Dynamic Mobility and Activation
Three sets of:
Psoas Pulse x 60 seconds per side
Spend 60 seconds in a butterfly stretchÂ
and then . . .
One set of:
Box Squat with Kettlebells x 30 reps (semi light, just working on activation and stabilization)
A.
Front Squat:
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – 5 reps @ 80%
Set 4 – 5 reps @ 80%
Rest 2 minutes
B.
40-54:
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
55+:
For time:
65/45 lb Thrusters x 20 reps
4 Muscle-Ups
Thrusters x 15 reps
3 Muscle-Ups
Thrusters x 10 reps
2 Muscle-Ups
Thrusters x 5 reps
1 Muscle-Ups*
*Can substitute Jumping Muscle-Ups
C.
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 2112
Rest 60 seconds
Single Arm DB Row x 6-8 reps @ 2111
Rest 60 seconds
Mobility done.
A. 195, 215, 235, 235
B. 5:10 Got all thrusters unbroken… jumpin MU.
C. Done
Mob and box squats done
A. 165/185/200(singles)/215 x 3(singles) 205 x 2- been a while felt heavy today
B 4:15 sub jumping bar MU and used 65#
DMA done.
A. 115/135/145/145
B. 10:00 75 lbs & JMU. A little too casual. Mad now.
C. Done GHD 35lbs, DB row 50 lbs.
A. 185×5, 205×5, 225×2, 225×2
B. 55+ @ 6:16
C. GHD 25lb plate, 40lb arm row 3 sets completed
Great work Edward – your MU have improved!
Mobility done
Box squats done with 26# kettlebells
A Front squats kept these light and did them to a box
135 155 185 135 with no box
Then the dreaded part B
B 9:47 RX. I will take this is a win since I did not have to scale any of the muscle ups
C. 10 reps on GHD
Used 50# for single arm row
Cheers
Major win!
Always try and find that win in each training session
Mobilty done. Box squats done with 15# bar and 18# kbs.
A. Front squat 118/135/145/145
B. Done. Not for time. Mus are still singles got 11 of the 14. Was happy to get these done as earlier this week I could not lock into one.
C ghd done with 25# plate. No go on rows. Did ghd sit ups instead. Finished with dip practice.
Mobility done and box squats with earthquake bar and kettle bells.
A. 145-165-175-175#
B. 5:21. I was a bit apprehensive about trying muscle ups today, last time I did them in a WOD was over 7 weeks ago…got through them and the pain wasn’t too bad in the shoulder after the first couple.
C. Done-25# on GHD, 40# on DB row
Did box squats
A. 195/235/245
B. I did 2x ring dips instead of muscle ups to let my lat heal some more 10//8/6/4 3:46
Box squats done
A. 115/125/135/135
B. All thrusters unbroken- did jumping muscle ups to save my shoulders. I knew if I hit the ring MU hard today I would be sore for Friday. 4:26 Thrusters felt good.
C. Done- 25# on GHD hip extensions and 40# db on bent over rows.
Good day!
Off to Hot Bikram Yoga.
Mob and warm-up done
A. 210, 245, 265, 265, all x5
B. 4:24 @ 95. Unbroken but slow.
C. Done @ 25 ghd and 50 row
D. Invictus comp wod: 11:57 ugh!
A. I did squats yesterday in the hotel gym so I did the snatch work from yesterday instead… 105/110/115/120/120/125/130/135/125/125#
B. 8:08 Rx
C. Done
Mobility: Complete
A. Still dealing with my lower back issues. Started at 215#, then 230# (70%), one set at 250# (80%), tried for another set but my back sent a pretty clear message to stop. I listened for once.
B. 4:19 (I liked this one)
C. Complete – 25#, 100# Rows.
Smoking fast on B! What is going on with the low back?
Thanks Nichole! Reoccurring injury to the SI area on the left side. Flared up 3 weeks before the Open and thought I was passed it, but 16.4 aggravated it again. I have to watch it under heavy load.
Really liked the activation box squats !!! More please for my hips…
A. 195, 225, 245, 245
B. 5:59
C. Done
Great work today Matt. Yep, those bad boys will be in more, they are great to prep for squatting!
Mobility – done
A. Front Squat – 95/130/150/160/160
B. Thrusters & MU’s – 8:37 – missed a couple MU’s coming off the first set of Thrusters.
C. Hip Extensions and DB rows – 10 & 6 (30#) for all three sets.
A. 120, 140, 150, 150×2
B. Shared rings – no time but got though all MU. Really worked on grip and not locking on so tight I can’t turn over.
C. Done (no weight on hip extensions)
A. To 245
B. 6:33
C. Done with 35/70 lb Dumbbells
Nice work Curt!
Thanks. Bring on the thrusters!! 🙂
ROMWOD
Box squats with 15 plates today
Front squats went on the lighter side today-
110/115/125/130
B. Did Ring push ups- I strict dip and jumping is still a challenge for me-
5:55
D-no weight today
#20 on the Rows.
Felt better today than yesterday not so tired.
Looking forward to rest day tomorrow
A. 160/185/195/195 only 3 at each 195…felt so heavy
B. 13:39…yep that’s slow but did every mu! Unfortunately the last 4 I couldn’t get complete lock out at the top of dip..but still happy to get thru
C. Done
That is awesome Karen!!
Thank you!
The box squats were interesting. First few were pretty easy then all of a sudden I was trying to keep balance!! Good one!!
A. 105/120/130/135. Haven’t tested my 1rep max lately, 135 felt light.
B. Tried to go unbroken with all of the thrusters, had to break up the 10’s by the time I got there. Bummed I can’t to MU (ring or bar) had to do jumping. 5:16
C. I just love the accessory work 🙂 One thing I miss about bodybuilding that I haven’t been doing since crossfit.
ROMWOD
Morning Row 282 calories 17:40
CHRIOPRACTOR
CRYOTHERAPY
FOOD…more FOOD
Afternoon
A. 205/230/250 this was wicked heavy today
B. 7:19 that 1st round was rough, I was not mentally prepared for that..lol
C. Done