Dynamic Mobility & Activation
T-Spine Stretch x 60 seconds
and then…
A.
Spend 2 minutes working on Handstand Marching
.
Followed by. . .
Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 10 seconds (right hand)
Interval 2 – One Arm Handstand Hold on Wall x 10 seconds (left hand)
55+: Donkey Kicks x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Handstand Walk to Wall x 6 meters; 55+: Handstand Marching against Wall x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Handstand Marching x 10 reps + Handstand Walk x 3 meters
60+: Handstand Walk x 3 meters with assistance
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Handstand Walk x max distance
Interval 2 – Rest
Interval 3 – Handstand Walk x max distance
*Handstand Walks do not have to be unbroken. Accumulate as much distance as possible in the minute as possible.
60+:
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups
x 20 reps
Interval 2 – Wide Grip Push-Ups x 15 reps
Interval 3 – Incline Push-Ups on 30″ Box x 20 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%
55+: 5 Sets
C.
For times:
10 Chest-to-Bar Pull-Ups
30/20 Assault Bike Calories
10 Chest-to-Bar Pull-Ups
20/10 Assault Bike Calories
Rest 4 minutes; repeat for 3 sets.
55+:
For times:
10 Chin-Over-the-Bar Pull-Ups
25/15 Assault Bike Calories
10 Chin-Over-the-Bar Pull-Ups
15/10 Assault Bike Calories
Rest 4 minutes; repeat for 3 sets.
D.
Two sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Optional Session (Best performed 3-4 hours between sessions)
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Toes-to-Bar x 30 seconds
Interval 2 – Double-Unders x 30 seconds
Interval 3 – Candle Roll to Squat Balance x 30 seconds; 60+: Use both legs when coming out of the roll
B.
Take 5 minutes to draw out your footwork for your jerk and then …
Six sets of:
Strict Press in Jerk Receiving Position x 5 reps
Rest 2 minutes
Dynamic mobility: done
A: combination of wall walks, handstand marching against wall, kick-ups, and practicing balance on my hands (can’t handstand walk).
Very happy I managed all the single-arm hand stands!
B: 175, 195, 230. Sets of 5 at 185-200.
C: skipped intended to come back by the week and Friday got the better of me.
D: done.
Great work Tom!
Dynamic mobility: done
A) first time of done these drills! Very benifial and challenging both.
1st min 65 ft , broke once.
2nd min 35 ft, fell apart, shoulders were in smoked!
B) 265#,300#,340#
12min Emom- 260#
C) 3:21,3:56,4:03/ total time 19:20
D) done
Optional) did the strict press at 135#
And that’s all I go in
Fantastic Joshua!
DM&A
Had to load/unload a bunch of heavy boxes and crates yesterday for charity work (tropical storm Nate hit us hard last week here in Costa Rica), so woke up with a very stiff back. Did the following WOD to get some blood flowing and then called it a day.
20 Min AMRAP
30 DB Snatches (50#)
15 Burpee Box Jump Overs (24″)
20 DB Push Press (50#)
15 Burpee Box Jump Overs (24″)
10 DB Cleans (50#)
15 Burpee Box Jump Overs (24″)
= 2 Rounds + 20 DB Snatches
That is so kind of you Alvaro – so glad you were able to extend help!
A. All HS work done. Worked on HS walk. Get 10-12′ ea time UB then kick back up and go more.
B. Still stiff and sore low back. Just did slow back squats at 95-135
C. Bike was rough on me today. Wasn’t feeling it.
3:46/3:34/3:31
Love the slow squats when the back is irritated!
A. HS drills/walks were 60-70′ each minute.
B. 235/255/285, then 6x5x235
C. 4:19/4:24/4:37
D. Done
A: did several wall walks and then tried to stand on hands. I was a much better cyclist than a gymnast! Figured out a way to get my home gym to assist me. Need to set it up.nine breaks in my shoulders/collarbone are always on my mind. Same accident that broke my jaw. B: back squat did 6×5 @ 225.still pretty cautious on these, back in August, powerlifting workout was 335 for 3×5.on the last set, last rep, lost tension in the bottom and my adductor has been problematic since. Getting better but..still not confident. Velocity data was much much… Read more »
Oops – thanks for that catch!
A. Done getting better
B. 315/5,350/3,405/1
340/5 for 5 sets
C. Still no butterfly but working on it.
4:05,4:27,4:22 shit gotta get back to the AB more
Heavy squats! Nicely done!
Well done Brian!
DMA Complete
A. worked on handstand walking. Don’t have this skill.
B1. Done off of what I think my current 1RM is: 335#
5@215#, 3@250#, 1@ 285#
B2. 5 @ 235#
C. 4:03 / 3:57 / 3:46
D. Did 1 set.
Determined to get handstand walking by end of calendar year!
Love this goal! Absolutely!
DMA Complete
A1. Complete
A2. Complete
A3. Complete
A4. Complete
Totally missed A5. the EMOM… will do that tomorrow.
B1. 5@155#, 3@185#, 1@ 205#
B2. 4×5 @ 170#, 2×5 @ 180#
C. 2:45/2:55/2:53 total time was 16:33 including rest.
D. Completed 1 set.
Fun day working on handstands. Legs are toast!
Did some of today’s handstand work in the early morning and then had to call it a day because I was short on time.
