. But the row is intended to do later and only if you have time so the sessions should be taking about 90 minutes.