Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – T-Spine Pulses on a bench x 45 seconds
Minute 2 – Banded Pass Thrus in a squat x 45 seconds
Minute 3 – LAX Pec Smash x 30 seconds per side
A.
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Two sets of:
Xiaopeng – Part 1 x 6 pass thrus
Rest as needed
Xiaopeng – Part 2 x 6 pass thrus
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch
C.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 8 reps
Aim for three heavy working sets.
D.
Two sets of:
5-RM One-Arm Press (Left)
5-RM One-Arm Press (Right)
Rest 2-3 minutes
followed by…
5-RM One-Arm Deadlift (Left)
5-RM One-Arm Deadlift (Right)
followed by…
Four rounds of:
100′ Overhead Yoke Carry
100′ Run
100′ Sandbag Carry (Bear Hug)
followed by…
One set of:
Farmer’s Carry x 200 feet (100 feet turnaround)
(as heavy as possible)
Mobility: Done
A: Done
B1. 65/65/75/75/85
B2. 105/105/115
B3. 115/125/135
B4. 145/145/145
C. 105/105/110/115/115
D. Ran out of time
First Day… and day behind this week
A) Done – love all the mobility!
B1) 15-15-25-25-35#
B2) 55#
B3) 65#
B4) 75#
C) 55-60-65-70-75
D) Arm Press: 30# R/L
Deadlift: 95# – not my max; had more fun with these and ran out of time to do rest of the workout…
Good stuff!
Last day of vacation but made it to CF box in Florida. Just felt lethargic all around.
A – Done.
B1 – Done to 65.
B2 – 115#
B3 – 125#
B4 – 135-145# Shoulders felt awful today. Got to 145 and shut it down. Need to find a movement specialist near me to fix this damn overhead position. Ugh.
C – 90, 100, 110, 115, 120
D1 – Left 55#, Right 60#
D2 – 155 on both. Grip killer!
D3 – OH Yoke barbell at 165, 100# sandbags. Farmer’s carry w/85# DBs.
First day on the programme, agree it was a LONG session, didn’t get to the Yoke etc
A) Mob done, I have extreme issues with lack of overhead as well as squat mobility!!
B1) Broom, kids bar, 5kg, 5kg, 7.5kg (approx 16lb) NZ so get used to kgs
B2) 25kg B3) 30kg B4) 35kg
C) 25kg D) 10kg L + R E) 45kg L+R major issues holding onto the bar :p
Didn’t get the rest done – no yoke anyway so what would you sub with??
Welcome Ness!! For the yoke walk, you can use a barbell and add banded kbs to it to mimic the movement.
DMA done.
A. Done.
OHS Bar only.
B1. 75#.
B2. 85#.
B3. 95#.
C. 80#.
D1. L&R 40/45#. Could have done 50#.
D2. L&R 95/115/135#.
D3. 1 rd of 95# BB OH 100′ (snatched at 25′ increments)/800m run/no sandbag.
D4. 75/80# DBs.
Ran out of time w/D3.
AM- Endirance Vo2max work. 400 m repeats. Held steady at 1:20
PM
A. Mob-Done
B1-Press up to 95
B2-110
B3- 130
B4- 150
C 100/110/120/130/140 all x8. These felt good.
D1- 60#DB
D2- 140# should’ve added more but that was still on the bar from presses.
D3- 265 on yoke and no sandbag so I used an 80# DB and held it horizontal at chest level.
D4- used axle bars with handles and a pair of 45’s on each.
Mobility Done
B1. 45/50/55/65/70
B2. 65
B3. 75
B4. 85
C. 55/65/70/75- 4/80 2/75 1/65
D. 20 Strict #35 push press
Skipped Deadlift-will do on Thursday
5x run & Sandbag carry
3x farmers carry 50 meters #53 Kettle bells
Got out of work so late. only had an hour gym time.
Actually looked through the workout and was able to do most of it only missing the Deadlift and Barbell carry. Will do on Thursday. Resting on Friday for LifeWorx Comp on Saturday
Nice work Cheryl!
Mobility done
A. Done with 5# DBs
Wow lots of mobility and accessory work today…it took us about an hour to get through mobility and part A.
B1. 45-55-65-75-85# (5 reps snatch press)
B2. 90-90-90#
B3. 100-105-110#
B4. 115-120-125#
C. 70-75-80-90-95# (all 8 reps)
D. 40 then 45# both left and right
145 then 165# both left and right
4 rounds: oh barbell carry 165#, except 145# last round; 100# sandbag
70# KBs farmer carry x 200′ unbroken
Oh no, that is too long! I will adjust this so it isn’t as long next week!
Mobility done.
A. TYI 10#, curl and ext. 10
B. 45 – 55 press
95, 100,105, 110 115, 120, 125, 130, 135.
C. 115, 120, 125 for heavy sets
D. 40 and 50 one arm press, 135-165 one arm DL, 185 yoke and 150 sandbag carries, 100 per arm farmers carry.
Great work Kincaid!
