Workout of the Day
A.
40-54
Three sets of:
Weighted Alternating Pistols x 10 reps (5 reps per leg)
Bar Muscle-Ups x 3-5 reps*
Double Unders x 40 reps unbroken
55+
Three sets of:
Box squats x 5 reps per leg
Chest to Bar Pull-Ups x 10-12 reps
Double Unders x 40 reps unbroken
*If you don’t have bar muscle ups, then complete jumping Bar Muscle Ups x 5 reps
B.
Complete as many reps as possible in 3 minutes of:
20 Calorie Row
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 60 seconds and then . . .
Complete as many reps as possible in 6 minutes of:
20 Calorie Row
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 2 minutes and then . . .
For time:
20 Calorie Row
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
40-54:Â 20 lbs to 10′ target/14 lbs to 10′ target; 24″/20″; 135/95 lbs
55+:Â
20 lbs to 9′ target/10 lbs to 9′ target; 24″/20″; step ups allowed; 115/75 lbs
First bar work since straining shoulder blade last week.
Pistols 12kg, No MU bar so C2B 10ub, 40 du ub.
#30 wb to 9ft target as raining outside
57
104
Shoulder feeling a little fatigued so skipped round 3 see how shoulder feels Tommorrow. Fingers crossed.
Completed this on Sunday
B) 50/94/15:30Rx
A. Worked hsw instead of bar mu
B. 50/100/12:54
A. skipped pistols, bar MU off (doing too many regular MU). oops!
B. 52, 94, 14:20
Awesome!!!!!!!
B. 54/94/14:37
Did some m and a
A did pistols with 8 kg and 4 ub bmu skipped du as ankle was quite sore from running yesterday. Could you check my pistol progression. Left ankle is tight from running and bit sore.
http://youtu.be/-ajcf2X3ilU
B got to 59 2nd round to 104 and finish with 12:23 for whole thing.
Chest and should pretty sore from dips. Thank goodness it’s a rest day tomorrow
Yeah, the left one def looks tighter. It is hard for me to see from the front angle (side is better) but continue tow work on your ankle mobility, that will continue to make a big difference. If your calf felt tight then I would also suggest working on your calf and getting that guy to loosen up.
A. 2 sets. DU not UB-did the best I could/did 2 single BMU then some extra credit later/pistols 15# plate out front…did on a box today to get good movement from right ankle
B. didn’t do the 3/6 min lead in…14:02
A. Done but only did 1 set of wtd pistol (making my knee hurt)
B. 65 reps, 125 reps, 9:37
A. 8kg for Pistols with 10lb plate under heal. This is still a difficult movement for me, the weight is just a counterbalance and only managed 2 reps per leg, but did 6 sets. 3, 3, 4 for bar muscle-ups. No double unders today.
B. 27 wall balls, 20 box jumps, 16:51. 135lb S2O were heavy and took some time. I feel that I’ve been losing pressing strength lately, everything is down in this area (Push Press/HSPU/Jerks). Don’t know what’s going on here as I feel fine.
A. Done w/ 20# KB for pistols, three bar muscle ups, all double unders unbroken. Plus I added 10 dips per around because I missed them yesterday.
B1. Got to 4 T2B
B2. Got 1 pull-up
B3. 11:38 Rx
A. Pistols 16kg
B. 15 t2bs / 30 box jumps / 14:00min
Jumped in with the class WOD, Fight Gone Bad, 5 rounds. Used 30# wb. Royals game with my son this afternoon:)
Cleaning the house today and going to the Pumpkin Patch with my girls. Planning on doing today’s training tomorrow. I am going to try and do 1 of the wodapalooza wods today (clean and jerk). I will film this and post it for you Nichole. I am so tech clueless… so I need my daughter’s help with the filming and loading. Have a great day everyone! It’s beautiful here in Eastern PA.
Unfortunately have to miss today. College football awaits. Go Cougs!!
So a very good training day. Those that know me , know I don’t do pistols unless it’s a competition. Partially because it hurts and I’m horrible at them. So I’ve focused on ankle/Achilles smashing and flexibility every day this cycle. Apparently a combination of that and the programming got me to what I did today. Prior to today I’ve never done a weighted pistol. Well today I did them at 16kg with no pain. Still keep forgetting how to breath but that’s for another day 🙂 Oh yea and doing them without WL shoes is also a goal. A:… Read more »
Wonderful news Corey!! That is major! Spending some focused time on the ankle definitely helps and we’ve been doing a ton of work with single leg movements, which can also help. So excited for you!
That’s good to know!! Great job!