Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller (accumulate 3 minutes)
and then …
Two sets of:
Scap Push-Ups x 8-10 reps
Shoulder Circles
x 8-10 reps per direction
Push-Ups x 8-10 reps
and then …
At an easy pace, complete:
500 Meter Row
5 Deep Squat Progressions
10 Burpees over the Erg
Gymnastic Skills & Drills
One set of each:
Movement 1 – Wall Slides
x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps
x 40 reps
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps
55-59: Strict Handstand Push-Ups to 3″ riser x 1-3 reps
60+: Downward Dog Handstand Push-ups x 1-3 reps
Followed by. . .
All Age Divisions
Three sets of:
Hollow Rocks x 30 seconds
Strict Ring-Rows x 10 reps @ 2111
Rest as needed
Front Squat Progressions
Take 20 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
Conditioning
For time:
1000 Meter Row
25 Deadlifts
25 Single DB Box Step-Overs (24/20″)
50 Calories of Assault Bike
25 Deadlifts
25 Single DB Box Step-Overs
1000 Meter Row
35-54: 185/125 lbs; 55/35 lbs
55+: 155/115 lbs; 35/20 lbs
Time Cap: 25:00
FS : 291
Conditioning: 21:57
Did Emom but with 12 SHSPU.
FS: built to 300, no tempo.
Condition: 18:07.
Strong work!
Wall slides and thigh taps done; 2 strict hspu per minute
Hollow rocks and ring rows done
No squats today—knee has been sore, needs one more day
Conditioning: 22:33–used 25# and did step up step down only, which was faster, but happier on my knee
Great job on the sHSPU! How is the knee feeling today?
Feels good today—stepping over the box with weight aggravates it, so I limit that for sure
DMA done
1. Gymnastic program 30 min
2. Front squat – Skip
3. Conditioning 22:10 ( DB 50 lb)
Great job on the conditioning!
Dmaw done
Gym accessory done
Strict push up 6 per round
Front squat
Up to 285lbs. Failed @ that weight
Conditioning
22:34
Nice job today!
DMAW done Gymnastics: Wall slides as 10/10, my left arm wants to slip away for the wall all the time, Taps done UB sHSPU: 6 UB reps all sets, done after 15-18 sec, felt good! Hollow rocks and ring rows done (scaled to barbell as it was too dark outdoor where we have the low rings) Pause front squats: Built from 55 kg to a new PR of 72 kg (+2 kg) Maybe a little bounce on the last rep but also hit 71 kg (+1 kg) with no bounce Conditioning: 22:06 min Row 4:28 DL 15/10 BSO Shifted shoulder… Read more »
Congratulations!
FS: 320
Metcon: 800m run. 17:48
CRUSHED IT BRENT!!!
DMA AND GYMNASTICS
SHSPU EMOM 5= 6/5/5/5/4
TEMPO FS X1= 135/185/225/255/275/295/315/335f
CONDITIONING = 21:12
Front squats up to 300 new pr by 15 pounds
18:17 with 600 meter run instead of assault bike
Leg facing single thigh taps are no joke
Wow, congratulations Gerald!
Did make up session from 9/21 today
A. Practiced C2b instead of RC
B. Barbell cycling PC: 5@115/115/120/125
C. 18.1 did 7+18 but used two DBs by mistake. Oops ><
Ouch – 2 DB’s!!
A day behind, so Tuesday session today. DMAW done Short on time this morning and couldn’t drop the barbell this early (5:30 am) so I decided to do the Bench press first. Bench press: Build from 45 kg to a new PR of 60 kg (slowest rep ever, but I did it!) Conditioning: Total of 46 Burpees 1. 43 kg, DU UB, PC UB, 16 burpees 2. 52 kg, tripped twice, PC UB, 13 burpees 3. 57 kg, DU UB, failed last PC, redid, 2/2/1, 9 burpees 4. 61 kg, DU UB, PC 2/2/1 Heavy for me!! (94%) 8 burpees… Read more »
Congratulations Marie!!
DMAWU) done
Gymnastics) done (some small kips on hspu)
FS) up to 255#
Condo) 20:42
Looking forward to rest day 😀
Crushed that conditioning peice!!!
A. 5/5/5/4/4 hspu
A1. Done
B. 135/175/195/215/230/240m
C. 24:30 last row sucked started to fast
Row 4:00 but straight into dl’s
15/10
Step overs 13/12 switched shoulders with weight
AB 3:45 got faster as I went
12/8/5
Same on step overs
4:15
Solid work Tom!