Dynamic Mobility & Activation
Three sets of:
Hip Circles x 8 each direction
Ankle Pulse x 10 pulses per leg
Band Assisted Hip Flexor Stretch
x 45 seconds per side
followed by …
One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
A.
Ten sets of:
Dead Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds
B.
Two sets of:
45/33 lbs Tall Clean x 3 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Front Squat x 3 reps
Followed by …
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1.1.1
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps
C.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
followed by…
One set of:
Sandbag Carry x 300 feet
(as heavy as possible, 1-2 drops allowed)
Optional Training Session
Five sets of:
Row 1000 meter @ 10 seconds slower than your 5k Pace
Rest 60 seconds
Had to skip today… Did the class WOD 🙁
Mobility done. Added 400m run and 400m row to mobility at the beginning. This helped loosen up the legs significantly. Probably will incorporate a lot more work to get heart rate up before doing my mobility and crossover symmetry work. A – 220# for 10×2. B1 – PCx3 135/155/175/185/195# B2 – Clean 1.1.1 175/190/205/215# B3 – Pulls 250# C1 – Sandbag squats 150#. Our heaviest sandbag is 70#. Need to find a better way. Juggling 3 is a pain. C2 – OH Yoke with Rogue fat bar loaded to 150#. Not the same but a decent workout. Might try and… Read more »
Great idea Mike – glad that helped with your warm up!
A. 255 across
B. Skipped everything else, shoulder was not happy from yesterday!
Optional row done: 3:41/3:40/3:41/3:40/3:39. 1:50 pace 25 stroke average
How is the shoulder feeling today?
Shoulder done! Its my Scalene muscle which is wrapped in nerves. Been getting ART done for the last 8 weeks and we’ve decided its probably time for a Cortisone shot into the juggular!??
Yikes Andy!
A: 285# – 2 second pause FS’s
B:
PC up to 265#
Clean cluster: 285#
Finished with Single cleans instead of pulls: 305, 315, 325#
C: skipped, did metcon instead.
AM swim 30-50’s
Mob Done
A. 10×2 @ 245
B. Tall cleans done
Power cleans @ 185/205/215/225/235
Cleans @ 225/245/255/265
Clean pulls @ 275/285/295
C. Sandbag Squats with 200# bag
OH yoke @ 265/285
Sandbag carry 200# 150′ x 2
Then some Rev Hyper.
A. I did box FS at 185 x 2 did 7 sets and gave it a rest
B. did the power cleans- kept it light bc of impact did 3×95/115/135/155/175/175 it all felt pretty good
C. skipped and did the optional rowing
went too fast 3:56/3:57/4:00/3:57/3:54 no way I can row a 5k at that pace but sucked some wind
A. 165
B. 35, 45
105, 115, 125, 135, 145
125, 135, 145, 155
Pulls at 125
C.
No sandbag, so I did squats with a 90# keg.
OH carry at 95#. Four sets.
Optional row completed this morning at 2:15 pace.
Mobility done
A. Dead stop front squats 205.
B. Tall cleans then power and squat 115-135. Pwr cleans 155-205. Clean to heavy triple 155-225.
C. Skipped
Optional row 5×1000
3:57, 3:58 3:54, 3:54, 3:47. Didnt have anything to go off of so think I went faster than a 5k time. 5k would probaly be more like 4 min plus intervals. Oh well, good sweat on that one.
Mobility – done
A. Dead stops 2 Reps – 10 sets @ 125lb.
B. Power Cleans – 75/95/105/115/125
Cleans 1.1.1 – 135/140/145/150
Clean Pulls – done
C. Overhead Yoke – done using KB’s and Green Bands
Sandbag carry – 90lb. (no drops)
Dyn/Mob Done
skipped bnd walks ( short on time
A) 175x10sx2rps
B1) 33lbsx3
2) 45lbsx3
3) 85lbs (styaed with the weight bc hte technique wasstartingto come together.
