Warm-Up.
12-Minute Warm-Up for Hip Hinge Day
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
Wod
7 rounds + 12
With 45’s. Subbed 6 pullups for ctb as I don’t have a high enough ceiling.
A. 3 position 2 second pause power cleans 6×2 (knee/thigh/hip)
205/215/220/225/225/225
B. 3 rounds:
15 power cleans #115
20 push ups
2 rounds:
27 cal row
75 double under
1 round:
50 cal row (2:10)
11:47
A1&2 16# KBs, 35# KBs, 35# KBs
A3 95#, 115#, 135# (no where near 80% DL) Definitely have some weaknesses to work on
A4 Done
B. Changed to EOMOM 6 sets as BMU are a mental challenge for me and I needed the built in rest
Fastest 1:13; Slowest 1:43
A. I used 45lbs for the DLs and 185lbs for the thrusts.
B. I subbed C2B Pullups for the BMUs and I don’t have dumbbells yet so I used a 95lb bar to complete the Hang PCs and Reverse Lunges. I got through 7 rounds.
Had to move furniture with my hubby so I only had time for a very fast warm up and then on to B.
B. Rx 7 rounds even. I jumped to the bar for a MU but couldn’t make it happen before time expired.
All rounds of BMU were UB except round 7.
Did the HPC in 5/1 right into the reverse lunges to. give the grip a short break.
A. Done with 50# dB; 185# bb
B. 8+0 (50#db) I don’t have a 55#. Ub movements. Put the db down between the hang clean and the rev lunges
A. 25 lbs DBs for the single-leg deadlift; 55 lbs DB for the hip thrusts
B. Sub’d 3 T2B instead of BMU; 9 rounds
Skipped the gym yesterday and went on a run instead.
This was an interesting day to try out Invictus’ programming…
A. I couldn’t do the posted SL Deads, I think my quads are too tight/I’m not coordinated enough. Did regular SL deads with 2x 10kg dumbells.
Hip thrusts were slow and controlled shoulder bridges (gym was too busy to get kit)
Rev. snow angels were a struggle with 2.5kg, managed 5-6 per round and finished without them.
B. 7 rounds + 17 reps @ 16kg Dumbells & the last 4 rounds were kipping MUs
looking forward to tomorrow’s WOD
Welcome aboard!
A. 35# KB (40# next time), 275/295/305
B. 7+1 with 50# (no 55#)
Lunges continue to improve did 4 or 5 sets UB and grib was giving out before legs
May 9 WOD A. Hang Clean + Clean 55#, 65, 75, 85, 95, 105, 85, 85 ***All of this felt heavy today, had a hard time getting the elbows up and around the bar fast enough…really no fun on the collar bone B. AMRAP 10 min – 3 rounds + 68 reps 50 DU – 3misses / 1 miss / 1 miss / UB 15 T2B – 1/13/1, UB, 10/5, 7/5/3 (made myself kip on all of these) 10 Power Cleans (scaled to 75#) – UB, 7/3, 3/3/2/1/1, 3 ***Felt like I had NO strength today after yesterdays bench and… Read more »
A) 40# DL
225# thrust
RSA ✅
B)
C2B, 55# DB 4+1
A) PSLDLs with a 20kg kettlebell. 155 for hip thrusts.
B) 6 full rounds plus 1 BMU. 50lb dumbells. Not a fan of those DB hang power cleans!
A. 20# single leg DL and 70# hip thrusters
B. 5 rds in 8 mins (tore hand and stopped thereafter)
Great WOD today! Even got a ring MU too. Been 2 yrs since I’ve had the facility to do Ring MU. Yay!!!
Awesome on the MU!!
Format as Rx
A1. 10 w/ 1.5p KBs (2p next time)
A2. 10 w/ 1.5p KBs (2p next time)
A3. 2×60′ Yoke Carry (320# total)
A4. 20 reps
Snatch Complex from yesterday as Rx
95, 105, 115, 125, 135, 140, 145, 150(f), 150, 155(f)
… was all over the place this morning (mostly out the front) … despite the frustration glad I made this one up – rusty.
A. Did as a 20min EMOM. PSDL done with 24kg KB, BB hip thrusts at 225#, just can’t go heavier in the hip thrusts without feeling like I’m damaging nerves or something ?
B. 5+3. Did HPC and lunges with 135# BB. Tough day on the glutes!
Sometimes I do banded hip thrusts instead. Definitely don’t want to damage any nerves down there!
Nicely done horn!
Do you have a pad to wrap the barbell?
A.
PSLD: 10 @ 35lb
Banded Hip Bridges: 20
RSA: 20 @ 1lb (first time doing these….wow)
B.
5+1 rx’d
Took me a long time to get the BMU, had quite a few fails
Hello everybody, hope you’re having a great day A) EMOM 9′ (3 rounds each) 1′ – 12 BTF pull ups 2′ – 10 T2B 3′ – 8 BTF C2B B) Every 90″ for 18 min 1 and 2 – Double 24kg kb 3 – barbell hip thrusts with 245lb x 7 4 – reverse snow angels x 20 C) AMRAP 12′ – RX 3 bar muscle up (All rounds unbroken) 6 dumbbell hang power clean (unbroken) 12 front racked alternating reverse lunges (12, 12, 12, 12, 6/6, 6) 5 rounds + 3 bar muscle ups + 6 HPC + 6… Read more »
Good morning everybody…
A. 50#/50# dbells/90#/done x 3
I have a scab on my back from last week’s hip thrusts. today I used the rougue ghd box attachment and stacked 2 45# plates on my lap.
B. 8 rounds; done as every :90. scaled to c2b pullups and 50# dbells.
That B ?
Evil fast! ?
A. Made up last nights snatches 60kg, 60, 65, 70, 75, 78, 80, 80, 80, 80kg Some good reps, some not-so-good B. SLDL – with 2x 22.5kg DBs BHT – 140kg Snow angels – unweighted SLDL are so hard! BHT were a good weight. Snow angels pumped up the shoulders. C. Modified the metcon to.. 12min amrap 1 bar mu 6 x 22.5kg DB HPCs 12 unweighted lunges 11 rounds + 1 Bar MU Modified as I was smashed after the strength work. Scaled to where I didn’t need to have a break (apart from 8 second walk to and… Read more »
A. 6 Sets of 2: 3-Pause Power Clean y Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Jumping Position Pause #3 – Receiving Position Set #1 – 60% 61.5 Set #2 – 65% 66.5 Sets #3+4+5+6 – Build to a heavy. 72.5 75 77.5 80(f) Based off 102.5kg B. Changed to help keep for competition at weekend 3 rounds, 30 secs on 30 secs off. Bar at 115lbs and DBs at 50lbs barbell Thrusters 10 10 10 Barbell Hang power cleans 15 15 13 Sumo deadlift high pull 14 14 12 Rest 5 mins 3 rounds… Read more »