Dynamic Mobility & Activation
Banded Scarecrow x 2 minutes
and then …
Racked KB Lat Stretch x 60 seconds
and then …
Three sets of:
Light KB Single Arm Strict Press x 5 reps each arm
Light KB Single Arm Push Press x 5 reps per arm
Light KB Goblet Squats x 10 reps
Light KB Single Arm Thruster x 5 reps per arm
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Pop Swing
x 3-4 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)
followed by . . .
Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box
x 4-6 reps
followed by . . .
Three sets of:
Strict False Grip Ring Pull Ups x 5-6 reps
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Every 2 minutes, for 12 minutes, complete:
Mid-Thigh Snatch + Overhead Squat
Set 1-2: 65%
Set 3-4: 70%
Set 5-6: 75%
and then …
Every 90 seconds, for 6 minutes, complete:
Snatch Pull x 1.1
C.
As many rounds and reps as possible in 10 minutes:
20 Box Jumps
15 Power Cleans
10 Handstand Push-Ups
35-54: 135/95 lbs
55+: 95/65 lbs; 95/65 lbs Push-Press
D.
Three sets of:
Reverse Snow Angles x 15 reps
Rest 60 seconds
Hollow Rocks x 20.20.20
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
A.
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 8 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes
B.
Three sets of:
Weighted Hip Extensions x 6-8Â reps @ 3112
Rest 90 seconds
Iso Hold on top of Rings x 20 seconds
Rest 90 seconds
Banded Hip Bridges x 30 reps (fast)
Rest 90 seconds
Performed open 17.3 today as was traveling Friday through to Sunday, then did B & D plus the back squats but my legs were done. Opted out of C felt I didn’t have it in me.
A. mU drills done
B. Did front squat from yesterday–up to 135, seemed heavy today
C.2+35. Box jump and step down, stations were a bit far apart. Hspu not great, did another 10 at end in different spot and they were fine. Maybe I was too crowded originally. Singles on cleans
A. Done
B1. 95,115×2,135×3
B2. 185×3
C. 3rds + 29
D1. With red crossover symmetry bands
D2. Done
Back later to finish.
M&A: done Then I had: 5 rounds of: A1. seated DB strict press x12 each arm A2. :40 pull up hold A3. :60 weighted Chinese plank, face up, 25# A4. :60 weighted Chinese plank, face down, 25# 2 rounds of: B. 21-15-9 bike, row and ski cals rest 3 minutes between A1. worked with 30# DB. My left side is the weakness! But getting better. A2. Done A3. Done A4. Done B. Worked in 14# weighted vest for the first time. There was a lot of learning as I did this work! Time first round: 13:57. Time second round: would… Read more »
Nice job Miki and you get to incorporate some muscle-ups into your training today!
Thanks – and YES!
Dynamic M & A Done
A Done
B 85-90-95
C 2 Rounds + 23 Reps
D Done
Felt pretty good, pretty sore from yesterday though, took some extra foam rolling to get going. Ready for 17.4 😉
Dynamic M&A – Done
a. Done
b. Went with 145# as PR instead of 155# from 17.3 to get my confidence up. i felt really good
about snatching today, loads were – 95#,100#, & 110#
snatch pulls at near PR 135#, 140#, 145#, & 150#
c. 2 Rounds + 20BJ, 15 PC,8 hspus.
d. Done
Nice work Manny!
Dynamic Activation & Mobility = Done
A.1 RMU Reverse PU = Done
A.2 Pop Swings = Done
A.3 RMU Transition = Done
A.4 Strict RMU = Done
A.5 Prone Upper Back Muscle Recruitment = Done
B.1 155 / 155 / 165 / 165 / 175 / 175
B.2 225 all sets
C. Metcon = 2 Rounds + 31 Reps RX
(I suck at HSPU…need to work this skill!)
D. Done
Optional Session:
A. Backsquat = 235 / 255 / 275 / 295 / 315
went a little out of order today
Mobility done
B1. Did yesterday’s clean work – 5 sets up to 175# – stopped there, felt like knee was starting to feel it.
