Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out the lats
Hip Opener x 90 seconds per side
T-Spine Hold on Foam Roller x 60 seconds
Barbell Warm-Up
(use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee x 1 rep
*Set 1 = 2 reps @ 65% of 1-RM Clean
*Set 2 = 2 reps @ 70% of 1-RM Clean
*Set 3 = 1 rep @ 75% of 1-RM Clean
*Set 4 = 1 rep @ 80% of 1-RM Clean
*Set 5 = 1 rep @ 85% of 1-RM Clean
*Set 6 = 2 reps @ 75% of 1-RM Clean
(Perform a regular clean, but, you’re going to pause at the middle of your knee for 3 seconds on the pull in the clean)
B.
Take 5 minutes to draw out footwork for your jerk and then complete 10 jump and lands
Every minute, on the minute, for 5 minutes, complete:
Tall Jerks x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk Dip x 1 rep + Jerk
Set 1 – 70%
Set 2-3 – 75%
Set 4-5 – 80%
C.
Ten sets of:
Assault Bike x 90 seconds
Rest 30 seconds
*Goal is to hold the same pace as you did for last weeks 60 second intervals
D.
Three sets of:
Reverse Hyper x 8-10 reps
Rest 45 seconds
GHD Hip Extensions x 20 reps @ 1011
Rest 45 seconds
Additional Session
(Please add this session in if you have the time and/or your body can handle a little more volume)
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
Rest until recovered, and then …
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmers Carry
Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.
35-54: 50/35 lbs
55+: 35/20 lbs
One day behind
A. 190,205,220,230,245,220
B. Tall jerk 115, then 135 for the other 4 min
195,210,225
C 291cal total /19 per min avg./ 69rpm avg.
Last week was 259 72 rpm avg 21
D. Skipped do it tomorrow
Extra
90lbs on prowler
About :30-:35 seconds per push/pull I had to keep turning around every 50ft
The DB amrap
7 rounds held onto them the whole time.
DMA done + my shoulder rehab/prehab A. Worked from 42 to 55 kg, felt good. B. Tall Jerks at 28 kg, Jerk Dips + Split Jerk from 43 kg to 50 kg. Felt heavy today. C. Total cals 166 (between 15 and 17 per set), tried to hold 57-58 RPM D. Reverse Hypers on GHD with 14 lbs med ball between feet for 10 reps. Hip extensions done. Additional – done with whole family so more focus on having fun than pushing the hardest. A. Prowler sprint with 30/30/40/40 kg on the sled. B. AMRAP with 15 kg x 2… Read more »
A day behind due to work:
A: 120/130/138/148/158/138#
B: 130/138/138/148/148#
C: 70rpm R1-3, 65rpm R4-10: 248cal
D: Done
Warm up Done
A. 63-68-73-78-83-73kg, felt really heavy today
B. 65-70-73-73-75kg, went a bit lower on the percentage today as feeling heavy
C. Done kept about 58rpm , 180cal
D. Done
Strength – Strict Press
Every 90 seconds: 1×12 – 65#, 1×8 85#, 1×5 95# then
Every 3:00: 1×12 – 105#, 1×12 – 110#, 1×12 – 115#.
A. 165, 175, 185, 200, 210, 185
B. Tall jerks 95#, then 175, 185, 200
Conditioning – did class workout –
3 Rds for time: 25 Box jump overs (24″), 20 deadlifts (185#), 15 T2B. 9:48.
A. 103/113/118/123/128/118. Minimal pause at 80 and 85%
B. Tall jerks 55#, then 105/115/120
C. Pace was 58 rpm, last few sets challenging, had to stand up a few times to up the rpm, I think 150 ish cals.
Lifting seems very heavy and awkward this week, but hopefully will pick up
A. Cleans ( power due to knee)110 /115/125/130/135/125
B. Tall jerks 75/80/85/85/85
Split jerks 120/125/135
C. 20.4/20.2/20.2/20.2/20.6/20.3/19.8/19.1/19.1/18.8
198.7 total cal averaged at 62-63 rpm
D. Done
Nice!!