Thank you Nichole!
A. Done
B1. Bar/65/95/115/125
B2. 3/3/3….135/145/150 these were tough on my lower back!
B3. 2/2/2….155/165/170
B4. 1/1/1….185/195/205
C. Shoulder Press 95/95/115/125/125
D.5rm Press Right 60,65
5rm Press Left. 60,60
5rm Deadlift Right 185/205
5rm Deadlift Lift 185/205
4 Rounds
205/215/215/215 on Axel bar
150# sandbag
Farmers Carry with 100# plates
Fug! Imma DONE!!!?
B. 45,55,65,75,85
B2 105,105,115
B3. 125,135,135
B4. 145,145,145
C. Skipped not enough time today
A: Done
B1: 65; 75; 85; 85; 90
B2: 115; 125; 130
B3: 135;145; 150
B4: 155; 165; 170
C: 95; 105; 115; 120(5/2/1); 115- Still struggle with good positioning and pain in my left bicep/shoulder
D1: 45lb DB (L/R)x2
D2: 185lbs (R/L)-Right hand was a breeze. Left not so much. Struggled maintaining a hook grip. Hurt like hell! Had to do singles for L because of grip.
D3: Didn’t time but as I moved everything outside the skies opened up so moved it back inside and did 50ft segments.
Yoke- Around 185
Sandbag about 70lbs
D4: 4x50ft – 140lbs+bar/hand
Dynamic Mobility and Activation Done
A. Done with 5# DB all of it!
B1. 35/40/40/45/45
B2. 65
B3. 75
B4. 85/90/90
C. 80/85# up 5# pounds from last week! OMG that was hard!
D. one arm press- 25/30# DB
One arm DL 80# I was not too good at these…
Four Rounds
yoke- 195#
Sandbag 100#
Time: 11:49
Farmer Carry
85# in each hand. Need to go up in weight next time.
Dark Horse Rowing- 10 sets of 250 meters 2K-6 seconds for first set then take 1 second off for each round. Goal achieved. 🙂
Nice work Tracy!
Mobility – done
A. done
B. snatch press – 35/45/55/55/55
complex with 3’s – 70/70/75
complex with 2’s – 80/80/90
complex with 1’s – 95/100/100
power snatches felt pretty good today, same with snatch pulls
C. shoulder press – 65/70/75/75/77
D. one arm press – 25/30 lb.
one arm deadlift – 77/95 lb. finding that balance point on the bar is a bit tricky.
yoke/run/sandbag carry – done
farmer carry – did not complete (will try later on)
Some mobility work done.
Thought it would be fun to do the competition metcon today.
D. 29:27 10 rounds, 3 MU/6 BBJO/30 DU.
Didn’t go as well as I thought it would.
All rounds UB except for a couple trip ups on the double unders. The BBJO is what really did me in, so much time recovering from those.
Mob done
A. Done
B. Snatch press in receiving with 11-22# bar, then some standing at 35#
58/68/78 for next section
C. 55/60/65/65/70 (5/3)
D. Shoulder 22 # barbell, deadlift 85/95
No yoke- 95# barbell, distance all over the place dodging cars and turning corners, sandbag 100#
No farmers walk at end.
Still can’t get into snatch pressing in receiving position due to upper back posture, so stay light otherwise shoulder unhappiness. Went for 2 hr bike ride for fun in the sun.
Mobility done
A. Done
B1. 45/45/45/50/50
B2. 100/105/115
B3. 125/130/140
B4. 150/155/165
C. 95/115/120/125/115
D1. 55# KB
D2. 135#
D3. No yoke or sandbag – so did barbell oh carries and farmer carries with 70# kb’s
Mob done
A: 5/10/10
B: 45/55/55/65/65
95
105
125
C: 95/95/105/105/110
D: 45/50 DB
175 DL
No yoke, PVC w 44# KBs, 100# dball, 35′ in box so 3 lengths each round
90# DB (heaviest we have), 6 lengths
2 rounds, yoke carry. That was all my shoulders could muster. That was horrible…. They were not unbroken by any stretch of the imagination….
Farmers Carry 55#KB in each hand
Good work Chris!
Dyn/Mob-all done
A) 3lbs
B1) 40×2,50×2,,55×1 (tough for me but I love it)
2) 55,60,70
3) 70,75×2
4) 80×2,85×1
C) 65×2,70×3, (last set was tough)
D) 20lbsx1, 30x2nd
4rds:
100 ft yoke (overhead carry w/barbell) used 105 lbs
100 run
200 Ft sandbag (used 70 lbs)
OVER SIGHT didnt see the 1 arm deadlift 🙁
time 12:57
Nicole -can you advise whats a good sub for the yoke carry?
Looking froward to hearing from you!
Hope everyone is healthy and happy -stay cool in this heat! 🙂
I would recommend using something like a barbell and hooking kbs onto bands and hanging the bands from the barbell.
thanks Nicole!!!!!! 🙂
I will def do that next time! <3
hope your well!!