Dynamic Mobility & Activation
Band-Assisted Upper Anterior Chain Opener x 2 minutes
and then . . .
Two sets of:
Band Assisted Pec Stretch
x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
PVC Pipe Pass Thrus x 10 reps
and then . . .
Two sets of:
KB Around the Worlds x 10 reps each direction
Single-Arm KB Swing x 10 reps per side
Single-Arm KB Press x 5 reps right side
Waiters Carry x 25 feet
Single-Arm KB Press x 5 reps left side
Waiters Carry x 25 feet
Goblet Squat x 15 reps
A.
Take 5 minutes to draw out your footwork
and do 10 jump and lands
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy, just focus on proper footwork as well as body position
B.
Every 2 minutes, for 20 minutes, complete (10 sets):
Behind the Neck Jerk x 2 reps @ 65-70%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Please use blocks
C.
Four sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed
D.
Every 6 minutes, for 30 minutes, complete:
Row x 500 meters
Double-Unders x 30 reps
Strict Handstand Push-Ups x (age divisions)
Double-Unders x 20 reps
35-54: 10 reps
55+:Â 8 reps
If you do not have strict handstand push-ups, then please substitute 10 seated DB Presses.
delayed enty – entered 5/22/17
dyn/mob. done
used 16 kg
A1). done
2). JB: 80lbs struggle with balance.
B). BN SJ: 83×1 ,88×3, 93×5
C). Dimmel: 116
D). 1)4;19 2) 4:20 3)4:56 5) 5:20
Hi, sorry I have been quiet on here I am sticking to program as best I can.
Enjoyed the KB warmup
A. Done
B. No blocks did this at home off the rack stayed light, split jerk
C. Found this awkward but stuck with it 50kg
D. Ran out of time but did a 5km run after school
A. 95lb
B. 205lb
C. 205lb
D. 4:08/4:15/5:00/5:36/5:30
M&A Done
A. Done with 95#
B. Done with 145#
C.time expired 3:22, 3:15, 3:14, 3:04, 3:09 (had a couple misses on DU’s, UB on all HSPU, rowing is a work in progress (averaged right at 2m)
Was a fun one today
had to sub Bike for rower as all rowers were in use and did not want to leave to either go to my gym at work or home so i used the devil machine
love the workouts
A. #65
B. #80
C. #95
D.Did DB Presses as I am not able to do strict HSPU yet.
Another relaxed day. 🙂 DMA, then I had: A. 2K ski. Every 500m, 3 front squats @ 75% and 5-10 HSPU or negatives B. 4 rounds: 25 std sit ups, 25 supermans A. Worked at 135 for fs. Used 1 abmat for HSPU, to back up and work on my kip, which is not great at the moment. B. Used 70# kb for std sit ups. Tried to be aggressive with the supermans. Afterwards, I decided I would do 10 or so HSPU negatives to the floor, to work the full range of motion. I have no trouble controlling my… Read more »
Yay this is GREAT Miki!! Awesome job and congrats!
Thank you!! I’m so excited!
Mobility and work up done
A : foot work done
Did jerk instead on behind the neck – no blocks. Did all Lifts @60 kg
Sumo d dl : 1 set @60 and my back hurted so dropped to 55 and did 10 reps rest
Wod : done – l sited press ( 12 kg x 2)
Can you post a video of you doing a hinging movement? I would like to see your movement pattern.
I will send a video next time 🙂
A. 95-115-135lbs.
B. 5rds.-155/5rds.-165lbs.
C. 4 sets 240lbs.
D. Completed all rounds apps. 2mins rest/rds.
A. 35kg
B. 45kg
C. 60 kg. Felt weird. It was my first time doing this. I felt it mostly in my grip.
D. Done. Used one abmat for handstands.
A. 95
B.155-175
C. Skipped, did Diane wod with the class on Monday
D. 2:49/2:49/2:49/2:49/2:57
200m FC w/2x48kg kbs
AM session – Day 2 of my testing 1RM back squat 90kg – pretty happy considering I stopped back squatting altogether many many months ago. Only went as high as I felt comfortable and safe Max muscles up: 2, AMRAP 5 min SHSPU: 5 Nothing to write home about there ha ha – on a positive note, the non false grip muscle ups are more consistent and at least my score for SHSPU’s was not ZERO For time: 50 DU/10 burpees/40 DU/10 burpees/30 DU/10 burpees/20 DU/10 burpees/10 DU/10 burpees 4:32 PM session B. 50-50-52-52-54-54-56-56-58-58 Did a couple of handstand drills… Read more »
Nice to see improvement with your non false grip muscle ups! That is big progress!! Lots of gymnastics work today – rest up tomorrow!
Mobility done
A. Done at 115#
B. 170# (70%)
C. 180# (40%)
D. Done – SHSPU still not where I want them, but coming along. Broke them 5/5 first 2 rounds and finished at 3:40, they started to go during round 3 and I added an ab mat. Had to break them 4/3/3 and last round 3/3/2/2.
Happy to see improvement with them Joe!
Thanks Nichole!
A. Spent 20 mins on the Jerk foot positioning.
B. Injured shoulder, so worked some extra Deadlifts
C. completed at 145kg
D. 3:01, 2:49, 2:49, 2:50, 2:51 (NB: unable to HSPU, but narrow push-ups ok – worked them at HSPU speed).
Mobility completed.
A1)Completed
A2)45#/75/95
B)150#(10)
C)135#(4)
D)Darn. I wrote the times on our whiteboard but forgot to take a picture of it before I left. My lowest time was 3:24 which was the second round and the slowest time was 3:52. The shspu slowly caught up with me each round. Was happy to keep the rows right around 1:40 each round which was a good pace for me to get right off the rower and get right on the du.
Solid row Dean – well done today!
Thanks Nichole! The time following DH has really paid off. After the bike yesterday and the rower today I am ready for my actice rest day tomorrow.
Mob done. 16kg KB
A. 30/40/40kg
B. 52/53/54/55/56kg
C. 56kg
D. Scaled due to time to 3 rounds for time and subbed seated KB press x 5 @ 16kg for shspu. Time 13:48.
Good scaling Rowdy – nice work today.
what is a kettlebell around the world?
Hi Lise. I wasn’t sure either. I YouTubed it. There seems to be a couple of versions. I went with this one which came up more often.
https://youtu.be/Ng165WwnCjw
thank you Rowdy Wilson and Nicole… I appreciate your help! I went with the one you posted since I saw a KB instructor do that at a cert. I didn’t know what they were called 🙂 thanks again for the help ! <3
Yep, see below!!