Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes getting into your psoas.
and then …
Two sets of:
Assault Bike x 10 calories
Alternating Reverse Lunges x 10 reps
Over/Under Barbell
x 5 reps
Banded Pec Stretch x 30 seconds per side
and then …
With an empty barbell, perform the following:
Two sets of:
3 Clean Grip RDLs
3 Clean Grip Pulls
3 Muscle Cleans
3 Presses
3 Front Squats
3 Hang Power Cleans
3 Power Cleans
A.
Take 12-15 minutes to build up to a heavy Power Clean.
B.
As many rounds and reps as possible in 9 minutes:
3 Toes to Bar
3 Front Squats
6 Toes to Bar
6 Front Squats
9 Toes to Bar
9 Front Squats
… etc.
Continue to add 3 reps each set.
35-54: 185/125 lbs
55+: 135/95 lbs
Please scale the load if the front squats are more then 55-60% of your 1-rm Front Squat or if the load won’t be moved in a safe manner.
At the 12:00 clock, complete:
35-54:
Three rounds for time of:
7 Bar Muscle-Ups
10 Hang Power Cleans (135/95 lbs)
50 Air Squats
55+:
Three rounds for time of:
7 Chest-to-Bar Pull-Ups
10 Hang Power Cleans (95/65 lbs)
50 Air Squats
No Open Retest this weekend. You guys get to do a fun amrap follwed by a for time workout. This workout is a version of Nasty Girls but with Bar Muscle-Ups! If you don’t have bar muscle-ups, then progress with the following:
Did a class WOD today. Metcon (AMRAP – Rounds and Reps) (Teams of 3) 11 Min AMRAP 400m Run (carrying 2 Wallballs 20/14) 15 Strict Pullups 20 Power Clean and Jerks 185 / 125(I used 135lb) 1 Min Rest 11 Min AMRAP 60 KB Swings 32 / 24kg 30 Strict / Kipping HSPU (Kipping for me) 60 DB Thrusters 22.5 / 15 kg(I used 15kg DB’s) 1 Min Rest 11 Min AMRAP (1 Partner ALWAYS Holding Plank) 15 Power Snatch 115 / 85(I used 95lb barbell) 15 Burpees Over The Bar 30 Box Jumps 24 / 20″(I did box step… Read more »
DMA✅
A. 170#
B1. 119 reps, 11 FS rd of 18, RX weight (which is 60% of my 1RM ?)
T2B unbroken all rds
FS: 3, 6, 6-3, 8-4, 7-5-3, 5-4-2
B2. 5:55, splits 1:54, 1:51, 1:55
Bar MU’s, unbroken all rds
HPC, unbroken all rds
Air squats, random
A. Build to heavy front squat
125-145-165-175-185-195-205-215# (that was Uber heavy today)
B1. Modified with V-sit-ups and 125# front squats taken from rack.
21 v-sit-ups + 8 front squats
B2. Modified with:
7 tall explosive box jumps 30”
35 UB DUs
50 Air squats
5:53 (Splits 2:01, 1:55, 1:57)
Thanks Abbott for your input on the subs today! Legs are done! ?
2 sessions of Muscle Stim on Shoulder
Warm up) Done
A) 185#- haven’t done heavy power cleans in a long time!
B) Finished the round of 18’s 126 reps
B2) 9:06- UB on BMU’s, need to improve my technique on hang power cleans, and legs were on ? on air squats from the first part.
155# on power cleans. Soooooo close to 160# 155 is my max, and it felt great today.
Saturday partner wod with my class. It was a really fun one!
A. 105KG is a PR
B. 84KG , 10 TTB FROM 18
B2 13.15