Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 30 seconds per side
and then …
Spend 2 minutes at the bottom of your squat (you may hold onto a rack if needed)
and then …
Glute Activation Warm-Up (Vandyke Activation Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl
x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
*Yes, the Vandyke protocol is back!*
A.
Every 3 minutes, for 15 minutes (5 sets):
Zercher Squat x 4 reps @ 4211
B.
Take 15-20 minutes to find your 1-RM Clean & Jerk
C.
Four rounds for time of:
60 Double Unders
6 Overhead Squats
35-49: 185/125 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
D.
35-54:
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed
55+:
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Stationary Dips x Max Unbroken Reps
Rest as needed
I started the workouts from 6/11/2018 today. Due to being 7 hours ahead and our week out here starts on Sunday. Warmup – done Zercher Squats – 15 minutes X 5 sets of 4 @ 185 1RM Clean and Jerk – 115 x 4 x 1, 135 x 5 x 1, 185 x 4 x 1, 205 x 4 x 1 120 Single Unders x 6 OHS @ 135…time…slow….10:16…almost died DB Press x 15 (65s), pushups, dips….this was terrible and I did 2 sets only So I did realize that I have a lot of work to do. The mobility… Read more »
A. Not done
B. 130, f many times at 135– elbows dropping on dip
C. 10:54, 45 DU and used 105#. Modify DU to limit knee pain from jumping
D. Shoulder a bit sore so no go
Film your clean and jerk for me next time you do them!
(50-54)
A. bar, 45#, 65#, 75#, 80#
B. got to 125#
C. 18:08 ( had to modify the weight, did 95#)
D. done
A. My first zercher squat 35kg, can be heavier next time.
B. Power clean & push jerk 53kg. My push jerk Pr!
C. Didn’t do, because of wrist injury.
D. Bench press with 10kg db, push up, bar dips.
Hoping I can do snatch tomorrow.
B. Up to 185 today. Well below my previous 1RM of 205
C. 6:19 scaled to front squats.
Work trip to Spain, challenging gym to drop anything.
A. 40/50/60/70/80kg first time doing these and like them, but tingling in the arms after.
B. Up to 100kg, didn’t want to drop the bar.
C. 14:03, 2/2/2 from the rack to make sure not to drop.
D. 22.5kg dbs, 5/5/4 stationary-no rings.
DMA and glute activation warm-up done – glutes were on fire when I was done with that! A – wasn’t able to do as all racks were taken (may do tomorrow if I can fit it in). B – my rib is still bothering me when I clean/jerk anything over 100#, so I stopped at 105#. In any case, I want to take this summer to really focus on technique work and get rid of bad habits (like my early arm bend), so may do that for the foreseeable future when C&J and snatches are programmed. Can always add the… Read more »
SATURDAY 06/09/18 dyn/mob. done A). BP: 130X5, 140×3, 150×2, 155×1, 130×8 B) 17:50 Rxd ( I accidently did 30 rps of Ring dips ) MONDAY 06/11/18 dyn/mob: done A) 75,80, 85 lbs x3 sets B) CJ: 113,123,128,133,143 lbs failed first jerk, then go it -had to stop to help coach. 🙁 PM B) CJ-PM 103x 2×2 sets, 113,113, 118, 123, 133, 143 failed jerks x 2 , gave it up at this point. ( also at this point my only and last meal was at 12 pm .. I felt it! C) NFT – I tried 115, weight was just… Read more »
Good glute warmup!
A. 95/115/135/155/185
B. Up to 235
C. 14:30 with 155 ohs
D. 50 lb db and 5/5/5 for dips
Love/hate the glute protocol!
A: Haven’t done zerchers since my ol powerlifting days! Used 95#
B: Prev 1rm was 150# Just missed full lockout x2 at 155# 🙁 It was damn close though.
Unfortunately this is all i got in today 🙁
A. 95/115/135/155/175
B. Up through 275
C. 6:23 185#. UB on all except 2nd set of dubs.
D. Chest still sore from Saturday!
50# DB’s. Dips-16/16/12
Nice work Keith!
Awesome job
A. 95/115/115/115/115
B. 245
C. 7:01 @ 135
D.
52.5/10/3 (my ring dips need a lot of work!)
52.5/10/1 52.5 was too heavy, 15 was basically to failure
40/5-2-2-1/1. Hit total. Muscle failure! Wow!
Been on the road for 2 weeks with work and unable to get into the gym much so I’ve been running and doing body weight stuff. Hoping back on board this cycle.
Didn’t zercher ( kids are insane)
160 clean and jerk… 15 pounds under my max. I feel less confident in my oly lifts now that I’m actually dedicated to crossfit.
16:57 rx for 35 year old female 125 ohs squat was fun
This is charity 35 year old female
Feel free to film your lifts and upload them to our FB group so I can take a look at your technique!
DMA – Complete – First time doing Vandyke, that was tougher than i thought it would be. A. 95/115/135/145/165 – Haven’t done these in a year. Definitely should have started at a higher weight. B. Got 245lb but missed 260. Clean was fine…hard part for me is getting the hands in the comfortable position as well getting 4 fingers on the bar is the tough part. C. 14:11 – OH Squat was scaled down after 2nd round. Nothing left in the shoulders. Dropped to 165lb. OH Squats were ub first round, then 3/3, then 3/2/1 for last two sets. Dubs… Read more »
Missed All of last weeks programming due to vacation! Did get some good class WODs in at CrossFit9 is St. Petersburg, Fl! Highly recommend it!
DMA) done
A) 155 each set. First time, definitely challenging
B) 245, missed 250. Just didn’t have the legs today
C) 9:06
Oh squats were @ 185. Dubs were unbroken two rounds and one trip each of the other 2 rounds. Oh squat was unbroken every rd except the third, list the bar over head after my second rep
D) done 50# dB
10ting dips each set
Hope you had a great vacation – great work on todays session!
A. Never done these before – 95/105/120/130/135
B. Worked up to 230 (90%) and stopped. Felt heavy today.
C. Speaking of heavy…never tried 185 for reps in a wod. Gave it a go, but had to strip to 165 after 1st round (or I would have been there all day). Shoulders started to give out on me with 185 overhead. Happy to get the 165 unbroken the remaining rounds though.
D. Did Saturday’s bench press and dip wod yesterday when I returned from vacation, so chest was pretty tight. Skipped this today.
Haven’t squatted in two weeks because of knee and wow today was a train wreck.
A. Just stayed at 65lbs which got tough by the 4th rep in the last few sets.
B. Stopped at 155 which is about 88%. I think it took me 7 seconds to to stand up the squat. Jerks felt fine.
C. Rx from the ground 13:14. OHS felt like 225 not 125. First set was UB, then 5/1, 4/2,4/2
D. 35lb DBs, 5/4/4 dips.
How is the knee feeling today?
Not a good day. But the challenge was great.
Glute activation monster!!!!!
A. 44/88/110/132/145 (Good Exercise)
B. 211 (I was able to Clean my last PR 220 lb on the last minute, but missed Jerk)
C. 15:26 Struggling DU’s. OHS all unbroken adapted at 132.
Great job on your clean!
Thanks Nichole. Eager for the next WOD
A. 95/135/155/185/205
B. 215 lbs
C. 18:04 (scale 35/49 – OHS 165lbs)
D.20kg/10dips – 24kg/7dips – 26kg-8 dips
**No bumpers, hence lower weight for C&J / OHS**
DMA/Glutes Done
A. Built to 50kg
B. 80kg
C. @ 55kg – 7:10
D. @ 20kg BP – 14/14/8 Dips