Had a medical procedure done this morning (two kids is enough for me haha!) and can’t lift anything heavy or exercise for a week! After that I have to ease back into it.
Going to take advantage, get lots of rest, do some mobility work, and maybe even play some video games. Going to milk this one as much as I can 🙂
Recover well Pierre!
Optional:
T2B 17/15/17
DU 59/57/57
Alt Pistols 10/10/10 (didn’t know what the movement was,so I did alt pistols which I need to work on anyways)
Jerk Press:
55/65/70/75/80/85
Mobility done. A. While doing a hold against the wall I really noticed where the pressure was on my hands. This seemed to translate well in doing a static hold, so the walks turned into a 5 to 10 sec hold, walk about 15 feet and hold for another 5 to 10 sec. Don’t think I’ve felt that controlled before. Also, my shoulder seems to respond well to doing hand stands, think I’ll try and incorporate them into my mobility and activation and see how that goes. B. Done C. ~6:00 feeling lazy, 4:45, feeling better, 5:00, just feeling tired.… Read more »
Awesome to hear about your shoulder doing well with HS!
Love these days – Handstands!!!
dynamic done
A1. up to at least 15-20 each time
A2. done
A3. liked this complex
A4. 70 ft, 55 ft unbroken, 55 ft second time – shoulders were smoked
B1. 390 max, 275/305/355
B2. 275 – 2/ 280 -2/ 285/295
C. Had to use a rower, and the squats killed my legs for this – 3 times, 3:24/3:19/3:34 – 2nd round took a lot out of me
D. done
optional session later today.
Nice job on the HS work!
A) about 20 feet on my HS walk
B) 145/165/195. Sets of 5@ 155lbs
C) class workout was similar so I did that
Teams of 2
20 minute AMRAP (each person does one full round before switching)
15 cals on bike
10 burpees
7 pull-ups.
Fun!
DMA – done
A. done
B. 175(5) – 200(3) – 225(1) – 235(1)
5 sets, 5R’a @ 185lb.
C. 3:32 (tried to hold 70rpm or above on AB) *only had time for 1 set before a class started
Then later:
D. done – Pallof press (new for me) Challenging
Optional Session
A. 9 min. EMOM
13/15/15 T2B’s ub
30/50/50 DU’s
5/5/5 Candlestick to squat
B. 55/65/70/75/80
A. Completed. Some days HS walking goes well and others not so well. Need more consistency.
B. Trying to fix some squatting problems/technique so I’m focusing on front squats. Completed at lower end of each percentage range as front squats.
C. 3:22/3:15/3:21 Thought I went faster on last one but think I took too long getting on the pull-up bar after the first bike.
D. Completed.
Optional later
Worked up to my starting weights for olift comp this Sunday 52/68kg – actually hope to open a little higher but will see what the energy/adrenaline is like on the day of.
A. Did as many drills as I could until I started getting my handstand headache. Walked 10m/8m
B. 65/75/85kg
C. 4:51/4:21/4:30 and because I clearly can’t read, I did 15ctb each time instead of 10… ha ha
Haha! I believe when I read the conditioning last night it had 15 c2b in it but when I woke up it was changed to 10.
Did 15 too! 🙁
Exciting!!
And yes it did have 15 but I changed it within a few minutes of publishing. You guys are fast to read the workout 🙂
Omg that’s hilarious – I will remember to refresh the page in the morning ha ha
Had to do a modify workout today. Sorry Nichole. I did one of the endurance workouts. 200m run at easy pace 100m sprint 400m run at easypace 100m sprint 600m run at easypace 100m sprint 800m run at easypace 100m sprint 1000m run at easypace 100m sprint 800m run at easypace 100m sprint 600m run at easypace 100m sprint 400m run at easypace 100m sprint 200m run at easypace 100m sprint Ended up being almost a mile Longer. Treadmill wasn’t in meters lol. 44 minutes for 4.7 miles. Posted distancewas suppose to be 5900m so 3.6 mi. I will do… Read more »
Don’t be sorry – looks like a fun day!
Mobility completed.
A1)Completed
A2)Completed. More difficult than expected.
A3)Completed
A4)Completed
A5)40/38. Kept coming out of the handstand a lot as I was not staying active through my shoulders.
B1)190#/215/245
B2)205#(6). That was tough and I am going to feel it tomorrow if not sooner.
C)4:06/4:16/4:10. Had to sub the Assault Bike for the Ski Erg as all the bikes and rowers were being used by the regular class. C2B all ub.
D)Completed. Probably could have done without the core work as it was already feeling it from the Ski Erg.
A1. Marching was kinda ok. Best set was 20 seconds. A2. One arm HS Hold was tough on left shoulder. No pain, just lack of confidence and strength. However, managed to hold for 10 seconds on the 3rd set. Very pleased with that. A3. Done 2 sets keeping volume low on shoulder A4. Skipped A5. 20m + 15m. First 10m UB, then it all goes wrong due to loss of strength on left shoulder. Its much better without the clock/intensity. No pain, so I can’t complain! B. 5@145kg 3@155kg 1@165kg 1@175kg, then 6×5@150kg – used flat shoes (Nano2’s) and no… Read more »
Great training day Rob!! Really happy you are having no pain in the shoulder and are slowly building confidence in it!
Very fast Rob! I just didn’t have the quads today. next time.
yep, quads were smashed after all those squats!