Dynamic Mobility, Activation and Warm-Up
Grab a partner and do the partner t-spine stretch
and then …
Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side
and then …
Two sets of:
Banded Chest Pull
Bench Prone Upper Back Muscle Recruitment x 10 reps
A.
Take 5 minutes to draw out your footwork and do 10 jump and lands
Four sets of:
Drop to Split x 3 reps
Rest as needed
Every minute, on the minute, for 12 minutes:
Behind the Neck Jerk x 1 rep @ 75-80%
Focus on good mechanics and making every rep technically sound.
And then . . .
Every 90 seconds, for 6 minutes, complete:
Jerk Recovery x 1 reps
*Focus on proper weight distribution and having good stability with the barbell overhead. Build over the course of the 3 sets to a heavy.
B.
Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean
C.
35-54:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 20/15 Calories of Assault Bike or 300/250 Meters of Rowing
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
55+:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 2 – 8 Burpee Box Jump-Overs/Step-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (35/25 lbs – 10 steps each side)
Optional Gymnastics Session
All Age Divisions
Two sets of:
Nose-To-Wall Handstand Hold
x 45-60 seconds
Rest as needed
and then …
35-49:
Four sets of:
Strict Handstand Push-Ups to 4/2″ deficit x 4-8 reps
Rest 60 seconds
50-54:
Four sets of:
Strict Handstand Push-Ups to 2/1″ deficit x 4-8 reps
Rest 60 seconds
55+:
Four sets of:
Strict Handstand Push-Ups x 2-6 reps
Rest 60 seconds
If you do not have sHSPU then please do the following progression:
Hamstring Curl Handstand Push-Up
*If you would like to make these sHSPU more challenging then increase the deficit and/or perform on parallettes.
A1. Drop to Split #55
A2. BTN Jerks #95
A3. Jerk recoveries/Did not do
B. Stiff leg DLs – #135
C. Skipped
Today (9/5) I woke up with the worst pain in my left shoulder/ scapula and trapezius. I opted not to go heavy or ham on today’s workout. Instead I went to get a deep tissue massage.
A1. Drop to Split 50 kg
A2. BTN Jerks 75 kg
A3. Jerk recoveries 110 kg
B. Stiff leg DLs – 80 kg
C. Done. Rough.
Dma done
A up to 60 kg
A2 12 minutes @95kg
A3 not a safe way to do these
B bloody missed this somehow ?♂️
C completed Rx felt comfortable
D 5×5 @ 4” deficit
C. Done–after 2 weeks off, last round was a grind. Did rowing instead of bike and used 30# for lunges. Knee was ok, but left arm above head is weak on a lunge
A1. Drop to Split 115
A2. BTN Jerks 200 to 235 (102%). Felt really solid.
A3. Jerk recoveries couldn’t do – nothing at gym to do this safely.
B. Stiff leg DLs – 205
C. Done. Got rough toward the end. Right hammy lit up in the 3rd round of OHWL so I switched to 20 UB goblet squats for final two rounds. It was faster but burned more.
Then did optional HS holds and deficit strict HSPUs.
AM:
Drop to split – up to 185
Split jerk – 240 across
At the station and got a call before the deads.
PM:
Done as RX’d with a 300m row and 200m on the Assault Runner. Did it with 4 other guys at the station and it was fun. Rows all 1:02-1:05, everything else under 1:00.
Shoulder PT done
DMA done
A. Drop to splits and behind the neck jerk with PVC pipe…working footwork
B. Skipped
C. Done
15 cal AB: 52, 53, 57, 63, 64
10 Candlestick BXJO: 47, 45, 45, 48, 48
200m run: 56, 60, 62, 64, 63
OH Lunge: 38, 38, 37, 36, 37
Thanks Abbott for the BBXJO sub idea. I think they are harder than the Burpee box Jump overs. Did 10 left arm DB OH lunge and 10 right arm DB front rack lunge.
Ohhhhh great sub!
Was able to do a little bit today. Had to sub the BBJO bc of back.
