No go on the workout today, I'm going to need to take a rest day, I've got some shoulder/back issues I'm trying not to aggravate. Trying to work smart so that I don't injure myself before the Open. I'm also going to have to take it light next week because of my meet on Saturday.
Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Rest 5 minutes, and then…
C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds
Rest 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders
Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.
Five sets, not for time, of:
Chinese Rows x 5 reps
L-Sit Press to Handstand x 1-2 reps
2 Minutes of Ankle Mobility Drill of your choice (60 seconds on each)
Strict Pronated Chest-to-Bar Pull-Up x 2-3 reps @ 2113
(pin your chest to the bar and hold with chest in contact for 3 seconds)
Freestanding Handstand Hold x 45 seconds (accumulated is fine)
Showing posts with label HS walk. Show all posts
Showing posts with label HS walk. Show all posts
Saturday, January 10, 2015
Wednesday, December 31, 2014
december 31, 2014 (invictus skills & conditioning transition week) New Year's Eve!
**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′) 1 RC (wrong shoes)
Minute 2 – 10 Meters of Handstand Walk Attempts galore, not even one successful step
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension 6 static dips
Minute 4 – 30-40 seconds of Hollow Rocks or Holds 30 sec hollow rock
B. Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
1) :26 2) :23 3) :21 4) :20 5) :18
This was fascinating. I can't believe I got faster every time, just kept learning. Needed a belt, this helped stabilize my core when I received the bar and didn't affect breathing. Also learned that in order to keep these fast I need to keep my head at a 45 degree angle the whole time. Catching on flat feet helps me transition faster, and I keep a better rhythm if I slow the descent just slightly.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target
I didn't have the time for the full 30 min EMOM, so I made it a 10 minute AMRAP. 3 + 34. No weight on the lunge, did 35# kb, and jumped to a pull up bar.
Optional Additional Conditioning Session * Did not do this, but I need to start making time for these additional sessions.
Four sets of: 400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′) 1 RC (wrong shoes)
Minute 2 – 10 Meters of Handstand Walk Attempts galore, not even one successful step
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension 6 static dips
Minute 4 – 30-40 seconds of Hollow Rocks or Holds 30 sec hollow rock
B. Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
1) :26 2) :23 3) :21 4) :20 5) :18
This was fascinating. I can't believe I got faster every time, just kept learning. Needed a belt, this helped stabilize my core when I received the bar and didn't affect breathing. Also learned that in order to keep these fast I need to keep my head at a 45 degree angle the whole time. Catching on flat feet helps me transition faster, and I keep a better rhythm if I slow the descent just slightly.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target
I didn't have the time for the full 30 min EMOM, so I made it a 10 minute AMRAP. 3 + 34. No weight on the lunge, did 35# kb, and jumped to a pull up bar.
Optional Additional Conditioning Session * Did not do this, but I need to start making time for these additional sessions.
Four sets of: 400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag
Tuesday, November 18, 2014
november 18, 2014 (whole30)
Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100
I don't even want to talk about these. Just terrible. I have GOT to stop bouncing the bar off of my hips into an arc. No more full snatching until I fix it. I tried every rep to figure it out, resulting in multiple failures at weights I should be getting reliably, and only got it ONCE. That one time I literally saw the bar as I passed under it. It was close to me and incredibly easy.
C.
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than was performed on November 4.
D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees
1+4
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers
55/35 lb Dumbbell Man-Makers
So these were terrible. 30# DB x 14 reps. Lots of trouble with the left arm row.
Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.
Tuesday, November 4, 2014
november 4, 2014 (whole30)
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)
and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)
and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.
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