A1. Push Press + Split Jerk; 2 + 2 ; rest 20s - 175 for 2 sets, 185 for 2 sets
A2. Strict CTB + Kipping CTB Pull Ups; 3 + 10; rest 20s
A3. Ring Push Ups w/vest; 10 reps; rest as needed x 4 sets
B1. Goblet Squat @31x1; 12 reps; rest as needed
B2. Good mornings @30x1; 8 reps - keep this light; rest as needed
B3. Wall sit w/medball squeeze; 35s; rest as needed x 5 sets
+
12 Minute EMOM:
2 TNG Squat Cleans + 1 Front Squat 155lbs
2 Ring Muscle ups + 1 Ring Dip
**BOTH movements each minute**
+
Accumulate 4 minutes of banded marching or monster band walks
A1,A2,A3: No issues or pain in my hip. Stability was solid on all movements. Gymnastics felt really good as well.
B1,B2,B3: All felt really good and only did 95lbs for Good Mornings with slow tempo felt great!
EMOM: All minutes were completed in about 35 seconds each round
Banded Marching burned
B1,B2,B3: All felt really good and only did 95lbs for Good Mornings with slow tempo felt great!
EMOM: All minutes were completed in about 35 seconds each round
Banded Marching burned
Tuesday:
3min AD @ ~300W / Row @ 1000-1100 Cal/hr (Alternate each set so 3 sets of bike 2 sets of row)
2min AMRAP @ 80% sustainable pace
8 Burpees
8 Box Jumps 24" OR 20 double unders (Just like the AD / Row i want you to alternate the movement each amrap. When you bike do Box jumps, when you row do double unders)
1:30 Rest x 5 sets
+
20 Banded Clam shells right
60s Glute Bridge hold
20 Banded clam shells left x 2-3 sets - rest as needed btw movements/sets
+
25 Minute AB @ cool down / easy pace
AMRAP WORK: I did DU's every set. 1. 2+12, 2. 2+8, 3. 2+21, 4. 2+8, 5. 2+12 Only broke on last two sets of dubs. Was tired and my shoe came untied.
Recover and core was exactly what I needed after that workout.
Recover and core was exactly what I needed after that workout.
Wednsday:
A1. Deadlift; 8 unbroken reps @255lbs; rest 30s
A2. Wallball; 20 unbroken reps; rest 2 minutes x 5 sets
B1. Toes to bar; 10-15 reps; rest 15s
B2. Neutral grip (on rings) chin over hand/rings hold; 10-20s; rest 15s
B3. FLR on rings; 30s; rest 2 minutes x 4 sets
+
15 Calorie Ski Erg
16 Alternating DB Snatch 50lbs
60s Rest x 6 sets
+
Mobility
Thursday: Res
Looks really good so far. No pain on DU / AB and everything is holding up on squatting (hip etc). Really good signs.
ReplyDeleteThat wod shouldn't be too bad, but also probably won't be as fast as you might think just because there's multiple movements and grip is going to go if you try to push it too hard. We can definitely fit it in once or twice in the next week before the 9th. I'll plan on that this weekend and the start of next week sometime for ya.