Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps
One set of:
Front Rack Mobility x 60 seconds per side
A.
Every 60 seconds, for 3 minutes, complete:
Muscle Clean x 2 reps (work on fast elbows)
and then …
Every 2 minutes, for 12 minutes, complete:
Clean from Mid-Thigh Off Blocks + Front Squat
Build over the course of the 6 sets
Every 2 minutes, for 6 minutes, complete:
Clean Pulls x 1.1.1 @ 90-95%
B.
Every 5 minutes, for 20 minutes, complete:
Row 500 Meters
Double-Unders x 30 reps
Wall Ball Shots x 10 reps
40-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target
C.
Three sets of:
Glute Ham Raises x 6 reps
Rest 60 seconds
Ab Wheel Roll-Outs x 10 reps
Rest 60 seconds
Banded Hip Bridges x 25 reps
Rest 60 seconds
Optional Session (Best performed 3-4 hours after the first session)
A.
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 4 reps @ 80%
Rest 2 minutes
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used.
DMA Done
A.1 – 60kg,
A.2 – Did Hang Cleans – 80,90,92,95,97,100kg’s
A3. – 100,105,110kg’s
B. Felt ok did 2:52, 2:42, 2:53, 2:52
Will do C. with Optional Session this afternoon.
Late post.
A. Muscle Clean up to 95#
B. Hang Cleans (no blocks) + FS up to 135#. Cleans up to 155#. No pulls.
C. 3 rounds of 500m row/20 WB’s. No DU’s. No rest. NFT.
Ran out of time.
A. Muscle 135, 165
Off blocks + fs 185, 205, 215, 215, 225, 235
Pulls 255
B. 2:40 all rounds
C. Done
So fast Matt!
A:
muscle clean: 95lb, 105, 115
Clean off blocks & FS: 115, 125, 130, 135, 140, 145
Clean pulls: 3x 185, 3x 195
B: 3:08; 3:03; 3:11; 3:40; subbed m 35lb dumbbell thrusters for wall-ball (too cold and wet out). They fell apart on the last round.
C: done
Mobs & Activation Done
A. Muscle Clean
75#, 85#, 95#
Clean from blocks Mid-thigh+Front Sq.
115#, 125#, 135#, 155#, 175#, 185#
Clean Pulls
185#, 200#, 210#
B. 2:37, 2:42, 2:44, 2:40
C. Done
Did not do Optional felt spent from todays sesh.
mob done
A1: 85#
A2 85/95/105/155/125/130
A3: 140
B. Done, only 10 DU per round, knee is still sore from box jumps
That was all for today
before A I did some Jerks using the blocks- worked up to 255- no misses but some ugly ones
A. Did some mid thigh cleans- up to 225- missed 235 twice- pulling plenty high but collapsing
B. 2:38/2:41/2:45/2:47
Hey Al! Your jerk is looking much better! Continue to work on keeping that mid line tight as you dip and drive and you will keep seeing great improvements in your jerk receiving position!
For your clean, make sure to release your hook grip. You are holding onto that bar with dear life. Release your hook grip, stay connected to the bar and get those elbows around even faster and you make that lift all day.
K boss, thx
Mob done
A1- Muscle cleans at 135
A2- blocks +FS 185/195/205/215/225/235
A3- Pulls at 275
B. 2:28/2:26/2:25/2:26
C. Done
Op Session
A. 240/260/280/300/320
B. 100# bag
A. Backsquat 205/215/235/250/265
B. Clean+FS (no blocks) 155-195
C. Metcon 2:43/2:41/2:41/2:41
D. GHR & ab wheel roll-outs
Mobility done
Did back squats first:
155, 170, 180, 190, 205#
A1. 85-95-95
A2. 135-145-155-165-175-185# (these felt good)
B. 2:47, 2:45, 2:48, 2:43
C. Did GHR, plank holds, glute bridges
Awesome work Cheryl! Cleans look good but I would still like to see your elbows get around the bar faster and higher.
Ok…so when you say get elbows around the bar faster…do I need to start pulling my elbows sooner around the bar or just send them through at a faster pace?
Send them through at a faster pace
Stayed lighter back was sore before 17.1 from too much ring work .
A. 115mc, 115,125,135,145,155,165 HHC, 205 2 for 3 rounds clean pulls.
B.2:53,2:58,3:10,3:15
C. Skipped to save back
Mobility – done (pm)
A1. 75 – 85 – 95
A2. 115 – 125 – 135 – 145 – 155 – 165 – 175
A3. all sets @ 165
B. 3:03 – 3:05 – 3:12 – 3:02 (rows were around 2:00 for each set)
C. Done
Optional Session (am)
A. 140 – 150 – 160 – 175 – 185
B. 100lb. sandbag
B. Row workout 1st
Then
C.
A. MC @135 clean + FS at 225
Then
Yesterday’s snatch only up to 135
Then
Low Ring MU from box 5×3
Then
Tested out a few ring MU not bad as long as I stay tight
Great to hear Pete!
A. Done. Wasn’t feeling as solid as I would like in the hips/timing when the weight got heavier. It’s in my head. That mid thigh position off the blocks felt like it should be the perfect position to launch from. I feel rock solid with the bar, but add a little weight and things go out the window.
B. Done. Felt pretty strong throughout. Kind of surprised myself.
C. Done.
Send me video of you lifting Don (nichole@invictusathlete.com)
A. 185,195,205 (slow elbows so went down
to 135,155,175)
A2. 185,185,195,195,205,205
A3. 275# don’t think these were clean pulls though will post vid.
B. completed but changed it to work on my MU’S.
500m row
10 wall ball
1 ring MU completed
rested 30min
Back squat
190,205,220,235,255 (2,1,1)
Airdyne 10sets of 30/30 done
Mobility completed.
Did not want to pull today with weight to give my back another day of rest. Switched in back squats instead of cleans.
A)175#/190/205/220/230
B)2:58/2:53/2:53/2:56
C)Completed minus glute ham raises.
M&A Done
A1.Up to 95#
A2. Up to 135#
A3. Up to 195#
B. 3:01 1 DU fail, 2:51 1 DU fail, 2:53, 2:54 1 DU fail, row was roughly 1:56 to 2:00 @ 27 S/M to 30 S/M.
C. Done
Mobility done
A1. Up to 175
A2. Up to 205
A3. 230
B. Done – all around 2:45-2:50
C. Done
Did back squats after about 10 mins rest – no time later and wanted to get some in.
Mob done
A. done
CLN+FSQT up to 185
CLN Pulls @ 215
B. 2:50, 2:38, 2:36, 2:42
Row: (30-33 S/Mx4) 1:54?, 1:52, 1:45, 1:54
DU’s: 3 misses, 1 miss, UB, UB
WB: All UB
C. done
Session 2: in a bit…
Back SQT:
400m SB Carry:
Hope you got some good rest last night Ian!
On these
Clean Pulls x 1.1.1 @ 90-95%,
What does 1.1.1 mean?
Thanks in advance to your answer
Three singles, reset each
The rest represents an 8-10 second rest
Gracias Nichole
options for the front rack mob if you are by yourself