B2. Snatch pulls at 175#
C. Subbed 70 DUs for 20 BXJ – 4+71 reps
Extra conditioning: 40-30-20-10 cals assault bike with approx 1:1 rest: 3:03, 2:01, 1:10, 0:33
D. Done
2B. Done
A. Done
A. nope
B. did yesterdays clean work- up to 245- 1miss
C. subbed 70 DUs for 20 BJs 3 + 83
D. rushed for time skipped the 50 cal s and did 40/30/20/10 cals AB w 1:1 rest 2:23/1:41/:57/:25
am session
A. Back Squat 140(10) – 150(8) – 160(8) – 175(6) – 185(6)
Worked on Snatch drills from H. Hang, Mid Thigh and Mid shin.
afternoon
Mobility & Activation – done
A. done
B. subbed mid-thigh clean and front squat @ 65, 70 & 75% 120 – 130 -140
clean pulls – done
C. 3 Rounds + 24
D. done
Did both sessions in one
Mob done
A. MU drills done
B. 130/140/150 pulls at 185
Then Squated
240/260/280/300/320
Then
C. 3 + 11
D. Done
Op Sess B. Done.
A. Done
B. 100/105/116 – pulls at 175#
C. 4 rounds + 7 box jumps.
D. Done
Optionals:
A. 170/182/196/210/224
B. Done.
Great job Kathleen – you were moving in Part C!
A. MU drills and a few singles
B. Front squats from yesterday 175/205/215/215
C. Clean Pull+Clean from yesterday up to 205
D. Today’s metcon 3+23
Elevation almost got the best of me today. Shoulder and wrist also bothering me today but I did get 4 strict MUs!
Did Invictus Gymnastics Level 2 MU session instead of this MU work
B: Snatches felt heavy and bothered my left wrist a bit. 125; 145; 155
Snatch Pulls@205
Then
Back Squats 10@205; 8@225; 8@225; 6@255; 6@275
The metcon
C: 3rds+26- Box Jumps felt strong. Oxygen level did not!
D: Done
Rest the shoulder and wrist if it’s bothering you! There are muscle ups programmed for tomorrow so you may want to sub them out for something different.
Will do. Not sure whats going on with my wrist but bothersome with snatch and OHS. No access to rings tomorrow so it’s probably a good thing.
A. done
B. 2x70kg, 2x 75kg, 2x80kg + snatch pull @90kg
C. AMRAP 3 rounds +25
D. done
2A. x10@120kg, x8@130kg, x8@135kg, x6@145kg, x5@152.5kg
2B. Done
Extra rowing intervals 6x250m @1:30/500m
Lots of shoulder work and lateral activation
AMRAP: 3+30 was very deliberate, had a few missed reps on box jumps, video showed I was too far away from box on the rebound, it happened 2xs after 1st rep in new set…??? Also played with TNG and singles for pacing rep quality.
30min assault bike at 50 rpm
20min ring muscle up practice, pretty ugly, definitely protective of shoulder and it shows. I did not want to over do it 1st day back working with the rings.
So there are some muscle-ups in tomorrows workout. Cut them in half and only do that amount for training. Definitely don’t want to over do it!
Ok, definitely wicked rusty and the only reason why I tried today was cuz I knew that would be enough rest for Friday if they show up this week. In the meantime I really need to figure out a better plan for them as we approach the qualifier. Maybe add in extra work over the next 5 weeks. I don’t want to over do it, I definitely had to ice it after today
Pretty much same here Pete. Strict MUs didn’t bother it but the kipping ones did. Hoping they won’t come out until the qualifier! Now HS walks on the other hand I would love to see ?
TRUST THE PROCESS. Focus on 17.4 this upcoming weekend, then 17.5 next weekend, then we will tackle the Qualifiers.
I hear you loud and clear!!!
Mobility done
A. Done
B. Did 17.3 yesterday, so I did yesterday’s clean work instead. Worked up to 230#.
C. 2+33. HSPU still hold me back, but they are getting better.
D. Done
What does “1.1”, and “20.20.20”, mean?
Hey Fredrik! The period represents an 8-10 second rest. So, you would do 1 snatch pull, rest 8-10 seconds, then complete 1 snatch pull.
Then it is 20 seconds of hollow rocks, rest 10 seconds, etc.
Hope that helps!
Mob Done
A. Done
B. Skipped due to doing 17.3 2X yesterday
C. 3 +6
D. Done
Mob done
A. Done
B1. up to 139
B2. 139×1, 185×3
C. 2+30 Rx
D. done
Session 2 in a bit