Workout of the Day
Mobility and Activation
Three sets of:
Y’s, T’s, W’s x 6 reps every position
Rack Assisted Pec Stretch
x 45 seconds
Crossover Symmetry 90/90 Drill x 6 reps
A.
Three sets, not for time, of:
Box transition work with rings x 3-4 reps
Legless Rope Climb x 1 ascent
Unilateral Hip Bridges x 10 reps @ 3011
B.
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat
Build over the course of the 5 sets.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
D.
40-44
For Time:
15 Muscle Ups
1 squat clean (205/135 lb.)
1 squat clean (225/145 lb.)
1 squat clean (245/155 lb.)
1 squat clean (255/165 lb.)
1 squat clean (265/175 lb.)
45-49
For Time:
12 Muscle Ups
1 squat clean (185/125 lb.)
1 squat clean (205/135 lb.)
1 squat clean (225/145 lb.)
1 squat clean (235/155 lb.)
1 squat clean (245/165 lb.)
50-54
For Time:
10 Muscle Ups
1 squat clean (165/115 lb.)
1 squat clean (185/125 lb.)
1 squat clean (205/135 lb.)
1 squat clean (215/145 lb.)
1 squat clean (225/155 lb.)
55+
For Time:
8 Muscle Ups
1 squat clean (135/95 lb.)
1 squat clean (155/105 lb.)
1 squat clean (165/115 lb.)
1 squat clean (175/125 lb.)
1 squat clean (185/135 lb.)
B. Built up to 60kgs
C. Used 135kg. Did last 4 @ 127.5kg
D. Finished Muscle ups in ~2min. Had set up 70, 80, 90, 95, and
100kgs. I got stuck at 95kgs and quit at 6mins after 5 times.
mob done, no crossover symmetry
A. no rope, did the rest
B. 95, 105, 115, 120, 125#
C. 215, 245, 275, 295#x5x1
D. no wod, no rings at home, did 1:00on 1:00rest x5 30 russian swings @ 53#
C. 245,280,315,…..320,325,325,325,330
A) done
B) 35/40/45/50/55/60
C) 88/ 101/114/124×5
D) 15Mu then hit 90/100/fail 110 (6:30)…..
Plenty of improvement ahead…
Andrew/ 40/Australia
A. First Legless/L-Sit for me too! They were fun.
B. Snatch Balance/OHS to 115
C. BS: 190 – 220 – 240 – 260 – 265……..
D. Worked on MU progressions, box transition, hollow body swing, jump MU
Squat Clean: Worked on shrug speed under the bar 135-155-165-175
A. Done. First legless rope climbs…tripped me out not having a wrap! Felt like a pinada on the rope
B. 135/145/155/155/165/175
C. 225/265/305/315 FELT GREAT.
D. Ran out of time. Have to make it up.
Mobility done.
A. Done – practiced muscle ups without using a false grip in place of transition work; I’m always using a false grip with muscle ups.
B. Started but my shoulder didn’t like the snatch grip OH position today, so I quit.
C. Done
D. (50-54) 5:27 135/155/175/185/195
Mob and Act done
A. done
B. light, with barbell only
C. 145, 175, 190, 5 sets at 195 (squats feeling so much better!!)
D. about 10 minutes (timer was turned off). 12 MU took a LONG time. All squat cleans (which are more difficult for me but I forced myself to do them) 115, 120, 125, 135, 145
I confess to doing a group wod yesterday while visiting another gym. Feeling pretty beat today but it is my own fault.
Mobility done
A) done – subbed towel pull ups
B) 15, 25,35,45,55
C) 80, 90,100,110
D) 4:01 subbed 12 pull ups and 12 dips for muscle ups. Used one bar at 65,75,85,95,105 – heaviest clean I’ve even attempted in 6 mos
Left tricep much better today, must of over worked on Tuesday WOD.
A-Done
B/C-only had time to get in BS before class.
335/345/345/345/345
D-No room to set up bars so practice MU’s, 4 quick rounds of 4
Did class Wod
Practice HSW
Nancy with Thrusters 16:40
Finish with 50 ring rows and 50 hand release a pull-ups
A. Done
B. 95-105-110-110-110 wasn’t feeling it today
C. 200-225-255 / 270 x 5 for EMOM
D. 2:41 w/Jumping MU 135-145-155-165-175 haven’t squat cleaned more than 165 before this.
A first legless rope climbs
B up to 135
C 205 235 275 280
D 730. Failed at 225 did band assisted mu
M&A done.
A. Done (no access to rope today so subbed towel pull-ups)
B. 65/75/85/95/95
C. 185/215/225/245/245/250/250/250
D. 9:08 (MU’s w/band assist). 135-155-165-175-185f-185 (power clean). Also had to change weights, but it gave me a welcomed rest.
I had to change my weights too and much needed breathing time!!!
A) Done
B) 53, 63, 73, 78, 83
C) 115, 135, 155, 165, 165, 165, 165, 165
D) 11:52 12 MU’s (training rings w/red band) 93, 103, 113, 123, 133 (miss) *my first attempt ever at 133#…glad I gave it a go even though I missed it. This was also using 1 bar and changing/adding weight.
A. Done
B. worked up to 175. Should have gone heavier from start to finish.
C.185,215,235, 10 mins 245, 250,250, 255,260
D. Tried age 50-54 10 MU 5,3,2 followed by 165,185,205, then failed on the rest of the attempts.
One of my goals: To do the RX weights for my age by either getting stronger or aging into the weights that I can do. Very discouraging day.
A. done
B. 75/85/100/115/130
C. 170/195/220 then 5 @ 230
D. 3:49, jumping mu, then 115/135/145/155/165
A. Done – worked on leg less climbs by lying on floor and pulling to standing
B. 55/65 (4) then 5 sets X 3 snatch pulls @ 90#
D. Working on jumping MU starting with rings overhead w/90* bend in arm X 10
From Tue: 4 sets ring rows X8, GHD hip ext x8
My friend and older training partner, Cheryl Brost, came to visit today :). So I did her Invictus Masters Games programming except that I still wanted to get our squats in…
A. Our back squat programming: 145#, 160, 185, 190 x 1 x 5
B. Games programming: Every 90 seconds for 15 minutes (10 sets): 1 clean and jerk: 115#, 125, 135, 135, 140, 140, 145, 145, 150, 150
C. Games programming: For time: Row 1000, 35 HSPU rest 2 mintues then 5 min AMRAP 10 ring dips, 30 DUs: 6:55 / then 2 rounds plus 10 dips.
Mobility completed
A) Completed
B) 85/95/105/115/125
C) 185/215/230 then 245(5)
D) 4:45 Completed the clean ladder from 135-175. 1RM is 185. MU 9/2/2/2
A. Worked ring dips instead of box transitions…part of gymnastic program I’m doing
B. 85/105/120/135/155 pr
congrats on your pr!
Thank you!!
155 is so legit!
Thanks! It was shaky but I got it…whew!