Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats.
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps
Finish with …
3 Minutes on the Assaut Bike @ moderate pace
A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 4 reps @ 23X1
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean
+ Jerk @ 50%
*Hold the receiving position of the jerk for 4 seconds
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
Mid-Thigh Clean x 2 + Jerk
(Please use blocks for the mid-thigh position)
*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
*Sets 7-8 reps @ 80%
C.
As many rounds and reps as possible in 9 minutes:
40 Double-Unders
20 Wall Ball Shots
20 Toes-to-Bar
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target; 15 Toes-to-Bar
Note:
This is a fast one! Try to not red line right out of the gate but shift into 4th gear and try to keep it in 4th gear for the entire 9 minutes.
D.
Three sets of:
Bench Press x 10 reps
Rest as needed
Dynamic Push-Ups off 45 lbs plates x 10 reps
Rest as needed
Am. 800m run,50 DB Snatch #50,800m run 50 pull ups,800 m run 50 overhead lung 50# one arm17:45 with class
A. Up to 265
B. 140
185,195,205,215
C.40 du, 20 wall balls, 20 GHD sit up
3+10
Am. 800m run,50 DB Snatch #50,800m run 50 pull ups,800 m run 50 overhead lung 50# one arm17:45 with class
A. Up to 265
B. 140
185,195,205,215
C.
DMA – done
Did gymnastics session first. Since that included a lot of work on pistols, I skipped the front squats.
B1 – tall clean + jerk @ 65#
B2 – easing back into overhead stuff, so only did the mid-thigh cleans. Working on technique, so below percentages – 4×75# / 4×85#
C – 2 rounds + 21 DUs (I accidentally did 30 WBs per round… duh!)
All DUs UB / WBs first round – 12/6/6/6, second round 5×6 / T2Bs first round 10/4/3/3, second round 7/3/2/singles
D – BP @ 75#, dynamic push-ups to 25# plate
A. Tall cleans 80
Front squats went lighter…on vacation no lifters
140/150/160
B. Mid thigh clean & jerk
100/110/115/125
C. 2+ 67…ttb struggling point again
A) 205/220/235# having trouble holding the front rack for the prescribed tempo at those percentages
B1) 125#
B2) 165/170/175/180/185/190/195/200#
C) 2 + 44 DU’s and T2B fell apart quick, time crept up on me
D) Ran out of time
A. 210, 225, 240 (3 reps, then 2). Wow last set got tough. Technically, 225 was 80%, so maybe I got a little ambitious.
B1. 135
B2. 165, 175, 185, 200
C. 3 rounds. Abs cramped like crazy on last round of T2B. Had to do mostly singles.
D. Done. 175# bench.
A. Done
B. Done
D. Done
I convinced my husband to do C with a little scaling.
AMRAP 9 minutes
20 double unders
15 wall balls
10 toes to bar
5+23
I don’t usually work out so late in evening but I was so happy he agreed to do it with me if I waited til he got home. My double unders felt amazing. Lost some time walking garage to my “wall ball tree” in my front yard but I kept moving. Also lost my ability to string toes to bar together by set 4. So much fun though!
Still on modified work with shoulder recovery.
We did for Strength 4 sets:
10 barbell hip thrusts
10 DB Strict Press 35#
10 DB row 35#
Conditioning:
1 min max cals ass bike
1 min rest
2 min max cals
2 min rest
3 min max cals
3 min rest
4 min max cals
4 min rest
5 min max cals
Today I had: A. 5 sets: warm up pace, increase pace each set250m row10 burpees5 inch worms5 skin the cats5 carwheels10 scap ups200m run B. 5 sets: 3 min rest3 back squats 40X1 tempo. 145 for all sets, no gear.rest:30-:60max set strict pull ups, max kipping, max bar hang C. 5 sets:1 min on, :30 offhang power clean 95kettlebell snatch 35bike calskettlebell strict press 35** Pick rep counts that you see as maintainable. OMG today was so much fun!! A. done. I may or may not have taken this out of the”warm up pace” zone. LOL. 🙂 Row pace increaseeach… Read more »
A. 205/215/225 regular tempo
B. 95, then up to 175, no blocks
C. 3+45
D. 155
Took the day off.
4th day in a row of red on Whoop.
A) 125/125/135/135/145/145
B1) 75lbs
B2) 100/100/110/110/115/115/125/125
C) wall balls felt awful after dubs! Not fast at all. 2 rounds + 40 double unders
D) 65/80/95 on bench
Today felt tough tried to workout after working today. Very tough
A. 185/200/215 kept 5% lighter
B. 120 for all sets
B1. 155/155/165/165/165/165 fell apart my form was jacked (video later)
C. Slow…….2 rds plus 52. Abs were smoked from yesterday’s ab workout for time
D. Skipped time
A. 93, 99, 80
B. 50 then 65, 70, 75, 80
C. 3+44 Rough day
D. Run out of time
DMA Done
A. 70-75-80kg
B. %s of 90kg
C. 3 rounds
D. Bench @ 60-65-70kg
DMA – done A. 150 – 150 – 161 – 161 – 172 – 172 Tough time hitting the tempo for the set at 80%. B1. All sets at 85lb. B2. 110 – 110 – 120 – 120 – 130 – 130 – 136 – 136 C1. Tested out an event for upcoming competition – 3 min. Max Thrusters @ 85lb. 40R’s – 8, 8, 8, 8, 5, 3 Wanted to see how big to keep the sets and rest time between. C2. 3 Rounds – Did the WBS as sets of 10 and T2B as sets of 5 for… Read more »
A. 165, 175, 185 – last set was tough
B.105# tall cleans, then 135#, 145#, 155#, 165#
C. 2+77 T2b fell apart and first round of DU were terrible.
D. didn’t see.
A. 215, 230, 245 – rough
B. 125, then 160, 170, 185, 195 – liked these off blocks
C. 3+72 (12 T2B), UB rounds 1, 2; 12+8 T2B 3rd, then 8+4 in 4th at time.
D. 135/155/165 bench
(50-54)
DMA: done
A. done: 123#, 131#, 140# (these got tough quick. I had a little trouble keeping my chest up on the last 2 weights)
B. tall cleans: 66#
mid-thigh clean x2 + jerk: 90#, 95#, 100#, 106#
C. done: not quite 2 rds. (I was SUPER slow! Kept missing the 10′ target, and my t2b are slow too!)
D. done: bench 70#
then did some core with the class 🙂
A. 185/205/205/205/205/205/205/205these felt heavy today. So I kept it light and tried to move it fast.
B1. 135 love these
B2. 175/175/185/185/195/195/205/215 these felt better as I move up in weight. Weight distribution felt better.
C and D later