AM Session
Dynamic Mobility & Activation
Take 8-10 minutes to roll out your hamstrings and pecs
and then . . .
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
and then . . .
Row x 500 meters @ a relaxed pace
Inchworm Walks x 6 reps
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Donkey Kicks x 15 reps
Followed by. . .
Every 2 minutes, for 6 minutes (3 sets) of complex:
Wall Climb x 2 reps + Nose-To-Wall Handsand Hold x 30 seconds + Single Leg Thigh Taps
x 20 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Walk x 10 meters
55+: Handstand Walk x 5 meters
B.
In 25 minutes or less, build to today’s heavy deadlift single.
Only go as heavy as proper mechanics will allow.
C.
Every 10 minutes, for 30 minutes (3 sets):
Row 1000/750 Meters
50-Foot Handstand Walk
30 Wall Ball Shots
20 GHD Sit-Ups
35-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 30-Foot Handstand Walk; 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 15-Foot Handstand Walk; 20 lbs to 10′ target; 10 lbs to 10′ target
PM Session
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Main Set
Two-Three sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute
Take 3-5 minutes of rest after your 2nd set followed by….
600 Meter Sprint sprint all out effort. Record your time.
Cool Down
2 Minute jog after your 600 meter all out effort.
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Swam 500 m
A. Done
B. Skipped had epidural on Monday so didn’t want to push it
C. Old people are not supposed to walk on their hands.
7:25/7:20/7:35 walks suck keep falling
Going to Atlantic regionals in morning will drop in over weekend but will do their WOD.
PM:
A: done
B: 450# – haven’t gone heavy for a while, stopped safe.
C: 8m per round approx. I used a new 30# ball today and it was like throwing up a heavy ass beanbag. Every time I broke, it was shaped like an egg after the drop. It was a little more challenging with a oblong creampuff for a WB.
HRPU inflamed bicipital tendon at groove. I will probably not swim tomorrow to give me an extra rest day on the arms.
Good call – rest the bicep!
And love the description of your wall ball … that gives me such a perfect picture of what you were dealing with!
Activation used 25# db, would fail L arm triceps w my nerve issue…
A. DK x 15 took 45″ of the minute
Wall walk ok, hold 30″ was all I had no taps
HSW still A NO GO
B. 365# could not keep L arm near body on pull, shut it down
C. Subbed 3x wall walk for 30′ hsw: 6:50, 6:54, 7:15
Next time you do the activation stuff, use a really light DB – 25 lbs are a bit too heavy. I would suggest something like 10 lbs!
GREAT FEEDBACK! Thanks Matt!
A. Did a similar Handstand walk with Regan: 3 sets of 30’HS Walk, 10 Toes to Bar, 30′ HSWalk.
B. 260, felt really heavy. So glad we are starting a deadlift cycle, I really need it.
C. 6:14, 6:16, 6:28
Fast on Part C!
That’s so fast!!!
B. Dead lift Built to 425- started to feel back rounding so stopped here
C. 7:24/7:20/7:25- did 50ft hsw and 20# wb
How did the HS Walk feel Al?
Solid after first round- unbroken on round 2 and 3- first round I rowed too hard or maybe because I did no warm up- I came down like 5 times
I’m going to have to run tomorrow ? Wacky schedule today,between coaching classes, private clients and kids school stuff! it’ll be nice when all kids are out of school 🙂
Session 1:
A. HS warm up work
B. Every 10 min for 30 min
6:58/ 7:10/7:12
Wallballs are still my nemesis!! Threw the 20# to a 10′ target
Session 2:
25 min build to deadlift max
Stopped at 315… very afraid of heavy deadlifts, if I feel anything weird, I stop. Hurt my back a few years ago on deadlifts, sonim always a little cautious.
Great job Beth!!
We will be going on a deadlift cycle over the next few weeks. I would recommend doing that glute work for a warm-up on deadlift days as well as squat days (the one that was posted yesterday). Also, check out these articles on positioning for the deadlift:
Deadlift 101: The Set-Up: https://www.crossfitinvictus.com/competitors/blog/deadlift-101-set/
Deadlift 101: The Pull: https://www.crossfitinvictus.com/blog/deadlift-101-pull/
The Finish of the Deadlift: https://www.crossfitinvictus.com/competitors/blog/the-finish-of-a-deadlift/
And post a video of you deadlifting next time and myself, along with Hunter, will take a look at it 🙂
Will do! I was a bit rushed today, but I did some of the glute activation from yesterday, love all that!! I’ve pulled 350 (my PR) once since I hurt myself and it was in competition. Closest I get to that in training is like 315.
Good to know Beth!! Yeah, we don’t want you feeling wrecked from pulling after deadlifts but we will definitely work on getting everyone (well, outside of Cheryl who seems to love dl’s) to have a stronger pull 🙂
Am:
600’s 6:30 mile pace
400’s 6:30 mile pace
200’s 5:30 mile pace
Setup all intervals on gps watch and ran them on hilly terrain. No steady variables but ended up running 3.4 miles total.
So fast Brent – great work on your runs today! Seems like CF is incorporating more and more running either in events or running between movements!