Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Cat/Cows x 10 reps
and then …
Two sets of:
Fire Hydrant Iso Hold x 30 seconds per side
Dead Bug with Med Ball x 10 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Air Squats x 20 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
Build over the course of the 6 sets to a heavy double.
B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 2 reps
*This is meant to be a drill so keep this light and focus on good footwork
and then …
Every 2:00, for 16 minutes (8 sets):
Clean
*Set 1 @ 60%
*Set 2 @ 65%
*Set 3 @ 70%
*Set 4 @ 75%
*Set 5 @ 80%
*Set 6 @ 85%
*Set 7 @ 88%
*Set 8 @ 92%
*If you are feeling good, then please continue with two more sets of your cleans at 95-100%
C.
35-49:
For time:
Run 800 Meters
Chest-to-Bar Pull-Ups x 15 reps
Ring-Dips x 20 reps
Chest-to-Bar Pull-Ups x 15 reps
Run 800 Meters
50-54:
For time:
Run 800 Meters
Chest-to-Bar Pull-Ups x 10 reps
Ring-Dips x 15 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 800 Meters
55+:
For time:
Run 800 Meters
Pull-Ups x 15 reps
Stationary Dips x 20 reps
Pull-Ups x 15 reps
Run 800 Meters
Notes:
This is a re-test from August 13, 2018 so make sure you look up your previous time so you have a goal in mind. Check out this article
about efficient kipping ring-dips.
D.
Two-Three sets of:
DB Reverse Flies x 10-12 reps
Rest 30 seconds
Stationary Dips x 15 reps (no tempo)
Rest 30 seconds
Landmine Rows x 6 reps per side
Rest 30 seconds
A. FS DOUBLES= 45/95/135/185/225/245/275/295/315
B1. TALL CLN= 95/95/115/115
B2. CLN= 155/155/175/185/205/225/245/255 (10 LB PR)
C. 20:25
B: cleans from the ground 150#. Wanted to do some from hang, did a set at 165# stopped, but felt like more in the tank.
A. 195
B. 65 then 135
C. 13:36
Was disappointed with my cleans. Went to 3 hour clean clinic Sunday only working light weight. I do not have a consistent contact with bar at high hang when weight gets heavy. Working extra on it!
DMA: done
A. got up to 170#
B. tall clean: 70#
cleans: started at 80#, got to 132#
C. done: my timer messed up so I don’t have exact time. It was around the same time as last time.
D. done: 2 sets
A) worked up to 165
B) all sets 85
B2) 105, 115, 120, 125, 130, 135, 142 (92%)
C) 12:33, run was slow! Dips felt good. Worked on kip timing
D) 10 lb db
25lb landlime
Great job building to 92% on your clean!
A. Front squats up to 155# felt heavy
B. Cleans: 93/103/108/113/123/128/133/ F at 138. Cleans did not feel great–pull was fine but catch and squat off
C. Snowing and cold so did Fridays workout–Du/row/wb/ burpee. 2 rounds plus 10. Wallballs were broken up, tried side “facing” bupees. I think they are actually slower for me than box facing
A. 95/115/135/145/155/165 (F). B1. 65 for all sets of tall cleans B2. 90/97/105/112.5/120/127/132/148 C. 15:50 something. I am so disappointed. My last time was 15:15. First run was faster this time, C2B on first set was 8/5/2, ring dips 4/then lots of 3s, 2s and 1s, second set of C2B 4/3/4/2/2. I was trying to push the last run and was on pace to beat my old time by at least a minute…then came the ab cramp. I was actually doubled over in the road until it let go. Had to walk back because every time I started to run… Read more »
Oh no!! Have you been hydrating well Lindsay?
I though I was, but I will drink more water. That was probably one of the worst cramps I’ve ever had!
You may also want to make sure you were breathing well – if your breathes were really short, choppy and all in your chest then that could also contribute to it
I definitely was breathing hard. I’ll work on that! Thanks Nichole.
A: skip
B: 301 felt better than last week
C: 8:52 ub. felt great. No idea what I got last time we did it.
Nice Brent!
Typically I travel to St. Louis on Mondays, which means 5 hours in a car. But I’m home this week and did not travel today (and got 8 hours of sleep last night). The difference was night and day. A. 215, 225, 235, 250, 260, 270 (93%). Best this has felt in a long time. Done in metcons. Belt-less through set at 235. B. 150, 165, 175, 190, 200, 210, 220, 230, 235 (98%). C. 8:14 vs. 9:47. Runs were an easy 3:14/3:14 (compared to 3:30/3:40 last time). It helped that it was 60 degrees tonight vs. about 95 last… Read more »
Wow, awesome improvement!! Nice work Mike, glad you get to limit your car travel this week!
