Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: Shoulder Opener x 45 seconds
Minute 2: Hamstring Curls x 8-10 reps on foam roller
Minute 3: Banded Hamstring Pulse x 8-10 reps per side
A.
Muscle-Up Density
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
60+ Women:
Chest-to-Bar Density
For max reps:
90 seconds of Chest-to-Bar
Rest 60 seconds
60 seconds of Chest-to-Bar
Rest 60 seconds
30 seconds of Chest-to-Bar
Note reps achieved for each set.
*We’ve been focusing a lot on skill work for muscle-ups. Lets test this out and continue to build on muscle-up/chest-to-bar capacity!
B.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.
C.
Every minute, on the minute, for 21 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps
Minute 2: Burpees x 10 reps
Minute 3: Russian KettleBell Swings x 15 reps
immediately into …
Three rounds for time of:
Alternating Reverse Lunge x 12 reps
Burpees x 10 reps
Russian KettleBell Swings x 15 reps
40-49: 70/53 lbs
50-54:
53/44 lbs
55+: 44/35 lbs
A. 11, 4, 3. These weren’t feeling right, really took a lot out of me.
B. 295.
C. 6:20 for last 3 rounds. Did walking lunges @ 44lbs.
Done Thursday. Tomorrow’s work will be interesting.
A – 13/5/5. These were sloppy. Could give a bunch of excuses why, but no reason to. Can never get too polished with technique.
B – 190, 285, 320, 250, 365 (stopped here. 3rd rep not perfect).
C – Woof. The first 21 minutes not bad…those last 3 rounds were a battle. 5:44.
DMA done.
A. Skipped the density test. Did strict PU’s and strict and kipping T2B’s in sets of 3-5 reps being mindful of my shoulder (interior deltoid, I think). Thankfully, still progressing back to normal. 🙂
B. 235#. Started to break form a bit with 245#.
C. Copied Leticia. Subbed 10 cal row for burpees. 7:45, but used 44# KB’s.
DMA done
A: 2,2,2…. Was not there today….it is what it is
B: 155, 225, 255, 275, 305…tried 315 but missed
C1: done
C2: 4:15
Mobility Done
A. 4,4,2 – feel like I am going backwards. probably shouldn’t have done with my shoulder.
B. never have done a 3 rep max – 300#Pr
C. Done
C2. 4:10
Nice job on your PR!
Mobility done
A. MU density 10-4-2
B. Deadlift
Set 1- 155, Set 2- 235, Set 3- 265, Set 4- 305, Set 5 (3RM) 325
C. EMOM 21 min, done with 40lb KB no 44s in our gym.
C1. 3 rounds for time 7:10
13/6/4-
B. went up to 3×295 being nice to my knee
C. I did 10 GHD/10 cals on Schwinn/15 KBs at 70
7 rounds Rx then 4:57 for last 3 rounds.
Mobility Done
17-13-8
B. #115/170/195 felt slight round 220 went to slow couldn’t get up tries again felt a little round did x2 Then stopped
C. Used #35 for lunges-way wobbly with #53
Did 2 middle sets with 12 then 4 jumping
Finished strong
5:54 used #35 for lunges
Feeling better-going to rest day tomorrow and thinking Saturday-
Jigsaw partner comp is next Saturday…
Mobility done
A. I used 20″ box and put my feet on it pulled up into rings, dip and slow on way down
5-3-2
B. 150/225/275/300 – 315×3
C. used 35# KBs for the Lunges and a 44 for KB swings – 4:20(legs still giving me problems)
Mobility done
A. 9 (4/2/2/m/1); 7 (4/2/1); 4 (3/1)….the non false grip are coming along …still much work to do though. Most pleased I could still string 4 together on the opening set of the 60 Sec round.
B. 155/235/265/305/ 325# x3 reps
C1. 21 min EMOM done as prescribed.
Splits ranged from :20-:23 on lunge, :22-:25 on burpees, :22-:24 on KBs
C2. 5:00 on 3 rounds
This felt like Hot Bikram Yoga today here in Kona!!! Immediately went to the hose afterwards!
That is awesome Cheryl – your mu have improved a ton. So happy to see!!