Great job on the bike!
Thanks! That was mentally hard!
DMA) done
A) 175,190,205,215,235,205
B)185,215,225
C)293 cal averaged 73-71rpms
D) done
A.50,55,60,65,70,60kg
B.tall jerks, 25,30,30,35,35kg
Jerk – 55,60,65kg
Did a gymnastics session
Then did additional DB complex – 3rnds
C. 123cal – didn’t have must left by then
DMA
A. CLN W 3 SEC PAUSE @ KNEE = 175/185/205/215/225/235
B. TALL JERK = 95 ALL SETS/ B2. JERK DIP + JERK = 165/165/175/185/195
C. 90 SEC AB/ 30 SEC REST X 10 = 24/26/26/25/25/24/22/23/24/27 = 246 TOTAL
A. 115,125,130,140, 150,130
B. Power Jerks instead Up to 140
C. 200.7 Calories 60RPM (same RPM as last week)
D. Done
Optional
AMRAP only. That was hard!
Great job!
Today is my IM /Coaches’ training blended day. DMA done! A. Welp, I am a silly goose and forgot about the 3 sec pause at the knee part. So I just cleaned. Sorry. 🙂 105/115/125/1135/140/125. Felt good today. B. Tall jerks with empty bar, 45/55/65/75. First time trying these. Then jerk dip + jerk @ 100/105/115 Also did a few ring drills from Saturday: snap pulls, snap pulls with swings, and tried to get peekabo swings. I only sort of get that movement, but this is my first time trying it so I have to assume it will improve. 🙂… Read more »
I had trouble with the peekaboo swings too ?
Glad to know I’m in good company! ?
DMA – done
A. 125 (2), 130 (2), 140, 150, 160, 140 (2)
B. done/up to 70 lb. on Tall Jerks/120 (1) – 130 (2) – 135 (2)
Part C & D later today
C. 218 Calories
22 – 22 – 21 – 22 – 22 – 22 – 22 – 22 – 21 – 22
At home workout. Today I did part of today’s programming and part from yesterday. I did the additional workout for today, as many rounds in 10 minutes using 25# DB’s of: 5 DB Burpee Deadlifts 5 DB Front Racked Squats 5 DB Push Press 50′ Front Racked Carry 50′ Farmers Carry 5 rounds completed (55+ was only 20# but 25#’s were fine, more challenging). I went over time because I had to stop a couple of times to activate the screen on my phone so I could see how much time I had left. That’s my excuse for not holding… Read more »
Mobility completed
First day back on the programming in a week since tweaking my knee last week during ME DU.
Completed Monday’s programming
A)Completed @ 65#(3)
B)105#(6)
C)15:06 Reduced the DU down to 50 instead of 75
Additional Session
A1)Built to 225#
A2)225#(6)x3
Glad you are back! Be careful moving again.
A: 77.5/77.5/85/85/90/95/102.5/90/90kg
B: 85/90/90/95/95kg
C: 240 cals
D: Done
Age 35
A 65/70/75/80/85/90 kg
B 70/75/80/85
C 220 kal. Bike rpm 60/70
DMAWU, BBWU) done
A) pause cleans 2@80kg, 2@85, 1@90, 1@96, 1@102, 2@90
B) tall jerks 20-55kg – dip + jerk 85kg, 90, 90 93f, 93
C) AB 245.4 total cal (24-25 each)
D) done (“rev hyper” sub on GHD)
No additional
Solid work! On to Wednesday now
A. 165/180/190/200/210/190
B. 205/220/225
C. 302 cal airdyne
D. Done.
Will tackle additional session tonight.
Good job Jason!
Thank ya thank ya!
This morning:
Track workout w/ local running group.
1-mile warm up followed by running drills
400m @ 75% – 1:37, 1 min rest
800m @ 75% – 3:45, 2 min rest
1 mile @ 5K pace – 8:10, 3 min rest
800m @ 75% – 3:48, 2 min rest
400m @ 75% – 1:39
1-mile cool-down jog
Am going to do regular program tonight.