4) 115,120,125×2+1 fail,125×4 fails,1131x3failss
C1) heavy bag: 70x2sx5rps
OH yoke 71lbs
2 sandbag carry: used a heavy bag it was heavier than heavier about 76-75
optinoal work
10s
4:45, 4;51,4:55,4:55,455
;
Good to hear Lise!
Thank you Coach Nicole! 🙂 I feel better now.. I was beaten myself about not going up… LOL thanks again!
Mobility done
A. 165#
B. Tall cleans done
Power Cleans 125-145-155-165 (3rd clean wasn’t power)-165# (all 3 PC)
Full Cleans 165-175-180-185#
Had to get to Dr. Appt
Strong cleans Cheryl!
Dma done A. 205# across B. Tall done Power cleans up to 225# Cleans up to 205# Pulls up to 225# C. Sandbag done Yoke carry axle bar with kb on end 1000 m rows did them at 2:00 pace at settings 1,3,5,7,10 stayed at the same pace and finished all of them with 66 calories. I suggest you all try different settings. I have found out there is not a difference on my calories rowed it’s how I feel after getting off when it is at a lower setting I feel fresher getting off rower. If your in my… Read more »
Exactly what they told me at the Rowing cert. Everyone could be different.
Totally … I will try and find a video from Shane (Dark Horse Rowing) about this
Mobility done
A. Dead stop at 80% 135#
B. Tall cleans done
Power cleans- 85/95/105/115/125
Full cleans- 105/115/125/135
Clean pulls- 145
Sandbag squats -100#
Overhead yoke 195#. I think I can add some weight now these are getting better that is what our YOke weighs. I haven’t added any plates yet. Am I doing this corectly?
Sandbag carry 120# unbroken I wanted to cry the last 25 feet but i made it!
No extra conditioning today. Just plain exhausted.
Can you post a video? And yes, if you are able to walk with the yoke unloaded then you can start adding some weight to it.
Mobility done
Dead Stop FS- 135 155 165 175 175 175 185 185
Power Cleans x3 – 95 115 135 155 165(2)
Clean x 3 – 115 135 155 165
Clean Pull x 3 – 175 185 195
Sandbag squats x 5 – no bag so i squared 205 barbell x 5
Overhead Yoke Carry 100′ — 135 no drops 155 no drops
Dead Stop #110-Felt good today-Went earlt to get these in.
Jumped in with class-worked until 4:30amk-decided to sleep in.
10 EMOM
High Hang Clean
5 Went light for form #85-
3 Min 2 #95
2 min 1-#100
5 great reps at #95
6 rounds for time
2 Cleans #125
3 HSPU
4 C2B
5:16-
Cleans were singles
HSPU-C2B unbroken-Working on Cycling…
Felt great today!
Mobility done
A. Dead stop @80% 2X10 @215
B. 2 sets Tall cleans @45 x 3
B1. 2 sets tall cleans + front squat @ 65 x 3
B2. 135, 145, 155, 165, 175
B3. 185, 190, 195, 200
B4 clean pulls afternoon session, I’ll be back
C. Afternoon session
Optional training afternoon sesssion
C.
175# 2×5 squat with atlas stones
100m 100#atlas stone carry UB
2 sets Overhead yoke carry 285 and 305# stopped and turned at 50ft woohoo 40# pr
Nice Tom!!!!!
Thx
Mobility done
Dead stop 80%x2 x 10 sets
175,175,175,175,175,175,185,185,185,185
Tall clean +3fs done at RX
PC E2MOM x3
175,185,195,205,210
Clean 1.1.1 E2MOM
185,190,195,200
Clean pulls
235 across x3
Mobility Done
A. 110kg (240)
B.
Power Clean 110kg (240)
Cleans 125kg (275)
Pulls 135kg (295)
No Yoke – so did Overhead bamboo walks – posted it on the face book page.
Mobility done
A. 195#
B. PC – up to 205# (TnG); Cleans up to 215#; Pulls: 235#
C. Done
Awesome Joe
Thanks Nichole!