Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller
x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 4-8 reps
Finish with:
4 sets of:
20 Seconds Assault Bike Sprint
10 Seconds Rest
Clean & Jerk Progressions
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Jerk x 1 rep
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
Conditioning
35-49:
For time:
21-15-9
Squat Clean (135/95 lbs)
Ring-Dips
50-54:
For time:
21-15-9
Squat Clean (135/95 lbs)
15-12-9
Ring-Dips
55+:
21-15-9
Squat Clean (95/65 lbs)
Stationary Dips
If you need assistance with the ring-dips then please use a band or perform jumping ring-dips.
Accessory Work
Two-Three sets of:
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Max Unbroken Rep Strict Pull-Ups
Rest 60 seconds
Optional Session
(Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Four Sets of:
Bench Press x 3 reps @ 80%
Rest 2 minutes
B.
Two Sets of:
Bent Over Barbell Rows x 15 reps
Rest 60 seconds
Bodyweight Dips x 15 reps
Rest 60 seconds
(If you are unable to do bodyweight stationary dips then please do the following: Band Assisted Stationary Dips or Push-Ups x 15 reps)
Done Wed 31 July:
DMAWU) done
C&J) 75kg,80,85,90,95,97
Metcon) done not for time
Accessory) done
Still working through chest congestion, trying not to turn it into bronchitis…
I keep forgetting to post my results. Maybe its because I’m frustrated at how weak I’ve become. Its feeling like a long road back. PC&J 130-135-140-145-150-150 I’m having a lot of trouble with overhead. My lats are so tight that 15 minutes of stretching still isn’t enough. Metcon – 18:10 singles on the cleans. only did 15-12-9 on the ring dips. First time on rings in about 6 months. This was a grind for me. Weight felt too heavy for reps. I had to break up into 3rds. I need to get my C&J way up. 185 glute bridge pull… Read more »
1st DAY BACK AFTER A WEEK OFF…..
DMA DONE
PC +J = 155/155/165/165/175/175
METCON DID RX FOR COMPLETION…..NOT EVEN CLOSE TO MY PR……….
BENCH PRESS = 245 X 3 ALL 4 SETS
ROWS AND GLUTE BRIDGES DONE
Warm up – Ok
Power Clean + Jerk – 90 and 95 kg
Cond. – 10’28”
Accessory + optional Sessions ok
Warm up Done
C&J 55-55-60-60-65-65kg
Conditioning time 9:00
Accessory Done did 9reps PU and kept 43kg from wod for glute bridge
Did AB intervals from additional session from yesterday Held 16-17cal
Did Strict Press today. 6×6 up to 140.
Power Clean & Jerk to 205 (posted video).
WOD: 21-15-9 @135# and ring dips. 9:11. Slow singles. Fast dips.
BB Glute bridges and bent over rows done.
C&J 70-75-81 kg
Conditioning WOD (35/49)
11:29 min
First round 10 Unbroken Squat Clean and 15 Unbroken Ring Dips.
C&J Progression to 47 kg.
Conditioning: ouch. 10:09. Those cleans got heavy fast–all singles. The ring dips were a nice break.
Accessory Bench @ 44kg
Bent over rows @ 25 kg
Activation & Warm-up-Done
C&J Progressions: 155/165/175/185/185/200
WOD: 6:27-Mostly singles on the squat cleans and kept a good pace. Rings dips were (12,6,3), (10,5), unbroken on the 9.
Accessory Work- Done-Glutei Bridge done at 135lbs and 20 pull-ups on first round, 16 second round, & 14 last round.
Optional Session: A.)250lbs
B.)Bent Over Barbell Rows-135lbs. All dips unbroken.
My triceps are on ice tonight!
C&J: 135/135/145/155/165/165
Conditioning: 7:08 (55+) w/ring dips.
Bench @195#
DMA – done
C&J Progressions – 110, 110, 120, 120, 130, 140
Conditioning – 11:47 (Singles from the start on squat cleans), 15 – 12 – 9 Ring Dips (5-4-3-2-1; 2’s; singles)
Accessory – 2 sets (95 lb. glute bridges, 8 strict pull-ups both sets)
Optional – Bench Press – all sets at 125 lb.
A. Power clean and jerk 130
B. Elizabeth. Yuck. Not happy w this time. Cleans took me forever. 11:30. Dips weren’t too bad.
C. 185 and approximately 8
A. Bench press at 120
Practiced a few RMU
Warm up done
C&J 155/175
Conditioning 10:24. Dips took forever.
Warm Up done
C&J 60 up to 70 Kg
Conditioning WOD
12:57 min @ 50 Kg ( Legs felt really sore ? )
Singles at SC
Dips 14/7 , 8/7 , UB
Accessory done
Today is my blended IM and Coaches’ training day. I got very poor sleep last night and it showed. DMA done! clean & jerk: 115 1-3, 125 4-6. Split jerks, since that’s what needs practice. 🙂 bench: worked at 105 then class work: 6×4 tng cleans, building E2:30 95/105/115/125/135/145 but they were UGLY. ? 6 min AMRAP x 2 38 cal bike buy in 15 kb swings American, 35 10 weighted lunges, 35 15 push ups one 6 min AMRAP, right into a second 6 min AMRAP. Scores: 2 rounds/ 1 round. My bike was not great today. I usually… Read more »
That is a solid day of training!
Thanks, Hunter! 🙂
DMA done
PC and Jerk 45, 50 kg
Conditioning rxd – 13.40
DMA Done. A) Clean & Jerks felt good today, no videos – 65 / 70 / 75 / 80 / 85 / 90# (Split Jerk) B) Conditioning – Time 11: 35. Started off OK but the dips were challenging, only did 15 without band (strict, never tried kipping dips) on first set but didn’t think I was going low enough and I was down to double then single reps, so got a band which I struggled to get onto and smacked me in the face when I got off it. As you can tell, most the time was spent trying… Read more »
I have had some band mishaps before. Getting a little better everytime with dips though and one day they will be yours!
A. 95-100-100-105-110-110
B. 8:20 skinny and on ring dips
Accessory complete
1. Warm up done
2. PC & jerk 90-95-100-105-110-115 kg
3. 9:15 (63 kg singls)
4.AW
A.Bench press 90kg
B. Row 60 kg & stationary dips
PC+J 145,145,145,165,165,165
Squat CL 135 dips done on PVC parallette
13:25
BB glutei bridge 95lb
Good choice with PVC!
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