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 15 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
(The focus today is on speed & perfect positioning)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Jerk
*Set 1-2 – 1 rep @ 70%
*Set 3-4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 94%
*Set 9 – 1 rep @ 98%
*SEt 10 – 1 rep @ 101+%
C.
10 Minute Max Calorie Assault Bike
*Please note total calories and average RPM for the 10 minute piece
D.
Four sets of:
Half Kneeling Rotating MB Slam (Right) x 10 reps
immediately into
Half Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half Kneeling Rotating MB Slam (Left) x 10 reps
immediately into
Half Kneeling Pallof Press (Left) x 10 reps
Rest 60 seconds
DB Hammer Curls x 8 reps
Rest 60 seconds
A. 215, 230, 245
B. 225 missed 230 and 235 jerk terrible
C. 66-67 rpm, 165cal echo
D. Done
A. Worked up to 145#
B. Worked up to 85%-130#
C. EMOM for 12 min. (4 rds.)
Min.1 – 11 cal – Ski Erg
Min. 2- 5 Strict Ring Pull-ups
Min. 3- 300m Concept 2 Bike
Will complete 10min. AB on Thursday
I have a PT session with my weightlifting coach on Friday so will do strength work then. Joined in the crossfit class and then went for an hour bike ride
Another bad day. Hmm
A: 290
B: 265 Failed 275 x3 times. Not good for having a 305 max cj and 325# clean.
C: 190 last time held 72-73 for over 200.
D: skip
Had someone work mid back. I think i had/have a rib or something out. will see how it feels tomorrow. I don’t want to be negative but expected to be feeling strong at this point. No excuses. Just need a few days to regroup.
Not knowing how training has been for you since the Open, and I know this isn’t your first rodeo, but I’d agree to give yourself a few days. So many factors that can lead to this, biggest thing right now is to mental stay focused. Check in with your nutrition, sleep and the modalities that you are using for recovery. Stress and Nerves can play a big role on how things are firing or not firing in technical lifts.
There is some truth to that. My girl left back to college a few weeks ago and my boy graduated this year. My wife left a few days ago for a week to get him checked in. He leaves for college one week after the games. No death in the family this year but a whole new set of circumstances. I need to stop being a wussy, just accept and get it together the next few weeks. I can’t imagine what Jeff is going through right now. Thanks for the good vibes. It will pass.
Yes, that can all add up.
A. 155/165/175
B Worked to 135. Struggling with cleans. When it gets heavy I do not make contact. Trying to fix that with pulls.
C 86
400 M sandbag carry used 58# 1 stop at 200m
Great idea… Being patient as your hips and shoulders move together in that intial pull from the ground thinking about pulling that bar back into you. Make note of your knees and make sure you aren’t lifting from the hips to quick causing your knees to go back quickly which can cause your bar to get a way from you. Hopefully that helps.
Thank you! very helpful. Will try again tomorrow!
A. done
B. 195, worked up to 97%, clean felt good, jerk was good but just a touch sore on elbow. I was by myself and decided to end on a good note.
C. 58 was the average rpm, 115 Calories, I was hoping I could get 60. I didn’t do this test when we first had it. So I’m not sure if I improved. Tough to hang on that long on the bike.
D. done
Nice work on that bike . Staying consistent at 58 rpm’s for 10 minutes is great.
Thanks 🙂