Mobility & Activation
Spend 5-8 minutes spending focused time rolling out the lats, t-spine, pecs and traps.
Warm-Up Flow
Three rounds of:
400 Meter Run
25 Kettlebell Swings (weight is up to the athlete)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
35-49:
Complete three rounds at 70-75% perceived effort:
Legless Rope Climb x 2 ascents
GHD Sit-Ups x 15 reps
50-54:
Complete three rounds at 70-75% perceived effort:
Legless Rope Climb x 1 ascent + 1 Rope Climb
GHD Sit-Ups x 15 reps
55+:
Complete three rounds at 70-75% perceived effort:
Rope Climbs x 2 ascents
GHD Sit-Ups x 10 reps
If you do not have a GHD Machine then please substitute with 20/14 lbs medicine ball weighted sit-ups
B.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-75%
Back to the front rack position and 10 sets to get you feeling comfortable with jerking from the front rack.
C.
2018 Age Group Qualifier Event 3
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball shots
100 Double Unders
50-ft. Handstand Walk
100 Double Unders
50 Calorie Row
100 Double Unders
50-ft. Handstand Walk
100 Double Unders
35-54: 20 lbs to 10′; 14 lbs to 9′
55+: 20 lbs/10 lbs to 9′
For the workout description, please go here
Scaling Options:
Double-Unders: Reduce the reps to 50 OR 100 Single-Unders
Handstand Walk: 30 Hand Release Push-Ups for every 50-ft. Handstand Walk
D.
Three sets of:
Glute Ham Raises x 5-7 reps @ 3011
Rest 60 seconds
Banded March x 60 seconds
Rest 60 seconds
Side Plank Hold x 45 seconds per side
Rest 60 seconds
Additional Optional Bar Muscle-Up Skill Session
Three sets of:
Bar Muscle Up Foot Tap Drill
x 5-6 reps
followed by . . .
35-59:
Three rounds for time of:
Bar Muscle-Ups x 4-8 reps
16 Alternating Dumbbell Snatches (50/35 lbs)
60+:
Three rounds for time of:
Chest-to-Bar Pull-Ups x 4-8 reps
16 Alternating Dumbbell Snatches (35/20 lbs)
A. Was going to work on legless climbs, After first 4 practices, got first legless rope climb to top/ sit-ups w 25 lb plate
B. Built up to 185 sj
Then emom; 185 for 2 sets, 195 for 4, 205 for 4
Out of time for C&D.
Will try to work on bmu this week
Congratulations Richard!!!!
M&A, W-U flow) done
A) done
B) 185 all sets
C) 1 rd + 155 (755)
D) skipped
I did not do this qualifier in 2018 and would like to see where I would have placed in the 55-59 division but cannot find the 2018 leaderboard anywhere..
Many have said that about the leaderboard – it might be frozen during Games week
Warm up done good runs today
A. Ropes did 4 up downs and swings
B. 165 for all sets quickness came after 4 sets
C. 495 today I did hsw first set he push ups second set
During AGQ in 18 did 482
Also subbed push press at 65# instead of wall balls no squats today
Great improvement Tom!
M&A, W-U flow) done
A) done
B) 82kg – 109kg (felt good, just added 3kg every rep)
C) skipped (time)
D) done
missed a few days, trying to catch up…
A. Strict weighted pull up max at 55#, close at 60# but failed x3
B. AGOQ 18.3 1 round+40 WB (34 WB better than 2 years ago, today was a good day for DUs and HSW)
That is an awesome day Vivian – great job!!