Dynamic Mobility and Activation
Three sets of:
Psoas Pulse x 60 seconds per side
Spend 60 seconds in a butterfly stretchÂ
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps*
Wall Ball Shots x 15 reps (work on smooth, efficient and precise shots)
40-54:
20 lbs to 10′ target; 14 lbs to a 9′ target
55+:
20 lbs to a 9′ target; 10 lbs to a 9′ target
*If you don’t have bar muscle-ups, then perform 5 jump from squat to bar
B.
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes
C.
Take 15-20 minutes to build to today’s 2-RM Clean
The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Then. . .
Three sets of:
Clean x 1 rep @ 100% of today’s 2-RM
Rest as needed
D.
Four sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 3111
Rest 60 seconds
Bent Over Barbell Rows x 6-8 reps per arm
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3111
Rest 60 seconds
A. 3 Sets – BMU x 5, 15 WB
B. 245 x 10, 275 x 8, 285 x 8, 305 x 6, 330 x 6
C. Worked up to 255#
D. Done
A) Did Jumping BMu’s with WB
B) 110-120-130-140-150(4)
C) 83-103-113-123(f) **My legs are definitely fatigued I thought best to skip the 3 cleans
D) GHD #10; Bent over BB Rows @ 55#; Strict sT2B x 6 all sets
M/A done
A. Done
B. 140, 150, 160, 170, 1170
C. skipped. My knee is a little swollen.
D. done minus ttb
How did it get swollen?
It’s my left knee which I’ve had ACL reconstruction on. After 16.1 it was swollen and then again after 16.2. I’m headed to PT today for some ice and stim. Should be fine by tomorrow 🙂 Thanks!!
Keep me updated!
Long ROMWOD and then stim and ice from my PT today and I feel great. Will do the same on Saturday.
5 BMU 15 WB x 3 done
Back Squat 195×10, 215×8, 230×6, 250×6, 265×5 last set was tough!
Cleans 135×2, 155×2, 185×2, 205F, 205×1
Did not complete remainder, ran out of time today.
Today is the first time I’m back working out. Had a really rough start to this years Open. Got a nasty bout with the Flu. Did 16.1 with a fever, headache, nausea. And 16.2 coughing and unable to breathe. So basically logged in some scores to stay alive. I’m hopeful to finish this years Open with the last three workouts and finish stronger than I started!
DMA done.
A. Skipped. Time limited and also did 55 (10,9,8,7…) ring dips yesterday.
B. 115/125/135/135/155. Legs heavy from FS yesterday.
C. 95/115/125/135/140 squat cleans. Technique began deteriorating so stopped there.
D. 4 sets done.
A. 3 BMU + WB with 16# (no 14# here in MX)
B. 110, 120, 130, 140, 150 (3rd day squatting – these were so heavy and knee was flaring up.)
C. 125# – These were more like Muscle Cleans today so I stopped there.
D. 4 sets done
What is going on with the knee? Why 3 days of squatting?
16.2 (squat cleans), front squats Tuesday and back squats Wednesday. Knee is just fatigued/weak. Rest, stretching and deep blue will fix it all! 🙂
Oh no – since you did 16.2 I would have had you take off from squatting on one of the other days!
A. 4 BMU / 15# ball to 9′
B. 135/150/160/170/180#
C. Double to 160# then singles at 160#
D. 3 rounds done
A. All 3 sets in a row/ unbroken 5 & 15, kind of like a mini WOD, BMU felt great
B. 215, 235, 255, 285, 295
C. 230
D. Done
Nice work Matt!
Mob Done
A. Both felt good.3 sets UB of 5 BMU and 15 WB
B. 230×10, 250×8, 270×6, 290×6, 305×6
C1 20 min 135/155/185/215/225/235/245/255 (Picked two focus points. Shoulders over bar as long as possible and a quick re-grip after first clean.)
