Dynamic Mobility & Activation
Upper Body Anterior Chain Opener x 2 minutes
followed by …
Three sets of:
T-Spine Pulse x 8 reps
Russian Baby Makers
x 10 reps
Band Pass Thrus in Squat x 8-10 reps
One set of:
Band Assisted Cross Pull Scap Retraction x 30 seconds per side
A.
Every 2 minutes, for 3 minutes (3 sets):
Drop Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
Followed by…
Every 2:30 minutes, for 15 minutes, complete:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
B.
Every 2 minutes, for 14 minutes, complete:
Strict Press x 5 reps
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4-6: 80-90% x 3 reps
Set 7: 55-65% x 10 reps
C.
All age divisions:
Every 3 minutes, for 18 minutes, complete:
400 Meter Run
Push-Ups x 25/20 reps
Opted out of program today after physiology & acupuncture. Did an evening yoga class, feeling zen 🙂
A. DS 45, 65, 95
A. SB 115, 135, 155
A. SB 165, 185, 195
A. Complex worked up to 205
B. 105×5, 130×5, 150×5, 170x3x3, 115×10
C. Done
DMA done.
A1-A3. 65-85#.
A4. 75-100#.
B. 75/85/95/100/105/75#.
C. Didn’t exactly time, but via wall clock, all sets around 2:00-2:30. Push-ups faded late in round 4.
Hello!
I don’t know what I’m doing wrong but when I try to post my yesterday training session it is detected as spam 🙁
Hmmm, let me get Jaimie on this!
Hello!
I don’t know what I’m doing wrong but when I try to post my yesterday training session it is detected as spam 🙁
Mobility done.
A1 – Drop snatch at 95#
A2 – Snatch Balance x2 125/135/145; x1 155/165/175/185
A3 – Complex 95/105/115/125/135/145. Felt good.
B – 5×85, 5×100, 5×120, 3×135, 3×145, 3×145, 10×110
C – 1:50/1:52/1:54/1:54/1:58/2:02. Broke last round at 17. Almost!
A: 210# – final complex weight
B: done
C: done
Did the Mob which was good stuff
A. went right to the snatch complex did it as a power snatch complex
95/115/125/135/145/155
B. 5×110/5×130/5×150/3×175/3×185/3×195/10×140
C. subbed 500 row for the run 2:13/2:15/2:21/2:21/2:30/2:38 unb first 4 rounds
Great job Al! How is the knee doing this week?
It is tighter than it has been but only slightly. Likely from heavy squats and all the cleans on Saturday.
Rest it tomorrow and Thursday!
Mob done
A1- 95/115/135
A2-155/165/175
A3- 185/195/205 ( really happy with my progress on these they all felt good and solid.)
A4- 135/145/155/165/ missed one at 175 so I went back down to 155 for the last two sets.
B. 95/115/135/155/160/165 then 105×10
C Ran for all 6 sets. 2:05 for the first couple sets faded on the push-ups on the last two ended up At 2:45 and 2;50.
Great work Art! How is the Endurance Program going?
Love the running program. It’s challenging and fun. I just monitor how my hamstrings/calves and back are feeling as I move through the week. Most weeks I am able to get all three in, some weeks only two based on how I feel. I moved running from Wednesday to Thursday when dead lifts are programmed and added in some courses to run on that have hills and grade to them rather than just going around a track.
Perfect!! I try and do 2 sessions a week as well – I love it!
Mobility- A. Drop snatch-Practiced first-Had lifting guidance today for a bit 35/65/75 Snatch Balance x2-115/120 x 1 /115 Started to heavy-didn’t have a good run. Snatch x1 115/110/105-went backwards-rough lifting today Snatch Complex-65/75/80/80/85/90 -Serious light bulb went off. Now I am positioned over the bar and Hang is so much easier! B. 50/60/70/80/85/90-needed to rest but got all 3-10-#60 C. Good One- 15 Push-ups-10-10-10-15-20 Runs were slow today against the wind-went the other way the last 2 rounds. Usually rest on Sunday’s went for a mile run-worked on Single Under for a comp in November-Partner Comp. Crud 45 Single Unders… Read more »
Awesome Cheryl!!!! The NorCal Masters will be so fun!
So excited already!
Mobility – done
A. Drop snatch – just used a 45lb. bar
Snatch balance – worked up to 115#
Complex – 75/85/95/105/115 – tweaked a muscle in arm/shoulder. Stopped after doing hang snatch. Was a bit sore from Friday to begin with (bicep tendon i think).
