Dynamic Mobility, Activation and Warm-Up
Spend 60 seconds in a butterfly stretch
Straight into …
DROM Series x 4 repititions per movement
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Squat Clean
A.
Every 2:30, for 17:30 (7 sets):
Clean
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean.
B.
RETEST:
10 Minute Max Calorie Assault Bike
*Please note total calories and average RPM for the 10 minute piece.
Compare to May 14th, 2019.
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Rest 45 seconds
Banded Glute Bridge x 20 reps (fast)
Rest 45 seconds
*If you are unable to do this exercise, then perform the following:
Single Leg Hip Bridges x 10 reps per leg
Additional Session
(Please add this session in if you have the time and/or your body can handle a little more volume)
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
35-49: 135/95 lbs
50-54:
105/75 lbs
55+: 85/55 lbs
Been away on a vaca with no opportunity to access a gym. Doing the testing this week.
A. 225 (PR 230)
B. 157 cal/RPM 65 avg
C. Done
Additional session
5:58
1) 230 clean (265 is PR)
2) 134 cal
3) 8:25
*almost died my garage was 4838736388 degrees
5 k run : time was around 26 minutes
A) clean 205
B) fsq 245. Had 255 at 3/4 up.
C) GPP 8:26,8:35,8:46
A)225 close to PR
B) no AAB so running loop 13:23
C) Complete
D)30Alt DB SN 50/30 BFB/H Cln 115 for quality not time. Focus on steady movement patterns
115kg clean , missed 120kg.
For Max Cal AAB done 125cals
DMAW done + my shoulder rehab/prehab
A. Worked from 47 kg to a new PR of 65 kg (+ 3 kg)
B. 105 calories (104 in May), average 56 RPM. Really wasn’t in it today, glad I didn’t come out with less calories at least.
C. Completed, with Single leg hip bridges
Additional Team series event 4:
Total time 8:08 min (Row 2:13, burpees done after 5:06, HPC as 8/6/6/5/5
A. Hit 270 went up wast went for 280 pulled it and just wasn’t feeling it had a long day at work 290 is my max
B. 182.5 68rpm avg
5/15 168 66rpm avg.
DMA & warm-up done
A – 95 / 102 / 110 / 117 / 123 / 128# PR! / 130 fail
B – 143.1 cals PR! (62-63 RPM avg)
135.6 on 5/14. 136.9 previous PR from last year
Gave that every ounce of what I had in me. No energy left to do additional today.
C – done
You are SO good on that bike!
Haha – it’s my ONE claim to fame. That was honestly one of the hardest things I’ve ever done! That and the Red Bull 400 in Park City (a 400m race up a ski jump). Both brutal!
Congratulations!!!!
Thank you, Nichole!
Did class emom10
Strict pull ups
Shspu
Did 5 ub pull ups each round
6 ub shspu each round
Did bench from Friday-140# down 7.5 lbs from prior
Cleans – got to 135 and started to starfish so went back down worked technique and did clean pulls
10 min assault bike 115 cal – last time 122. Still not easy to do have to go up one notch on seat for my knee to make it around but got it done.
Did leg press , leg extensions and hamstring at planet fitness.
🙂
Fun day Erin!
Warm up done
A. 75/80/85/90/95/100 but 100 was a power. Not as snappy as last week when I got 100 squat clean. I will post video later. 100 is definitely my max.
B. 82 (last time 72). Yay!
C. Done.
Major improvement on the bike Kristin!
A. 150 Think it is a post surgery pr but not pre 170 .
B. 87 cal tried to hold 55 but not go lower than 50
Event 4 6:17
AWESOME LITSA!!!!!!!
A.215-225-245-265-275-290F
B. 138.9, Avg Watts 312, Avg RPM 61. My nemisis
Strong work Brad!
DMA
A. CLN X 1 = 200/215/230/245/260/275 PR/ 285 PR BY 20! VERY HAPPY AFTER SNATCH SESH YESTERDAY!
B. DIDN’T DO 5/14 SO SCORE TODAY 146 CAL, RPM ALL OVER FROM 58-66
OPTIONAL 30 CAL ROW, 30 B O B, 30 HPC @135= 6:22 (HPC = 10/8/7/5) JUST REALIZED NOW I MESSED UP AND DID HPC INSTEAD OF HC………MY BAD
Wow Richard – congratulations on your 20 lbs Pr!!!!!
And HPC was fine!
DMA – done
A. 140 – 150 – 160 – 170 – 180 – 190 PR (Previous was 185 lb.) No misses. Good clean catch and felt easy getting out of hole. Should maybe have tried one at 195 lb.
B. No bike today, so did it on Concept 2 Rower instead. 160 Calories
C. SL Hip Bridges – done
Just a PR week so far! Congratulations Barry!!
Thanks Nicole! Pretty happy with how Oly lifts have gone this week.
DM/A/WU: done
A: 170#
B: 168 cal / 66 rpm
– M1: 70 rpm
– M2-8: 65 rpm
– M9: 68 rpm
– M10: 72+ rpm
Optional:
– Single leg press @ 100#
– Banded glutei bridge
A. 105 kg on the clean today, I had more but I don’t want to make mistake for my shoulder
B.. Last time 132 calorii, today 153.. Next target is 170..
Wod 6.40
1.07 row i fell good
Burpees ???
1.20 30 hang power clean
During the additional session is the hang clean a squat each time
Can be a power clean if you’d like!
A. 110 kg
B. 159 cal
C. Done
No PRs today. I power cleaned more on Saturday than I squat cleaned today. ?
No legs on the bike. This may have been the 5th time I’ve done the 10min test. Highest is 61 from a few years ago. Got 59 on May 14th and today. Been holding 60 for the past weeks of workouts.
Optional-
5:34
10/10/10 on HPC
Fun workout
Smoked the optional!