Dynamic Mobility, Activation and Warm-Up
Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.
and then …
Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps
A.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
B.
Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 2 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets.
C.
“Fran”
21-15-9
Thrusters
Pull-Ups
35-54: 95/65 lbs
55+:
65/45 lbs
D.
Two Sets of:
1/2 Kneeling Landmine Press x 12 reps each arm
Landmine Row x 12 reps each arm
Rest 2 minutes
followed by…
Two Sets of:
Banded Tricep Pushdown x 12 reps each side
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds
Optional Session
(Best performed 3-4 hours between sessions)
Every minute, on the minute, for 7 minutes:
5 Barbell Supinated Grip Rows
10 Seconds Max Effort on the Assault Bike
and then …
Three sets of:
Sandbag Squats x 10 reps
Sled Sprint x 100 meters (the last 25 meters should be very challenging)
Rest 3 minutes
and then …
Three sets of:
Harness Bear Crawl Sprints x 40 meters
Rest 2 minutes
Did what I could today was happy to be moving been sick for 8 days.
Quite a few days a behind as I am traveling but I want to test the 1rpm..
Front squat…235 which is a PR
Press 143. I can’t remember my last test there so PRish.
I didn’t do Fran.
A. 215/225/240/225/245/255. 275 10# PR 215/6
B. 135/5,145,3,155,2,165/1,175/1,185/1 20#PR
C. Fran with weighted vest at 30#. First rnd in 2:37 and then couldnt breathe. Fighting sinus infection and coughing Sorry not completed.
Hope you feel better soon Steve! Great work on your PR’s – those are massive!
DMA – Complete
A.) 250/265/280/265/280/320(PR)/250. All reps as prescribed. (FS w/2min rest between)
B.) 85/130/150/160/175/185(missed). PR weight felt good then went up 10lbs and it wasn’t there…next time. (Press w/3min rest)
C.) FRAN- 3:32 (No PR- 42secs off).
Did first and last set ub. Second set was halves. Should’ve split the first set then ub for the last 2.
No FRAN lungs though so that’s a bonus.
D1.) Complete- 25lbs plate. (2sets of 1/2 kneeling Landmine Press x12 & Landmine Row x12)
D2.) Complete- Red band & 12lb DBs. (2 sets Banded Tri Pulldown & DB Lateral Raises x 12)
Congrats on that PR!!!
A) 235/250/265/250/265/280/240# missed 95% then made it, broke last set into 3/3 legs didnt show up today, no PR
B) 80/115/135/ missed 155/ missed 150/ made 145 no PR
C) Class was using the rig for squats so just moved through Fran as best I could when pull up bars were available btwn their sets. 7:55
D) Done
This morning: Track session with local running group 1 mile warm-up jog followed by running drills 6 x 600m w/ 200m fast walking break. All in right about 2:30 1/2 mile cool-down jog This evening: DMA – done A – Front Squats Set 1 – 3 reps @ 135# Set 2 – 2 reps @ 145# Set 3 – 1 rep @ 155# Set 4 – 3 reps @ 145# Set 5 – 2 reps @ 155# (failed second rep) Set 6 – 1 rep @ 157# (95%) – that’s all I had today Set 7 – did only 4… Read more »
Shoulder mobility warmup
Deep squat mobility
Ankle mobility stretch
Assault bike 30/30 10 sets at 61 RPM
5 thrusters 5 pull-ups
FRAN 55+ 65lbs 2:49
Previous time at 75lbs 3:16
Wow…way to crush it Ed! Very nice job indeed.
Nice work Ed!!
Warm-up: Done
A.RM 310 POUNDS
B.RM 175 POUNDS
C.FRAN 4 29
D. Done
HAPPY!!!
A. 245, 260, 270, 260, 270, 290(f), 245 for 4. Bummer. Felt heavier than I thought it would. Hoping it was just from the cleans yesterday.
B. 95, 115, 135, 145, 155, 165(PR), 170(f), 170(f). Not bad.
C. Skipped. Did class WOD with a couple buddies from gym.
14 min AMRAP of: 5 clapping pushups (you read that right), 6 box jumps, 7 strict pull-ups. Did 14 rounds.
