Workout of the Day
A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.
A. Bryan – (1) chair dips x 8 reps (2) arch to hollow x 20 (3) barbell rows x 10 reps, 115# (4) 45 sec handstand walk practice.
B. Bryan – 35, 32, 30, 29, 28, 26.
A completed
B 151 push ups amassed
A. Muscle-Ups: 8 reps; Arch to Hollow Rolls: 20 reps; Supine Ring Rows: 12 reps; Handstand Hold: 60 seconds
B. Rx: 300 meter row; Push-Ups: 30, 30, 25, 25, 25, 22
A) done with handstand walks.
B) rows-
:57/:56.1/:55.4/:55.2/:54.4/:53.4
Push-ups 32/25/22/21/20/20
Nice job on the rows!
A. Basically a lot of progression work for me on this part. Threw in a 5×5 bench session after.
B. 44, 36, 20,20,20,20= 160 push-ups. Averaged 55-1:05 on the rowing.
Awesome job Todd! That’s a ton of pushing! Remember to get a lacrosse ball into that pectorals minor (upper chest) region against a rig and go through shoulder flexion and extension to loosen up that chest and shoulder girdle. Also try to do some horizontal pulling tomorrow like single arm bent over rows, ring rows, or bent over barbell rows. All of those things can be pretty beneficial to keeping you symmetrical and healthy.
A1. 7x MUs/20x A2H rolls/10x strict pull-ups (low rings unavailable)/:45 N2W hold
A2. 5x MUs/” “/” “/” ”
Lost steam quickly after the first round … nose-to-wall holds were :15 – :20 longer than last week and felt much more stable … really wanted to try shoulder touches but felt like I was totally gonna lose my balance – next time!
B. 32/24/20/20/19/20 = 145 total push-ups … damn muscular fatigue got me quick … 300m rows were around 1:05 – 1:08 per round
Nice job on the improvements, Aaron! I would recommend being able to hold the nose-to-wall for 60 seconds before attempting shoulder taps. Then, the progression should be: wall facing at 1’+ distance from wall; then outward facing; then nose to wall. Think of it as starting in a push-up with your feet on the wall then working your way to a handstand hold on the wall while doing the taps. Let me know how it goes!
Part A compete with dips and progression
Yesterday’s;
DL up to #235
Metcon. RX
11:01—-oh my quads!
Quadzilla! Great job, Dayna!
To whom it may concern,
Expect radio silence from me these next few weeks. Work’s about to get crazy so I will be doing modified, abbreviated workouts inspired by this programming. I will report back to duty ASAP.
Godspeed,
kjs
Best wishes for a speedy return! Stay in touch if you can and we’ll see you soon!
A1. 8,8 MUs….A2. 20/20…A3. 12/12…A4. 45 sec walk practice
B. Rx. All rows 1:00-1:05…
Push ups–40,31,27,30,27,28 183 total
B to the Z…great job today!
A1. 7/4; MUs
A2. 20/20 all ub
A3. 10/10
A4. 60 sec/45 sec
+
B. All 300m rows for time
:55.1/27
:56.1/22
:56.0/18
:58.1/16
:56.5/14
:55.5/13
Total push-ups = 110
*Long arms are great for rowing…not so much for push-ups 🙂
Nice work, Chad! Super consistent on your super fast row times. 🙂
Another member of team too tall! #lankynation #tootall
A1. 8 Ring Dip @ 2111
A2. 20 Arch to Hollows
A3. 12 Ring Rows @ 2111
A4. 60s N2W Handstand holds (really need a spot to give handstand walks a try)
B. As Rx – 28/25/23/23/23/24 (146 total)
… 300m rows between 1:00 and 1:03
Have you ever tried wall runs? https://www.youtube.com/watch?v=1okSA32sFWs
A: No dips because of shoulder
Arch to hollows (loved these)
10 ring rows with feet on 36 inch box
45 second handstand hold on wall
B: No rower and airdyne was too loud for my sleeping daughter, so I did the DBWod for the day:
Every Minute On the Minute for 21 Minutes
– First Minute: 10 Plank Push Ups
– Second Minute: 12 Reverse Goblet Lunges (6 per side)
– Third Minute: 50 yard Shuttle Run
Felt great with a 53#KB for the goblet lunges. Great way to start the morning!
Can you do push-ups? Or some tricep supplemental work instead of the dips?
Thanks for checking in! Not really. Burpees are okay and so are plank push ups, but when shoulder is on constant tension, it starts to hurt. I think it’s my scaleens and/or subscapularis…
A: muscle ups with rings at ear height 3
Arch to hollows
10 ring rows with feet on box
3-4 handstand walks
B:25 27 24 24 24 24 and 125 airdyne pumps/round
Coming along! Great job!
A: i don’t have ring, so i did 2 sets: 10 static dips/20 A2HR/12 bar supine rows/60sek N2W HH Hold
B: every 2 min: 25 neutral grip barbell Row @ 45# + max Push-Ups
47/32/34/34/33/32
Awesome, Matteo! Have you ever seen how to make rings out of PVC?
http://www.instructables.com/id/How-to-make-GymnasticsFitness-Rings-from-PVC-Cond/
It’s a good idea, thanks 😉