C2. 255
D. GHDHE 12 reps with 35#, Barbell rows at 165,
ST2Bx8
Sore is the word of the day! shoulders and legs were both sore today. Crossover symmetry, and PT exercises. A. BMU sets of 5 but on the last set I tore my hand. Boo hoo! WB were good except for one hit a wood beam and came back and hit me square in the nose. I was seeing stars for a while. I recovered though.. B. Squats completed. Those were rough today- 125/ 135/ 145/ 155/165 C. skipped shoulders needed a rest D. Done with 30lb DB and 35# plate- no TTB skipped those sore hands Then I went to… Read more »
I think muscle ups yesterday and 16.2 on Monday caught up with me. I was one sore dude throughout this session
M&A done
A. BMU@5/4/3- all were done as singles, couldn’t string any together, wall balls done
B. 10@215,8@230,6@245,6@265,5@280-these were awful
C. 135/155/175/195, then 195×3
D. Good mornings with just the bar, one arm db rows@60,strict t2b x6
ROMWOD-Mobility done
A. Jumping Bar MU-Wall balls-smooth and UB
B. 120/130/140/150/160
C. 135- #5 PR
#140 for clean X1
DU practice
Skipped D
Really tired today and sore today-Looking forward to rest day tomorrow
Mobility done
A. BMU’s – did 3 jumping from squat and 20# to 9′
B. 120/130/140/150/160
C. 2Rep Cleans 95/115/125/135/145/155 Mixed it up. Some from hang, some from floor and some one of each. Felt really good but decided to shut it down here. 1 Rep Cleans 160/160/160
D. GHD’s with 15# plate Rows using 30# db and ST2B 6 reps.
Mob done
A. 3 sets of 4x BMU/15 wall ball with the 30 wally
B. 230×10, 250×8, 270×6, 290×6, 310×6
C. 275×2 then 275x1x1x1 Really happy with this. Mechanics felt great!
D. Did GHD and strict TTB
Mob done plus Xiapoeng mobility
A. Done. 5 bar mu and 14# to 10′.
B. 160/170/185/200/212#
C1. 135/155/175/185 miss 2nd/185# 2RM
C2. 185#
D. Done. 25# plate, 40# DB.
A. 5 bar MUs and 15 WBS x3
back is tight so……….
B. Did a 10 min EMOM of 12 WB and 10 box jumps
C. did a 10 min EMOM of 10 kipping and HSPU and 10 GHD sit ups
D. did half the work- strict TTB were impossible at that tempo for me
Those bad boys (strict t2b) are insanely hard!
Humbling
Mobility done.
A. Got 3 MU out of about 10 before my elbow and arm cain crept back. Stopped all upper body after that.
B. 215, 235, 245, 265, 285
C. Skipped
D.GHD and hanging leg raises.
Arms and elbows very sore still. Gonna get some treatments before 16.3. Happy rest day everyone.
Take care of that elbow! Mines been bothering me too
Yeah, I got tendonitis in both arms from doing Murph when I first started. Lasted 8 months! Gotta keep it at bay…
I recently got a cortisone injection for my elbow…felt awesome then we did those supinated strict chest to bar and it all came back. I just need to limit that movement
Good call Kincaid!
A. Done
B. Did OHS as I need more work on these. Got 245 which is a 20lb PR!
C. Skipped
D. Done with 53lb KB/70lb DB/Strict tempo TTB = nearly impossible
Nice job Curt!
Thanks! The butterfly stretches may have helped but feeling solid overhead. Bring on the 1RM OHS! 🙂
Mobility completed.
A)Done ub with x3 bar mu. Mu were tough following yesterday.
B)170#/185/200/215/230
C1)Up to 165#
C2)165#(3)
D)Skipped
Felt very tired today. Looking forward to a recovery day tomorrow.
Mobility done
A. Bar MU and Wall Ball feeling good
B. Back Squat done until 70kg
C. Power Clean 70kg
D. Done
*I forgot to write, yesterday good training. Ring/DipsBike 12’15”
Awesome Renata!