Thanks Nichole!
That is fantastic!! But rest the knee – no more lifting until it feels better!
A-245lbs, 255lbs, 260lbs, 265lbs, 270lbs, 275lbs
B1-135lbs
B2-155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 225lbs
C-9:52 (was unable to move on the ground for at least 7 minutes with cramps)
D1-40lbs, 40lbs, 40lbs
D2-15, 15, 15
D3-70lbs, 80lbs, 80lbs
Ohhhh great work Galdric!
A and B. Struggling around 80%.
C. Slower. Last time 10:31. Today. 11:04.
Didn’t look until after I was done. Last time I had a workout partner and remember pushing a bit more. Today was just eh.
D. Done.
A. Through 315
B. Through 285. Stopped there. 285 is my mental barrier since knee surgery.
C. 9:24
How is the knee feeling?
Pretty good. Just easing back into heavy weight. More mental than anything
DMA done
A) 155/165/175/185/195/205. Squat strength is definitely starting to build back up
B1) 55/65/75/85
B2) 80/87.5/95/100/110/115/117.5/125/130/135
Squat Cleans are getting better and weights are feeling a bit easier now. And I’m actually getting that weightless feeling before pulling under the bar and feeling more confident about catching it in a squat.
C) 10:41 (about 7 seconds faster) was able to do bigger sets of ring dips this time. Went 5s on the chest to bars and 5/5/4/3/3 on ring dips. Runs were around 3:40-3:45.
D) Rev Flyes @15# DBs
Dips (10/5)
LM Rows @70#
Finished off with daily ROMWOD
Great work Steve, especially on Part C! Glad squats are feeling better!
it felt good to be back; P/T made me take a few days off to rest.
DMA – done
A. 65/70/75/80/85/90/95 ( no racks were ava so I had to clean from the floor)
B. 65/70/75/80/85/90/95/100/105/110 – new PR
P/T has told me not to run so I did my gym’s wod today instead
3 Rounds of
0:45 on bike
10 snatches @ 75
0:45 on bike
5 OH Squats @ 75
Congrats on the new PR!
DMA) done
A)225,235,245,255,265,285(2rep pr)
B1) done@95
B2)155,175,185,195,210,225,235,245
* all the above felt good so went to 265 and failed once and then hit it which is a pr for my squat clean( will post video)
C) 10:04 compared to 10:16 on 8/13
First run was 3:34
1st set ofc2b unbroken
Dips 14/6
2nd set of c2b 10/5
Not for sure about last run time
D) done
Congrats on the PR!!! And nice work on the improvement in the conditioning!
A. 40/60/80/100 kg I felt disconfort @ 100 kg but I’m glad that I can squat
B1. Tall clean 40/60/60/60 kg
B2. 60/65/70/75/80/85/88/92 I didn’t take chance to go heavier.
C. 10:56 Felt pain only on the first 800 m then vs
D. Skipped
Massive PR on Part C, great work Marcos!
Is your knee bothering you?
Hi Nichole. It is not my knee. It is my groin. It hurts when I come up from botton position as well for large strides. Ice is doing its job, but Im being careful.
Glad you are being careful with it!
DMA – done A. 135 – 145 – 155 – 165 – 175 – 185 B1. 65 – 75 – 85 – 95 B2. 115 – 125 – 135 – 145 – 155 – 165 – 175 – 180 f – 180 (95%) C -2 Celsius today, so no run for me! – subbed 60 calories on Assault bike – held 60 rpm on first/61-62 on second – pull-ups (10+5) and (7+4+4) – subbed 15 ring dips for 20 stationary dips (5+5+5) 13:00 -tough to compare based on time but ring dips had 5 singles last time so they continue… Read more »
Fantastic job on your ring-dips! Also, glad to hear you are feeling better!
DMA✅
A. 175,180,185,190,195,200 PR?
B1. 85,90,95,95
B2. 125,130,135,145,155,160,165,170,175 (stopped at 92%, shoulder was not feeling good ?
C. 9:00 modified
800m run (3:06)
15 ring rows w/elevated feet
20 scap slides
15 ring rows w/elevated feet
800m run (3:14)
I was sucking wind today…and it wasn’t even humid out ?
Shoulder PT
You were sucking wind because you run too fast! ??
??
Congrats on your PR!! Wahoo!!!!
How is the shoulder feeling now?!
Thanks Nichole! Shoulder is being a butt!
A. 125/155/165/175/185/195
B. Tall cleans all 65 then
100/110/120/130
135/145/150/155
Then 160…feeling hamstring
C. 12:23 vs 14:00 in August…
However not too sure on full range on dips
D. Reverse flies 12#
20 banded dips
Awesome work! How is the hamstring feeling?
Slowly better