Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Russian Baby Makers x 10 reps
Wall Slides x 5-6 reps
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Iso Hold on Pull Up Bar x 30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat
x 4-6 reps
*Use assistance for the handstand walks. I want you guys to start getting time on your hands.
B.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 16-20 Jumping Lunges with 45/33 lb Barbell
Minute 2 – 10 Wall Ball Shots
Minute 3 – 12 Toes to Bar
40-54: 20 lbs to a 10′ target/14 lbs to a 9′ target; 65 lbs/45 lbs
55+:
20 lbs to 9″ target/10 lbs to 9″ target; 45 lbs/35 lbs
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Mobility complete
A. 1=15sec, 2=8feet, 3=4
B. 230,245,265,245,265,275
C. Rx 16 jump lunges & minor change up in round 21 hands were close to ripping and didn’t want that to happen so switched to 10 ghd sit-ups but went unbroken up to that point.
Did a little additional work in the evening with a friend, 12min amrap 10cal airdyne & 10 burpees
A. The chest holds were done with a band. The HS walks were stationary, no one was there with me
B. 176/188/199/188/199/211
C. jumping lunges 10/WB 10/T2B 8
Know the feeling well, I finally just said heck with it and started hs walking alone
Traveling – workout at standard gym – SUCKS
Mobility done
A. subbed wall walks x16 for handstand walks (no one to help me) and hollow rock hold for skin the cat (no rings)
B. No squat racks and knee’s still bothering me
C. Used 24# Bodybar, 12# WB so thru high, and 10 T2B strict
Will be home in a week!
Mob and Act done
A. pull up bar holds at 15-20 sec
B. 140, 150, 160, 150, 160, 165
C. 10-12 jumping lunges w/ 45# bar, 10 wb, 12 ttb for 24 min (had to coach)
A. Done
B. up to 110kg
C.Quite though:)
I can feel soreness in my body right now from yesterday!
Tomorrow haeding to Copenhagen to watch Regionals. Hopefully young finnish ahtlete Jonne Koski qualifies to the games as last year:)
A. Done
B. In kilos 50-70/90/60/80/100×2 reps, I don’t know where that double came
C. Done, toughest in long time, afterR6 just did T2B amrap 1 minute, killed me
D. Evening: XC MTB ride for 90 min
A. Done. Did Handstand/Wall run shoulder touches
B. Still feelin’ Murph, so did FS as prescribed from Competition Blog which was less intense than ours today: 135, 185, 205, 225, 235
C. Done. Again still feelin’ Murph, so used 45lb bar on the Jump Lunge.
A. Done. Pinned chest amap one inch from chest w/band. Was very hard.
B. 185/200/215/200/215x 1, f 1, 215 1 rep/225
C. Sub/12 step back lunges/10 WB/ 8 TTB
Mobility done.
A. First 3 rounds 15 to 20sec holds, 8 to 10 meter HS walk, 4 skin the cats. Last 2 rounds 10sec hold, 5 meters walk, 1 skin the cat.
B. 175/185/195/185/195/205
C. Done 16/10/12 all rounds.
Awesome job Hoke!!!
Wau, strong work!
A-Holds tough avg 15-20 sec. Assist HSW 15m.
B-Up to 300 last set. All rounds at percentages and reps done based on 335.
C-Done, rounds 8,9,10 tough T2B avg 15 sec left.
Mobility done. A. Modifications – C2B was 15 sec for 2 rounds on bar and then 20 sec on rings, I did HS walk attempts for 30 secs working on getting upside down and then 4 Skin the Cats (first time doing these). B. 190/200/215/200/215/225 C. Had a late day at work and did this during last class at the box so I did not have time to do so Coach gave me the following – 3 rounds 1 min 100% effort row with a 90 sec rest. The catch is that he wanted me to finish each round with… Read more »
Today was a fail. Really tired, just started whole 30 this week so I’m tweaking nutrition, and I mowed the lawn a few hours before the wod cause I’m going out of town. So… Mobility done A) done, but I could only do the hold for about :10 and it really hurts my elbow. Why is that? What can I do to make that stronger? HS walk in baby steps but I got there. Skin the cats only did 2 per and they were with a kip. B) 75,80,85,80,85,90 …. Surprisingly this was the only thing that didn’t feel like… Read more »
You may feel tired for the first week on the Whole 30! If you have back issue, do not do toes to bar – instead do something like a hollow hold!
Have fun at Regionals this weekend!
Thanks Nicole. Anything I can do to help with the pull up hold hurting my elbows? Or is it just a suck it up thing? 🙂
A. done, ISO hold only 15-sec and 2-skin the cats
B. 135×3 / 140×2 / 150×1 / 140×3 / 150×2 160×1
C. done (T2B- did 6-rounds at 12 reps and 4 at 10 reps)
A. Done
B. 255/275/285/275/285/315
C. Done
Strong squat!
Ty
A) Not sure on grip for ISO hold, so I played with both prone and supine…15 – 20 sec. depending on grip. **Bothered my elbows** H.S. Walk into wall with 3 -5 steps each attempt before feet touched. Wasn’t able to try skin the cat today.
B) 115, 120, 125, 130, 120, 125, 135
C) 33# bar jumping lunges 7 Rds@16/rd last 3 Rds 16/rd@BW, 14# 10 WB, 12 T2B
A – Done; holds were tough and I didn’t make it 30 seconds in a row a couple times, hs walks were good, skin the cats just okay 🙂
B – Done using 160# to calculate (my one rep is actually 190# but took it lighter b/c of back); 115#, 125, 135, 125, 135, 145
C – Another tough EMOM!! Done with ten 14# wall balls, 16 jumping squats w/33# bar, 10 T2B.
Mobility completed
A) Completed. Handstand walks getting much better. Almost walking 15M on first attempt.
B) 165/175/185/175/185/200
C) Completed all rounds within 30 seconds. I remember this emom from when I followed the comp programming and we had 15 WB at 30#. Thank you for scaling for the Masters.
Nice work on the HS walk!
A. ISO hold had to break up to get in 30 sec
HS walks getting good
5 skin the cats per round
B. 195/210/225/210/225/235
C. Done Rx. I have a feeling I’m going to have a hard time walking tomo
You are welcome. 🙂
A. Subbed 6 ring dips for skin the cat…equilibrium, I get nauseas after skin the cats
B. 180/190/200/190/200/215
C. Really wanted to sub pistols for ttb because I don’t think my legs have been worked very much, especially with Murph on Monday…kidding
Did Rx and really had to force myself to hold the 12 ttb! Ouch
A. Done
B. 104-110-117-110-117-124
C. Rx 16-10-12 rep scheme maintained the entire time. The jumping lunges got pretty spicy after 10. Thank you little baby Jesus tomorrow is a recovery day.
No kidding…recovery day!!
Great work Kendall!!!!