B. Used db instead of barbell. 15/20/25/30/30/20.
C. Started the first set but unable to do the push-ups. Too sore. Passed on this WOD. See how it feels tomorrow.
How is the shoulder feeling today Barry?
A little better. Should be ok for most of the movements we are doing today. Just going to keep the power cleans and cleans relatively light and see how they feel.
Good call.
Mobility done
A1. 55-75-75# drop snatch (power catch position)
A2. Skipped sn Bal
A3. 85-95-105-115-125-135# Snatch pull+ hang power snatch + below knee power snatch +power snatch (last 2 reps at 135# were full not power)
B. 65-75-85-100-105-112-85# strict press
C. 2:01, 2:01, 2:04, 2:14, 2:23, 2:30 (subbed out run with 425m row)
D. Cash out accessory work, 3 sets:
25 ghd situps
12 Glute ham raises
Mobility done.
A. Heal pain so did OH squats 135-185
B. 85, 105, 115, 125, 135, 145, 10 @95
C. 2:26, 2:51, 14 reps, 15 reps, 15 reps, 20 reps(Finished 25 at 3:20.) PUs sure fell apart fast!
Got what I could today.
B. 85-105-120-3 sets@155-105
Helen: 8:45. Did it 9 seconds faster in July. I’m ok with that considering I’m stronger now. And this is the off season.
That is awesome Dan!!
dyn/Mob Done
a1) D/S:70x1x1fail,70,75,80×2,83x1xanother Pwr snatch with OHS
2) SB: 65,70,75,
3) SB:(1rp) 80xf,80,85
B) SP: 47,×5,56,x5,65×1,75×1,80×1
bumed out I overlooked the lat set of M/e with 10 rps .. I really need this -Im weak at
this lift. 🙁
C) 3for18: 6sets 24 min
(averaged 2 min, worse 2:30=400m)
Missed run wod from thurs,
6setsx3minx1min total distance 1.97 miles
good nite everyone!
Mobility done
A1. Up to 135
Balance up to 175
Balance up to 185
Complex up to 185 felt pretty solid
B. 105/115/125/135/145/145/105
C. All done runs were a little slow it finished from 2:19-2:26
Mobility completed
A1)75#(3)
A2)105#/115(2)
A3)125#(3)
A4)95#/100/105/110/115 (2)
B)80#/95/110/125/130/135/95
C)1:41/144/1:52/1:58/2:07/2:07
First four runs were 1:15. The last two runs were 1:16.
Traveling to New York tomorrow. Be back on Wednesday.
Damn Dean! Nicely done!
Thank you Dave!
hello Dean dont know how much time youll have or if you can travel Im out in suffolk if your interested or have time to train. 🙂
safe travels!
Thank you for the offer Lise. I’m in and out the same day. 6:00 am flight out and 6:00 pm flight back.
Dean no worries..I understand I just wanted you to know the offer is there if you were interested 🙂 or needed to get the wod in : safe travels!
So fast Dean!!
Thanks Nichole!
Drop snatch
135,155,175
Snatch balance
205, 225, 235×1 missed 2nd
Snatch balancex1
235,240,240
Snatch complex no resets hang onto the bar the whole Rd
115,135,140,145,150,150 no misses working on patience
B.
105,125,135,145,150,150,105#
C. Done turned into a run fest lol
Good to be back!
Crossover symmetry & mobility done
A.
50/65/75 drop snatch
85/95/95 snatch balance x2
105/115/120 snatch balance X1
Snatch complex built to 105# and then did a few extra snatches got 115# tried 120 so close!
B. 55/65/75/95/100/100/75
C. My shins cramped so this was not good.
2:22/2:26/2:31/2:41/2:53/2:46
Good Monday!!
Welcome back Tracy!
Thanks Dean! Glad to be back!
yyay welcome!!!! and strong as ever! 🙂 <3
Make sure you are hydrated and happy Monday! 🙂
It was much better today no cramps! Lots of fluid today! I think I was dehydrated. ?
Mobility done
A1. 95/105/115
A2. 125/135/145
A3. 155/175/185 (I believe a PR – never logged it before, but I have now)
A4. 95/105/115/125/135/145
B. 80(5)/100(5)/115(5)/135(3)/140(3)/145(3)/100(10)
C. 1:56 – 2:02 per round for 4 rounds, round 5 was 2:18 and round 6 was 2:22 – pushups were rough those last 2 rounds!
Awesome Joe!!! Nice work on that conditioning!
Thanks Nichole!