Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the pecs.
Partner T-Spine Stretch on Pull-Up Bar
Shoulder Circuit
Bicep Openers
x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk
x 20 meters
and then …
Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Press x 3 reps
Full Clean & Jerk x 3 reps
A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Press in Split x 3 reps
Immediately followed by. . .
Every 60 seconds, for 3 minutes, complete (3 sets):
Tall Cleans x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean from 2″ below knee + Jerk x 1 rep
*Set 1-2 @ 70-75% of 1-RM Clean & Jerk
*Set 3-4 @ 75-80% of 1-RM Clean & Jerk
*Set 5-6 @ 80-85% of 1-RM Clean & Jerk
C.
Every 7 minutes, for 21 minutes, complete (3 sets):
Run x 400 Meters
Strict Pull-Ups x (age division)
Assault Bike x 10/8 Calories
DB Box Step-Overs x 14 reps
35-49: 10/8 reps; 55/35 lbs
50-54: 8/6 reps; 45/25 lbs
55+: 6/4 reps; 35/20 lbs
Note:
Push the pace on the box step-overs. This movement is definitely one that is more mind over matter so keep your mind engaged when doing them and have a goal of going unbroken on each set. You should have at least 90 seconds of rest, if not more, for these sets!
D.
For completion:
Banded March x 3 minutes
Active Recovery Day after weekend competition.
– 15min Row @ 2:15 pace
– 15min Bike @ 55-60 rpm
– ROMWOD
A. Done, subbed tall clean for jerk dip–I think that is a better drill for me
B. 110/115/120– a few forward jerks, these have not been going great lately
C. 5:39/5:24/5:25– definitely ran a bit too far, saw the marker on the way back on last 400m. Had to break up box step overs and pull-ups
Make sure to film your jerks so I can take a look at them!!
A) 75/85/95# for both
A1. 65/85/95
A2. 95/105/115
B. 170:180/190/195/200/205
C. 4:10/4:25/4:54, wow grip with the dbs was rough.
D. Done
Nice push Michael!
Thanks Nichole!
DMA – done A1 – 65/70/75# A2 – 55/60/65# B – abandoned this after set 3 (90/95/95#). I did something to my rib doing a 2RM thruster in a comp a couple of weeks ago, and it seems to be aggravated by C&Js. I’ve subluxated my ribs on both sides on a few occasions over the past 3 years and it’s extremely painful. It’s not at that point, but definitely a little “off,” so am going to take it easy with any overhead pushing movements for a couple of weeks and going to see chiropractor. C (50-54) – 3:41 /… Read more »
Oh no!! How is the rib feeling today?
It’s feeling fine. I think strict presses will be fine; it’s just the jarring movement of the jerks that seems to aggravate it. I think it will fix itself with some TLC over the next couple of weeks.
A. Done
B. 175, 185, 195, 205, 210, 215.
C. 3:54, 3:48, 3:42. Runs got smoother each round.
D. Done
Awesome to see those times get faster!
Thanks Nichole! Nice to start running again.
A. 5 sets: Every 2 min5 kb snatch5 kb s2oh5 kb ohs B. 5 sets: Every 3 min 5 back squats (5lbs up from last week) C. 30-25-20-15-10-5wall ballsbike cals Great day!! Was feeling a little tired from Murph, butfelt better as I got moving. 😉 A. done. used 35# and went unbroken each arm.B. done. worked at 165. Felt a little sticky at first, butit loosened up as I went along. :)C. Time: 18:21. This was fun!! I was very happy with mywall balls. 🙂 15/8/7, 10/8/7, 10/10, 15, 10, 5. Once upon atime I would have done sets… Read more »
DMA) done
A1)135
A2)135 focused on technique
B)175,185,195,205,215,225
Finally feel like I’m making progress on my cleans
C)3:41,3:43,3:48
1st rd of pull ups unbroken
2nd rd5,5
3rd rd 5,3,2
Wanted to set the dB so bad, that was hell on the grip
D) done
Great work – yes, that is a MAJOR grip burner!
A. Done.
B. Up to 185
C. (50-54) 3:41/3:44/3:48
Nice work Perry!
Thanks Nichole!
DMA – done
A1. done
B. 120 – 125 – 130 – 135 – 140 – 145
C. Subbed Ski-erg for the Assault Bike and used 20″ box
4:37 – 4:21 – 4:18
D. done
Oh love the Ski Erg!
A1. 135/140/145
A2. 75/95/125
B. 180/190/195/205/215/215
C. 4:36/4:30/4:28 – took me a set to figure out a rhythm for the step overs. They got better each round. Much respect for the regional athletes doing 50 of those with 70#.
D. Done
Nice work today Joe!
Thanks Nichole!
A. 40-50kg for both
B. % off 90kg
C. Done holding 16kg/hand step overs
D. Green band over shoulders
Did cleans @ 145,165,170 did not feel great
But that is ok
Did the wod using the truform got about 1:45 secs rest on each round 🙂 painful
Then did the 500 row stoh dub wod I missed
Did each round in 3:45 , kept dubs UB pace the row @1:54
Tried to FSq today light 155 Tempo very frustrating as this weight was a joke last time this year 🙁 ? back to the drawing board .
And doing tempo fs after 2 conditioning workouts will also make that super hard!
True:)
A DONE
B 135 135 145 145 155 155 went high pull really focused on a real high and explosive pull.
C 5.00 5.00 5.30 my short self scaled the box step up 20 45 and a 20in box.
D. Later
C.
4:24
4:14
4:19
Strength later.
A. Done
B. Done
C. 4:24, 4:38, 4:23
D. Done
Nice work Theresa!
A1) 65/70/75
A2) 45/55/65
B) 115/120/125/125/130/135. Hit all my percentages.
C) I wore my running shoes for this one. Made a huge difference on the run. No numb toes! Not great for the box stepovets though so Scaled weight to 25lbs for step overs.
4:15
4:37
4:34 strict pull-ups went away. I panicked because i thought i was using a lot more time so went to a very light band for the last 4 pull-ups. Probably should have just rested more and just done those without. I had plenty of time ?
So happy to hear the running shoes helped!
I pretty much wear my reebok Harmony road runners for everything unless there’s a heavier barbell. So good for DU, box jumps, wall balls, burpees etc… oh and running haha
Mobility completed
A1)95#/105/115
A2)75#/85/90
B)130#(2)/140(2)/150(2)
C)4:06/4:09/4:00 I lost so much time each time I stepped off the box as the weight would pull me forward a step or two. Is there a better technique we should be using to step off the box?
D)Completed
Did you see how there athletes this weekend did the step overs laterally?
Unfortunately I did not get a chance to watch this weekend. I’ll watch it this week and check it out. Lateral would have probably been easier. Thanks.
(50-54)
warm up & mobility: done
A. press in split: 55#, 65#, 70#
tall cleans:70#, 65#, 67# (had to go down in weight to get it right)
B. 100#, 106#, 112#
C. 5:01, 5:01, 5:25
D. done
A. 55/60/60
Tall cleans 60/65/75
B. 110/115/120/125/130/135
C. 4:35/4:19/4:40
Round 1&3 did 12 cal airdyne
D. Done