Workout of the Day
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – Toes to Rings x 6-8 reps
B.
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
HSPU: 17, 17, 15, 12 12
Pistols: 10 10 10 10 10
T2R – 8 8 8 8 8 (focused on strict work versus kipping)
B: 9:36 #225, holy crap that was fun
That is really strong on HSPU Dan! Try adding a deficit next time
A: SHSPU – 15/10/9/7/8, Assisted alternating pistols – 16, T2B – 8
B: 12:25 @ 225#
A1. 4-6 (slight pain in left sholder)
A2. None, Usually no problem. But legs wouldnt shut up “It hurts” “staaahp” – tried mute. Did not Work.
A3. 8 reps
B. 11:47 (treadmill, 100kg DL)
Way to listen to your body Erik. Keep loosening up those ankles to help with pistol range of motion and you can always do pistols while grabbing on to a pole. Let us know if that helps. Like Kelly Starrett always says, ” Mobilize at the point of restriction.”
A. SHSPU- 23/12/12/10/10. Pistols- 16 X 5. TTR- 8 X 5.
B. 12:02 RX at 275#. DL 7/4/4, 6/4, 5.
Nice job Jon! Next time I think you are ready to play with a deficit for HSPU =)
A. All progression work.
B. 15:45. Used 285 (all the bumpers I had).
A. HSPU- 10/9/8/7/7
6 Pistols/leg
6 T2B (no rings)
B. 12:36 @ #225
Had to PT for work (Navy) this morning –
Rowing: 9 rounds of 1:40 work :20 rest with a 2:00 break after round 5.
502-502-502-501-504-rest-501-463-465-482
Only had time for wod not the accessory work. With split squats, heavy cleans and jerks, I swapped out the running to ease the impact on my knee.
60 cal assault bike
15 DL 325#
30 Hand release pushup
40 cal
10 DL
20 HRPU
20 cal
5 DL
10 HRPU
15:52
Awesome job utilizing the Assault Air Bike! That thing makes this workout rough, but definitely an awesome training tool and you did an awesome job minimizing the impact on your knees. Keep killing it Ryan
A: 5/5/4/4/4 HSPU to mat (put hands at a wider stance, rom was minimal ;), but hey, its all progress right???)
16 alt pistols
8ttr
B: 15:14 (goal was 15:00) 185# DL (1st set DL 11/4, 2nd & 3rd unbroken)
A. 13/10/9/9/9 HSPU, 5×16 pistols, 8 T2rings
Did max U/B on HSPU rather than max reps to give myself some time to transition stations.
B. 13:50 @265#. Subbed 1000/500/250m rows for run due to WX.
A. Took it easy… freestanding HS practice. step ups. toes to ring.
B. @225# 13:15.
I love the innovation with the freestanding HS practice, but how are your HSPU? Try your best to stick to the program unless you have an injury so you an maximize your potential for that day.
Only had time for B.
B. 12:23 245#
A.
HSPUs: 8/7/6/5/6, Pistols: 12×5, Strict T2B (no rings available today): 6×5
B.
13:17 @ 225# DLs
A. 10/12/8 as Rx
B. 11:33 as Rx w/ 275#
A. 5 HSPU strict + 10 pistols + 8 TTR
B. Sub run with row, 287 pounds/130 kg DL time: 13:05
A.
hspu x 5
Assisted pistols x12
Did ttb since the rings in the gym are attatched too low to be able to kip.
B.
90kg DL, running on the curved band, 16.02.
Really gave it all I had. This one really makes you feel alive. Fun!
P.S If anyone has some good progression excercises for the pistol squat, i would really appreciate some tips.
I liked using TRX/rings as support to get the “correct” movement. Other progressions could be skater squats, diver squats.
Thought this video was pretty good. https://www.youtube.com/watch?v=A5wePTMtfdo
Cheers!
Tusen tack!
Ingen orsak!
Carl Paoli – http://gymnasticswod.com/progressions?field_tags_category_tid%5B%5D=82&field_tags_tid%5B%5D=36&sort_by=title&sort_order=ASC&items_per_page=10