Mobility and activation done
A. 4/6/4 Note to self… warm up alot before doing these. Once I got warm for the 2nd set I was much better. 🙁 Next time I will get my engine going before the density test.
B. 250 for 3
C. Ok I did this wrong. We did not realize the lunges were with weight so that was a game changer. My time for 3 rounds was: 3:08 (no weight on the lunges) 53# KB swings.
It was still a good workout!
Hot Bikram Yoga
Mobility done.
A. Practiced MU. Had no luck today. ?
B. 295, 335, 355, 385 3RM think I can do better but not 100%.
C. 7:40. Rough one. Subbed goblet squats for lunges cause one side can’t do them. Think I have athletes hernia cause haven’t been able to do lunges for a month. Also, had to step up burpees by the end cause mid section was too sore.
What?! What happened?
I think GHD situps tore or strained the left lower ab or the attachment. It’s been lingering for over a month now so just need to find out what’s going on. Hollow rocks, lunges(one side I can’t come out of them), any kind of hip pop movement I can feel it.
Interesting … GHD sit ups can be hard on your body (we don’t program them in much until it is Regional time). Have you seen a bodyworker yet?
Yeah, everytime I’ve done GHD situps its been a few days til I’m back to normal. My wife Kym is a LMT and also does ART. She has worked out soreness and tightness. She could feel something was off when it first happened. I’m gonna go to the doc and see if they can find anything.
Interesting Kincaid – so maybe a strain from a combo of lower ab exercises and tight hip flexors? You are one lucky guy to have a wife who is a LMT!
Really stoked! So Al did a couple things on me yesterday and thought it was my psoas and sure enough… My wife worked it out last night. Took about 20 minutes to release. She said it felt inflamed when it should be just a flat muscle. Feels great to feel normal again!!
Fantastic Kincaid!
A.Did week 3 of Wendler Deadlifts
1+ set turned into 430 x 5, then 5lbs PR at 505 lbs
B. Forward lunges w/70’s x 12
Subbed 10cal on Airdyne
KB’s x 15 w/70
Finished 3 rounds in 6:23
Not a good day…
Struggle City…I felt like I was not kipping right at all…oh well not planning to loose any sleep over it..
MU Test
11-6-4 next time
DL: old number 435 still stands
Did workout with class
200m Run
10 Front Squat from ground @ 185
15 GHD
20 box jump
5rounds 18:18
Mobility – done
A. MU Density – 7(4 linked ) missed 1
– 4 (linked 2)
– 1 (missed 2)
Didn’t use a false grip today on any of them, so that was a positive. First time linking more than 2 using a ‘non false’ grip.
B. DL’s 125/190/220/230/245/260 stopped here-form still felt good
C. 3 rounds – 5:01
Major improvement Barry – that is great to hear!
Thanks. Will continue to work on these.
Wow Barry, good metcon!!
Thanks.
Dang Barry, smokin time on the 3 rounds!
Mobility done
A. Did 3 sets of 5 unbroken
B. Used trap bar to keep
My back straight because it is a little sore went up to 345# for 3 reps
C. Only did 5 rounds did burpees to a 6″
Target
Back is tight and wodapalooza qualifier comes out tonight.
Dyn/mob Done
A) 5rps
5rps
3rps
(last time we did this I dont think I did more than a few! 🙂 )
B) 255×3
C) Rxd
3rds, 4:23 Rxd (44lbs)
Awesome Lise!!!
thanks Nicole! I really think those muscle up drills you guys have programmed are truly helping a lot!! thanks you so much I need more work on these 🙂 thanks again!!! <3
Nichole,
On the MU test, are you looking for max unbroken sets or just as many as you can do in the time frame?
It’s what you can do in the timeframe
Max in the timeframe
A question on the DL’s. For example, for Set 1, are doing 15 reps (5×3), and Set 2, 9 reps (3×3) and so on? Thank you.
* Set 1 – 50% of possible 3-RM x 5 reps (do this only once, so only 5 reps total)
* Set 2 – 75% of possible 3-RM x 3 reps (do this only once, so only 3 reps total), etc.
A. 12-7-5
B. 255#
C. Done – 7:11 last 3 rounds
Nice!!!!