Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench
x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Butterfly Stretch x 45 seconds
and then …
Row 500 meters @ a conversational pace
and then …
A.
Every 2 minutes, for 16 minutes, complete:
Snatch from blocks x 1 rep
Set 1 – 65%
Set 2 – 70%
Set 3-4 – 75%
Set 5-8 – 75-80%
B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 85% of 1-RM
*Set 4 – 1 rep @ 90% of 1-RM
*Set 5 – 2 reps @ 85% of 1-RM
*Set 6 – 4 reps @ 80% of 1-RM
*Set 7 – 6 reps @ 70% of 1-RM
C.
For time:
Assault Bike x 20 calories
10 Power Cleans
20 Alternating Dumbbell Snatch
30 Toes to Bar
40 Calorie Row
30 Toes to Bar
20 Alternating Dumbbell Snatch
10 Power Cleans
40-49: 185/125 lbs; 75/55 lbs
50-54: 135/95 lbs; 65/45 lbs
55-59: 115/75 lbs; 55/35 lbs
60+:
95/65 lbs; 45/25 lbs
Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 25 minutes, complete:
Assault Bike x 30 seconds
Work to keep your RPMs consistent. This should be an RPM that is challenging but something you can still hit continiously. For males, look for 65+ RPMs and females 55+ RPMs.
delayed entry – did it on asssigned date
Dyn/Mob Done
A) 65lbs,75,80,85
B) 200lbs,230,240,25,5,230,200
C) 13mins Rxd except had to use 50 lbs ( no 45 lb D/b)
no optional sesion 🙁
A. 39-43 kg
B: 155, 175, 185, 200, 185, 175, 155#
C. 17:32
A. 135, 145, 145, 155, 155, 165, 175, 165
B. Hip belt squats (can’t rack bar on back, stitches)
C. 12:32 135#/ 70# db sn
Morning session
A: 135; 145; 155; 160; 165×2; 170×2
B: 235; 265; 285; 300; 285; 265; 235
C: 13:42- Thank you Nichole for allowing me to play with all my toys in the garage with one workout.
Evening session: Invictus Gymnastics pistol work/ progressions
Then ran through a Athen Throwdown Qualifier-
For Time (8 min cap)
40 Front Rack lunge buy in 50kg then
30 DU
21 OHS 50kg
50 DU
15 OHS
70 DU
9 OHS
7:38- Butt burner!!
A. first time catching below 90 degrees since surgery 8 weeks ago 105-135- felt good/ a little wobbly but no pain
https://www.youtube.com/watch?v=RnpvwyMgGEQ
B. 210/235/265/295/265/235/210 went to parallel
C. 135/70 db but did 15 single arm snatch instead of 20 alternating just with the left to rest my right shoulder which felt a little weird since Wednesday 11:13
did 13 rounds of optional AB at 65 rpm
Left shoulder (rotator cuff supraspinatus) still very sore
Mobility done and Al showed me a new set of shoulder stretches…good stuff!
A. 105-115-125-130-130-135-135-135#
B. 185-210-225-240-225-210-185#
C. Subbed out the alt Db snatch with 15 right arm only db snatch at #50 and also the t2b for Ghd sit-ups as it hurt to hang from the bar. 11:33
Op Session @ lunch
On AD Pro held 72-74 calls each rnd with a total of 400 cals.
PM
Mob Done
A. 135/145/155/160/165 (Nicole I’d love feedback on these. I’ll post on FB)
B. 289/320/340/360/340/320/280
C. 16.43. @ 185 and 75. Felt spent. Ooof.
95,115,125/2,135/2,145/2
300,340,360,385,360,340,300 felt great
185pc/55kb had to stop regular class needed space
Session 2
All rds done @ 65 rpm__Felt good, not challenging like it used to be. Maybe should have gone harder???
Distance: 6.0
Cals: 216
283 cal assault bike
Back Squats
Prior to starting programing today I did the LuRong Challenge Wod for the week at our gym. Great time but this might have been a mistake because shoulders were fried. I got 14:10 on Wod. Then right into programming thus little light today.
A-115,125,135,135,145
B-220, 255, 265, failed at 275, then 265 and 245
C-16:10 Was fine on everything but think I was exhausted on PC, stayed at 185 but they were slow singles. Too slow. Should have modified to 175 maybe.
C. RX. 185, 75
A. 115,125,135,155×5
B. 225,255,265,305,265,255,225
C. 13:05. PC singles, TTB 10+10+10 for both
A&B done in the percentages. Felt good!
C. 12:48 a little tired but happy with the result
Air Bike session done
Banged up my shoulder be back soon to chase you
Mob
Built to 130 blocks are strange to me.
Bsq felt very heavy today I could hit 90% prettt easy 3 wks ago today not so much , had a busy 24 on shift mayb that is why ?
Wod 14:10 used 50 db biggest ones we had , did 10 extra bc of weight .
Did comp ropes plus cal on bike , 16:36 mins .
Swam easy after 1,200
gotta start training with you and Dempsey gotta get my time down.
Next week I will b there in the mornings just text me when u want to come over ?
can you do 430am?
DMA Done
A. Built up to 115#
B. 206#, 235#,250#, 265#,250#,235#, 206#
C. 13:40, T2b fell apart couldn’t link them when I was fatigued. Only used 50# DB as the largest we have.
c. 17:22 32kg kb don’t have heavy
dumbbells. my TTB have to start getting better.
DMA : done
A: 40/44/47/50/40/40/40/40 kg
B: 77/88/93/100/93/88/77 kg
C: 12:33 min
Stil same issues with pulling myself under the bar during the snatch??
It takes a long time to master the lifts. Even elite weightlifters are still working on fine tuning their technique so don’t get discouraged!
Mob done….tired today
A.120-139 good. 2nd 139/F, 1__148/F, 1__148x2/VG__148/F-F-VG
B. 232/2 (2nd set) only got 1 of 4 reps__up to 261 & down to 203 all good/heavy today
C: 15:30…sub 60# db for 75…good decision
AB: 1+?min
Row: 2:10 min
T2B set 1: 3×10
T2B set 2: 5 singles, 5UB, 2singles, 3UB, 3×5 UB
Did Pwr Snatch…good/tough @ 60#
Pwr Cln: all singles…all tough
Mobility completed
A)90#/100/105(2)/110(2)/115(2) I really enjoy working from the blocks.
B)200#/230/240/255/240/230/200 This was spicy.
C)Nichole I am cleared for full activity. 13:23 Cleans @135# and snatches @65#. Cleans all fast singles. Snatches were a grind. Very happy with the T2B. Both rounds done 20/10.
Optional Session)I misread this and thought it was 20 minutes instead of 25 minutes. Completed and accumulated 183 calories while maintaining 65 RPM each round.
Awesome Dean, glad you are cleared and feeling better!
Thanks Nichole! It felt good to be able to open it up today.