Every 90s for 30
1- 15 cal bike
2- 8 strict pull-up + 10 air squat
3- 200m run
4- 20 SAOH DB Walking Lunges 35lb
A. Drop split 45/55/65/75
BTNJ 115×4/120×4/125×4
Jerk recovery did off rig on j hooks last week and didn’t feel safe so skipped…use to have a cage to do in, really like this movement
B. Skipped due to time constraints
C. Enjoyed this!! Great calorie burner!!
Just did the weightlifting today. All work at 105. Stayed light so I could focus on form. Skipping the metcon today, I am mentally and emotionally wiped out and don’t have the fortitude to push. Will be taking some time off and will start posting again after the weekend. Get it guys!
That is a good call Lindsay. Give your mind and body a little extra time as you process everything. I am so sorry for you, your family and gym.
Thanks Nichole ❤️
Optional HSPU done (no deficit for me – so did regular)
A1. Drop to split – 135/145/155/165
A2. BTN Jerk – 190(2)/195(2)/200(2)/205(3)/210(2)/215
B/C – skipped. Instead did practice run of competition wod (for Saturday) – a fun chipper.
DMA – done
A1. done
A2. 55, 55, 75
A3. 6 sets 140 lb., 6 sets 150 lb.
A4. 95, 125, 145, 180
B. ?? missed doing these somehow!
C. done (subbed ski-erg for 200m run)
Optional – used hamstring curl progression – 6 R’s each set. (video posted)
Ohhh I love that you got some work in with the ski erg!
Optional (at home):
1. 0:45/0:45 and
2. Did not have a deficit so I did this with a 10 kg weight-vest: 4/5/6/7.
(50-54) Skipped A today and did C. then B. then part of the optional workout. C. Holy moly…. that’s all. I started with the AB & went between that and the rower each time. The rower was ok, but I thought I would die (again today) on the bike. LOL! I couldn’t get all 15 cals in on the last round of AB, I only got 12. -I subbed step overs instead of jump overs and on the first round, I ran too far and then only had time for 16 lunges. Other than that, I finished each round but… Read more »
Warm up ✅
A). 85-115-125
B). 4 @ 135, felt like they were sloppy so rest @ 125 and felt solid
C). No way I was getting on the AB today ?. First 2 and last set done rx, middle 2 scaled to 200m row and 8 bbjo to let the heart rate settle a bit.
Optional: HS hold done, no deficit on shspu as they aren’t my best but did a max effort for 4 sets with 1 min rest. 4,3,3,2
DMA✅
A.✖️
B. @150
C. ass bike, modified BBJO, 200m run, good side DB OH lunges+bad side DB front rack lunges
Shoulder mobility
Good work today Nicole! Saw your email – will respond to it later tonight or tomorrow am!! 🙂
Mobility completed
A1)95#/115(2)/135
A2)157.5#(3)/162.5(3)/167.5(6)
A3)Skipped. I need to order safety bars. Does anyone have a different set that does not involve stacking boxes on top of my jerk boxes?
B)150#(3)
C)Completed with rowing. I needed a break from the bike for a day. Each round took around 60 seconds with the exception of the bbjo as they took around 45 seconds.
Did from yesterday:
Warm up
A. OHS 125/135/145#
B. Snatch from block 95 to 115#
Will post videos
C. No AB, should be able to do later today, will update when completed. Hope it’s not as bad as everyone is making it out to be ?
D. Optional gymnx done (will post videos)
59/5’9″/160
Warm up and mobility – done.
A1. 95, 115, 125, 135
A2. 4 x 1 at 120, 4 x 1 at 125, 4 x 1 at 130. Felt much better, more stable on these this week.
A3. 95, 105, 105
B. 3 at 135
C. I’m going to look forward to doing these 30 minute pieces when it is not quite so humid 😉
1) 250m rows in :55
2) BBJOs :30 to :35
3) 200m runs :45 to 1:00
4) lunges in about :30
Nice work Marc, glad the jerks felt much better today.
A. 115/115/125/125
A1. 175×6/185×6
A2. 195/215/225/235
B. 185 for all
C. Holy fun!!!!
AB- :22 to :32 for last
bbjo :26 to :38
Run :52 to :59 happy
I liked those ohwl :25 to :35