Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
B.
All Age Divisions
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
When the running clock reaches 10:00…
For time:
Run 1600 Meters
When the running clock reaches 20:00…
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
C.
For time:
100 Hollow Body Bounces
30 Straight Body Ceiling-reaching Crunches @ 1010
A) 110/115/120/125/130#
B) 9:45/11:17/10:04 horribly slow today
C) Done
A. Up to 145
B. 6:42, 7:03, 7:35 – UB first Jackie, 3×10 second.
C. Done
A: 87#
B: Added an extra mile at the end because i didnt get as many miles in this week asni would have liked. So jackie,run,jackie,run took me 41:26.
I didnt have time to rest at all. Jackie took me almost 10 the mile had hills?
My type of day! 🙂
A. Built up to 48 kg (PR).
B. RX version
Jackie #1 @ 8:33 (PR)
1600 m run @ 7:02
Jackie #2 @ 9:46
Total time 29:46
C. 3:07
Delayed entry: Wednesday, I ran a 5-mile Fourth of July race – 41:48. An 8:22 mile pace wasn’t too bad on this hilly course. Won my age group by almost 10 minutes… Friday – did E3MOM15 of 5 front squats @ 115# (70%) followed by the AB WOD from earlier in the week I missed (20 minutes of 30 secs at 10-min pace/30 secs recovery pedaling) 61-63 RPMs for the 30 secs on / 49-51 RPMs for the recovery – total 212.7 cals Today – still not doing anything overhead, so just did a modified version of the WOD: 1000m… Read more »
Dyn/ Mob. done
A). 20lbs x2 sets x 5rps (oversight) 25 lbs x 3 sets x 3 rps- stuck to DB shoulders felt fatigued
B1). didnt get my first Jackie time
r-4:50
T-20,15,10+5
PU- Unbroken
09:44
r-5:00
T-15,10,10,13+7
PU: 15/15
overall time 29:35
B2). done – love these
DMA Done
A. Built to 62kg
B. Jackie 1- 8:16
1600m- 8:15
Jackie 2- 8:29
C. Done
A. 110/119/123/123/123 lb all 3 reps
B. Jackie-9:04, 1600m-Lost Track, Jackie-9:47
C. Skipped
Class wod only.
Double Kelly with partner.
46:32
A. 145#x3
B. Jackie-9:00, 1600m-9:40, Jackie-8:25
C. Doing at work tonight.
Recovery has been terrible lately (using Whoop). Red again today so I didn’t push too hard. Anyone use Whoop and see a drop in HRV after taking prescription meds? I hate being on meds, but broke down and went to Dr. for my knee last month. Did a prednisone pack then naproxen. I’m off them now, but HRV is still in the tanker.
A. 100lb
B. 7:55, 8:53, 9:01
C. Skipped
What is WHOOP?
It’s a wearable device that tracks your recovery, sleep, day strain etc… Lots of cool data.
Is it worth it?
They only ship to USA and Canada! 🙁
A : 37,4 kg
B : Done – did IT AS a team wod so more reps / logger rund : 27:56 min – the running went so easy today
C : did core with kb and legless rope climb
A. 67,5 kg (+4%)
0. Added some ENDERTON FRONT-SQUATS:
20/40/…
B. Later and
C. Much later.