Dynamic Mobility, Activation & Warm-Up
Spend 5 minutes with a LAX ball to your pecs
and then …
Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side
and then …
Upper Body Warm-Up Series x 10 reps in each plane
and finish with …
Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps
Overhead Cycling Session
35-49:
Every 2 minutes, for 10 minutes (5 sets) of:
30-40 Double Unders
6 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep
50+:
Every 2 minutes, for 10 minutes (5 sets) of:
20-30 Double Unders
4 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep
Pick up the bar immeditely after the double unders. Your shoulders will be slightly fatigued but this will force you to focus on using your legs. Punch yourself under the bar and receive it in a solid lockout position.
Those proficient with double-unders should go to the higher end of the rep range and those less proficient with double-unders should go to the lower end of the rep range.
Front Squat Progression
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
Conditioning
35-54:
“Karen”
150 Wall Balls
20 lbs to 10′ target; 14 lbs to 9′ target
55+:
“Karen”
150 Wall Balls
20/10 lbs to 9′ target
Please compare to May 31, 2019
Core Accessory Work
Two sets of:
Weighted Prone Plank Hold x 60 seconds
Rest 60 seconds
Russian Twists x Max Reps in 60 seconds
Rest 60 seconds
Optional Row Session
500 Meter Time Trial
Warm up done
40 DUs + 6 PJ @155 (harder than I thought!!) with 1s pause
Front squat hit 265 (Max is 285)
Karen PR 5:52
Went 40-35-25-25-25
Did this workout today (Saturday) since I missed on Friday.
OH Cycling: 30 Dubs, #155
Front Squat: 155 to 245
“Karen”: was an abysmal outcome 10:34. Legs were fried from FS
Row Time Trial: 1:38
DMA
40 DU + 6 PJ @ 155 FOR 6 RDS INSTEAD OF 5 NOT FOR TIME BC CLASS HAD DU PROGRAMMED TOO
FS = 215X2, 235X2, 255X2, 275X1, 285X1, SINGLES OF 305, 315, 325, 305
KAREN = 8:43 PR / DOWN FROM 9:39 LAST TIME…25/25/20/20/10S REST
30 DU/90# power jerks
FS to 65 kg
Karen 7:29; need to work on strategy. 25/25/20/20/10s the rest of the way.
Core work done. Forgot the row. I’ll do that tomorrow. Maybe.
DMAWU) done
OH cycling) 40 DU’s across – 165# rd 1, then 155#
Front Squats) 171# – 249# (legs felt pretty dead)
Karen) done as EMOM 10: 15 WB (attempting to back off intensity)
Core acc) done
Great WOD today! Killed me
1. DM, Activation, Warmup done!
2. Overhead Cycling Session
40, 95pds
40, 95pds
40, 115pds
40, 115pds
40, 115pds
3. Front Squat Progression
95, 115, 135, 145, 155
155, 165, 165, 165, 165
4. “Karen”
10:15 w/ 10pd Ball
5. Core Accessory Work
Planks with 10pds
60, 60 w/ 10pd ball
Thanks!
Quick question, why don’t you add leg warmups on such a heavy leg day?
Steve
Hey Steve! Sometimes we do but you started with overhead work so wanted to make sure your upper body was warm!
First time posting in along time. Programming inconsistent (lots of regular classes), but training consistent.
DMA: done
A: 125
B1: 155, 160, 180, 190, 205
B2: 205, 215, 225, 235, 245
C: 7:43 (5 sets at 15, 6 sets @ 10, 1x 15) strategy of small sets and very sort rests. Seemed to work
D: done
So happy to have you post – great work today!
Emom 1: 40 DU + 135lbs Jerk
FS emom went up to 315 lbs
Karen 8:15
Nice job Juan!
DMA / Warm up done
Overhead Cycle @50 Kg
FS Up to 77,5 KG
Conditioning Karen
Whow, after all that leg work this was kind of tricky ?
10:42 min
9 sets of 10
8 Sets of 5
2 Sets of 10
Next time I‘ll keep going with 10+ reps. Despite the fact that my legs felt a little sore because of the work before I didn‘t feel that exhausted as I expected…
Nice session today
That is great to hear!
Overhead Cycling: DUs and 125#
Front Squat:135/150/160/175/185
195-205#
Karen: 9:27 Lots of WBs are still my goat. Less painful at 9′ but still suck. I will retest, hopefully w/o OH and FSs will be better.
DMAW done Overhead Cycling Session: 40 DU (tripped three times the first two sets, then all UB), Power Jerks at 46 kg. Spicy! Front Squats: 46 kg up to a failed attempt at a new PR level of 78 kg (hit 73 kg). Third time failing a new PR on Front Squat… Any suggestions but continue training?! Karen: 7:59 min. Not happy with that at all, but is a PR with 1 min compared to June. It was extremely hot and humid at the box today (fan was broken…) Core Accessory Work completed with a 15 kg plate on the… Read more »
I’d try going 75kg and then 78kg! 5kg is a pretty big jump
6:20 Karen ! Thanx for the birthdaypresent!??
Mobility completed
A)x30 DU + x4 Power Jerks @ 115#
B1)150#/162.5/175/187.5/200
B2)212.5#/220/225/230/235
C)8:30. I did not do the last time but my last Karen score was 9:41. Super happy with the time but went out too big on my first set. For Karen I am better with smaller sets with quick breaks.
D)Later this afternoon before I coach.
Great improvement Dean!
60/5’9″/165 Warm up and mobility – done. A. 115 for power jerks. :45 of doubles / double attempts B1. 140, 155, 165, 175, 190 B2. 200, 210, 215, 220, 225 (95%) C. Karen 8:10 – compare to 7:42 on May 31. Made a judgement error today. Should have kept the same rep scheme as May 31 (sets of 15) for accurate comparison, but got carried away and tried 24-22-20-18……down to 6. I knew the challenge would be hanging on in the bigger sets up front. Did the sets of 24 and 22, but had to break in the sets of… Read more »
Way to go for it, though, and learn what approach best works for you for big sets of wall balls!
Thank you for putting a positive spin on it!!
DMAW Done
Power Jerk + OH Pause 30 DU
165
Front squat
145/160/175/185/195
205/205/215/225/230
Karen
150 20lb
11:28
Great work Frank!
135 on power jerks, got to 240 on one rep front squats. 9:29 Karen
Solid Cyril!
A. Well power jerks went well all sets 155#
DU’s went away left hand wouldn’t turn over
B. 170/185/200/215/230
245/255/260/265 stopped started rolling off rt hand but most I have front squatted in long time
Getting better
C. 9:15 last time 10:30
D. Done!
AWESOME TO HEAR!!!
Warm up complete
Power jerks 70% 65# 4 reps emom for 10 min don’t do double unders so did 60 singles each time
Front squat 80, 85,90,95,105,115,115, tried 120 did not feel I got low enough so went back to 115,115
150 wall balls 10:14 10 lb 9 ft target
Plank hold 15 lb 60 sec
Russian twist 15 lb plate
Have a great day everyone
Fantastic work!
OH cycling 40 DU + PJs @ 135 ave 45s per rnd
FSQT 165/175/185/205/220 then 230/240/255/265/270
Karen 8:45 need to do some engine building before the Open!
On the schedule 🙂
That scares me….,,?
1. Done
2. Overhead Cycling Session
40 du + 90kg x6 PJ between 1:00 – 1:10
3. From 100 kg to 155 kg
4. Karen 5:31 50-50-50 ( May 31 5:36)
Great job with the new PR!!! So fast!