Mobility and Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers
x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps
A.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk
B.
For time:
Run 1600 Meters (on Assault Runner if possible)
20 Ground to Overhead (245/165 lbs)
100-Foot Handstand Walk
Rest 5 minutes, and then. . .
C.
For time:
Run 800 Meters (on Assault Runner if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk
Rest 5 minutes, and then. . .
D.
For time:
Run 400 Meters (on Assault Runner if possible)
20 Overhead Squats (205/145 lbs)
100-Foot Handstand Walk
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. 225#
B. 195# 20@1 20:52
C. 185# 10/10 10:03(35:55)
D. 155# 4/4/7/5 14:23(55:18)
E. Done
A. did 205 (havent been going overhead much for shoulder)
B-D. Finished in 42 mins roughly (used 145, 135, 125#)
E. done
45 mins mobility stretching
A. up to 120 PR
In all the following three I did 50 ft hsw with weight RX
B. 22’35”
C.11’25”
D. 10’54”
E. done
A. 165, jerk fatigues
B. 16:40 with 145# (singles)
C. 7:25 with 145# (7-7-6)
D. 9ish with 125# (10-10)
Done
A) 260
B) 28:59 RX
Run: 7:16
20: PC/jerk: 26:17 done
HSW: done at 28:59
C) 10:26 RX
Run: 4:16 I think it was about 1000 meters
20 FS: 10/10
D) going to do.
HSW: Done at 10:26
D) 9:50 RX
(felt like my wrist was going to explode on the OhS)
Well, it’s been a while…still dealing with a small meniscus tear in my right knee unfortunately. Doing what I can.
A: Up to 285#, 20# power jerk pr
B-D: All running outside
B: 6×245, 14×225# for c&j. 17:20
C: 225#, 50′ hs walk. 8:30
D: 205#, 50′ hs walk. 8:12
A. 225. -20# from last week.
B. Scaled:
G2O @ 205
FS @ 195
OHS @ 155
No rest periods. ~35 minutes. Just in Ike to coach class this morning.
C. Skip
A
Up to 100 kg
B
75 kg – 13:47
C
70 kg
7:14
C
65 kg
10:45
A: 110kg
B: 44,34
90kg (four first rep at 100kg but too heavy)
70kg
60kg
50 feet handstand walk each time
A. Up to 200lb
B,C,D: Done
Times/weights?
Mobility Warmup Done
A. 135, 185x 4, 195x 1, 205 Power Cleaned
B. 17:13 (scaled 245 to 165)
C. 15:36 (scaled 225 to 185)
D. 14:19 (scaled 205 to 135)
E. Rx purple band for pallor press
Mobility done, great warm up
A- 225 lbs, power jerk limiting factor could have probably split jerked up to 245-255ish.
B- scaled to 205 g2o, 185 fs, 165 ohs, with RX handstand walks and ran on the assault runner. 23:30 on first one, then 11:30ish, and 10:15ish… that was absolutely grueling.
C- done
mobility done
A. up to 100kg
B. run 1600m 7:45
20 Ground to Overhead 85kg 12:30 min
100-Foot Handstand Walk 26:59 (refer it as a practice scale)
C.Run 800 Meters 4:00min
20 Front Squats 90kg 8:00
100-Foot Handstand Walk 26:18
D.Run 400 Meters 2:00
20 Overhead Squats 55kg 6:20
100-Foot Handstand Walk 25:20
A. 275 Missed 300 3 times, very close
B. 15:21 205 S2OH 10 reps
C. 9:17 185 FS 10 reps
D. 7:02 45 OHS 10 reps
Warm up done
A.
110kg
B.
1600m air runner
20 100kg power c+j
50ft hsw
21:12
C.
800m air runner
20 90kg front squats
50ft hsw
13:20
D.
400m air runner
20 80kg ohs
50ft hsw
11:32
E.
Done
About what percent roughly should those barbell movements be? I’ll need to scale so just want to make sure I get the right stimulus… thanks!!