D. Out of time. Will try and get this in (along with Fran) sometime during the remainder of the week.
Joined class wod today–it was a busy place today!
A. Max for following: 5 strict press/5push press/5power jerk, no breaking, up to 75#
B. 12 min of: 12 pull-ups/12 burpees over DB, 12 DB snatch 35#. Started a bit fast
dyn/ mob. wow that barbell hurt so good! 🙂
A). FS: 190 lbs,205,215,204,215,.225x fails ( trouble breathing the weight made it worse) 190
B). P: 43 lbs,63,73,80, 90 ( not a PR )
C). 2:49 Rxd
D) 50 lbs/10 lbs
couldn’t stay for the optional 🙁
Nice job on your Fran time!
thank you so much Nicole!!!
A. 275/290/305/295/325/350f/350f/275- 1rm still 340 ?
B. 95/145/160/185/195pr/197pr strict press
C. Fran – 6:20/ 27 second improvement and pr
D. Done
Congrats on your press and Fran PR!
DMA Done
A. 233/251/264/233/264/286/293 lbs (PR) Felt a little my lumbar.
B. 77/114/132/145/160/167 lbs(PR)
C. 4:40 (PR) Last time 5:49 Thruster Unbroken. I need to work more on Pull Ups.
D.Ran out of time.
Karate Class
Great job on your PRs!!!
45/5’5″/160
A. 3@265, 2@285,1@295,3@275,2@285,1@295 6@265 Poor diet, poor sleep = poor lifts
B. 5@75, 3@115, 2@120, 1@125 Still nursing shoulder and concentrating on position with anything overhead.
Was all for today. Work/life took over. Hopefully next week levels back out.
Knee is getting better but I probably shouldn’t have done full cleans yesterday. Needs a little more time. Adjusted today.
A. Barbell hip thrusters up to 245
B. Strict press up to 110
C. Helen 8:30.
D. Did first part. 45 bar 10/20lbs
Optional:
Modified a little. Changed squats to 30” box jumps
Good adjustments, keep resting that knee!
A. 225/245/265/235/255/285f/275 (92%)/225×4
B. 95/115/125/145/155/167f
C. 3:51 1st time under 4:00
Congratulations Perry, that is awesome!
Thanks Nichole!
Warm-up: Done
A.108/115/123/115/123/128/108
B.60/90/102/108/115
C.6.29
D. Done
A. 215/230/245/230/245/265(5# PR)/210
B. 90/135/155/170/180(5# PR)/185(f)
C. Had a good group of 4 of us today so decided to do 2 man teams and go head to head on a Fran-like wod. Did a 10 min Amrap of thrusters/pull-ups/box jump overs (10 reps each). Held unbroken each round, which is great improvement for me.
D. Done
Congrats on your PRs Joe!
Thanks Nichole!
DMA – done A. 172 (3) – 183 (2) – 194 (1) – 183 (3) – 194 (1) missed second rep – 205 (x) – 172 (6) B. 57 (5) – 85 (3) – 97 (2) 103 (1) – 110 (1) – 115 (1) PR C. Fran – 5:14 – Trained alone today. Would have loved some company for this one! ED, Billy, Cheryl! UB on the thrusters. 7-7-7/8-7/7-2 on pull-ups. A PR but think I there is room for more. Setting a goal of sub 5:00. Have started using butterfly pull-ups again but haven’t tried sets larger than 6,… Read more »
Well done Barry!!!
A. 5 sets: 2 min rest10 pull ups15 kbs 53lbs:30 hollow hold B. 10 sets: Every :90PC-SC-FS-Jerk C. 85% of B- Amrap 5 min D. 3 sets: 2 min rest10 DB BP10 DB row10 SA PP Great day!! A. done. Did strict pull ups, changing grip. 4pronated, 2 c2b supinated, 4 switch grip. Afterthe first round I was able to do the first 4 as 2/2.Tried to go straight into hollow hold from kbsto practice holding that position while being a bitout of breath. B. 55/65/75/85/95/105/115/125(fail jerk)/125 (fail jerk)/125 (fail jerk). I was REALLY bummed withmy jerking today, but I… Read more »