Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener x 2 minutes
Followed by …
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Pop Swing x 4-5 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)
and then . . .
Every minute, on the minute, for 8 minutes:
Muscle-Ups x 1-2 reps
55+: Muscle-Up x 1 rep/Ring Dips x 2 reps
B.
Every 90 seconds, for 12 minutes, complete:
Power Jerk x 2 reps
C.
Every 5 minutes, for 15 minutes, complete:
Run 400 Meters
Strict Handstand Push-Up x 10 reps
Thrusters x 10 reps
35-49: 95/65 lbs
50-54: 95/65 lbs; 2″ riser
55-59: 65/45 lbs; 2″ riser
60+: 65/45 lbs; 4″ riser
DMA Done
A. 2 MUs a min
B. Built to 77.5kg
C. All sets UB, avg 3:00 per set
Nice work Ben
DMA done.
A. 10 BMUs
B. Skipped.
C. I did 4 sets, but scaled to 75# thrusters and 5 HSPUs.
Dynamic Mobility & Activation = Done
A. Done
B. Power Jerks = 165 / 175 / 185 / 195 / 215 / 225 / 235 / 245
C. Subbed for Every 5 mins x 15 Mins:
– 400m Row
– 50 DU’s
– 10 DB Thrusters (50#)
= R1) 3:10 / R2) 3:50 / R3) 3:40
* May God help us all if Castro busts out the DB Thrusters in 17.5. They suck really BAD!
Mobility done
A. Done; 2 mu per minute
B. 135-145-155-165-175-185-195(1)-195#(1)
C. 2:21, 2:17, 2:13 (runs got faster-1:31, 1:30, 1:25, 10 strict UB)
DMA: did banded scarecrow, perfect stretch, Crossover Symmetry (which I do every day I train), banded calf stretches, and warming up the bottom of a squat. Then I had: A. 6 sets, every 4 mins. 3 front squats 5 seated box jumps B. Dead lift: 3.3.3 @80% C. 1K Row 40 db snatches @ 30# 750 row 30 db snatches @ 35# 500 row 20 db snatches @ 40# 250 row 10 db snatches @ 50# (no 45s) A. Worked at 145. These were tough but good. For seated box jumps, I started at 24″ and built up to 30″.… Read more »
Mobility
B. Power Jerks – up to 145
A. Speed swings and Pop swings only
C. subbed 400m row for 400m run – 2:44 – 2:46 – 2:43
Mob Done
A. MU 2 x 8 EMOM, Nicole I’ll post some of my MU’s for some feedback.
B. Up to 215
C. 2:10 per rnd UB on HS & Thrusters
All movements felt good.
They looked really good! I tagged Travis in it so he can have a look 🙂
A) First time kipping my ring muscle-ups since April last year! Been all strict (dislocated shoulder in April 2016) These felt really great, I love the videos, I’ve even changed my technique!
B) Worked up to 185#
C) Pretty consistent with 1:45ish rest each round. Singles for each strict HSPU.
Thanks for the great programming…again, loving the videos!!!
Great job Kathleen – that is awesome to hear!!!
A. Done UB (think I am guilty of the ring row technique discussed in the pop swing instructional)
B. Strict Press worked up to 67.5kg (Resting knee)
C. P1ssing rain here so I rowed
Rnd 1 2:15
Rnd 2 2:20
Rnd 3 2:19
Most CF’s are! The drills that you will practice on here will help you nail that pop swing for your MU!
A. Completed x2 MU EMOM x8 good quality
B. Push Jerk x2 up to 115kg (254lbs)
C. Subbed 20Kcal Assault bike for running (too cold):
Round 1: 1:48 (bike 50 secs)
Round 2: 1:29 (bike 45 secs)
Round 3: 1:26 (bike 45 secs)
Too much rest – should have run or done more Kcals on bike.
Mobility done
A. Done (4×1 and 4×2)
B. Up to 205#
C. Done – like Dean, I did 2 rounds with the 50# DB just in case. They were definitely awkward at first – had to concentrate on sitting back and not rock up on my toes. A large set of those would hurt…
It’s official….I’m sick. That explains yesterday & maybe Mon.
A. Done
MU’s: 8×2 the pop swing drill is a huge help
B. up to 190
C. Practiced SHPU & Thrusters (no cardio, trying to rest up)
SHSPU: W/ab mat: 5/5, 4/6, mostly singles (shoulders fried)
Thrusters: 5/3, 6/4, 7/3: Changed hand grip- much better
Oh no!! I hope you get better soon Ian!
Hope you feel all right to complete 17.5 Good luck
DMA Done
A. Did 1 MU per minute, felt good as I remembered how to do them…:)
B. Built up to 175#
C. 2:35, 2:32, 2:55 last round my back started hurting. probably from doing 17.4 2x. Anyhow this made me break up the thrusters.
Yay – great job on the muscle ups!! Get in an epsom salt bath for that back!
A. did 1ring mu emomx8min felt good.
b. is power jerk and push jerk the same thing?
165×2,185×2,205×2,225×2,230×2,235×2,240×2. used blocks and reset after each once I got to the 225. just tried to remember Nichole telling me knees out not fwd, and Pete’s video on elbows more in front rack. Thanks for the curing guys and good luck on this last wod of the open!!!
yes power jerk and push jerk are the same.
thanks
A : done – did muscle up drills
B : jerk : up to 70 kg
C : done – and did kipping hspu ( time each round – 3:15-3:30
Mobility completed
A1)Completed
A2)Completed x4
A3)Completed x2
B)95#/105/115/125/135/145/155/165
C)2:52/3:07/3:19/4:37 I performed the first and third round with a barbell and the second and fourth round with 50# DB as practice just in case 17.5 had DB thrusters. Awful. Please no DB thrusters in 17.5. I would rather have man makers.
I have not done it yet i don’t think I will get 10 HSPU in the 5 min I am gonna see how close I come in Rd 1. Is it better to 3 rds with maybe 1 min break in between or adjust for the 5 min.
Cut the hspu down Doug! I would like to see you do all the rounds but cut the shspu to 3-5 per round
Mobility: done
A: 4 rounds of L-sit muscle on low rings, 4 of 2 strict ring dips
B: 135, 145, 155, 160, 165, 170, 175, 180
C: will do later.
Doubt I can do 10 strict hspu in time domain. What should I sub? Less reps? DB press? Kipping hspu? Pike-push-ups? What’s best?
So sorry I am just seeing this Tom! So I would like you to do 3-5 reps of sHSPU instead of 10. OR you can do seated DB press x 10 reps (the last 2 reps need to be a grind).
Thanks Nichole! No problem with not seeing it until now. I’m at work, so would be able to act on it anyway. I’ll try less reps.
Mob done
A. Scaled to 2 pull ups & 2 dips
B. 40/45/50/55/60/65/70/75kgPR
C. Not done.
Congrats on the PR Rowdy!!!
Thx Nichole
A. Subbed 2x pull up/2x ring dips
B. Only worked up to 165. Back was tender
C. Subbed 30 sec handstand old. Each round was 3.5 minutes each.