Dynamic Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
and then …
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Clean & Jerk Progressions
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Clean + Jerk
*Hold the mid-thigh position for 3 seconds, feel tension in the hamstrings
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%
“Isabel”
For time:
30 Snatches
35-54: 135/95 lbs
55+: 95/65 lbs
Try to be sub 3:00 on Isabel!
Single-Leg Accessory Work
Four sets of:
Weighted Bulgarian Split Squats x 6-8 reps @ 3011
Rest 30 seconds between legs; Rest 45 seconds between sets
and then finish with …
400 Meter Sandbag Carry (Bear Hug)
Choose a weight that you can carry for the 400 meters and have 2 or less drops.
Optional Upper Body Session
Bench Press Wave
5-3-1-5-3-1
Rest 2-3 minutes between sets
Two sets of:
Ring Pull Ups x 6-12 reps
Rest 60 seconds
DMA
C&J = 135/155/185/205/225/235 (100%)
CLN PL = 235
ISABEL= 4:07 RX……SINGLES W RIPPED HAND……BETTER THEN 5:09 LAST YEAR
BENCH PRESS DONE 135/155/185/205/225 X 5 THEN BACK DOWN X 5
C&J from mid thigh. I’ve never done these before–not much time/momentum to get under the bar! Up to 105#
C&J up to 130# failed twice at 135–keep getting stuck at the bottom.
Isabel @75# 2:46.
Bulgarian split squats with 20# DB.
400 m sandbag carry–70# bag was the lightest one I could find–ugh. 4 drops.
Bench press waves up to 44kg.
Ring PU: 6/3/3
Working from mid-thigh is a great way to improve your technique! Solid work!!
C n J 125 130 135 140
Clean pull 140
Isabel 1:20 UB 55+
BSQ 6 reps 4 sets w/18# kb
Sandbag carry UB w/ 45-50# sandbag. (Estimate)
Bench 125 135 145 x 3 sets @ 5 3 1
Ring pull ups 20
SO FAST LITSA!!!! Great jog on Isabel!
This is my second workout in my first week. Really excited.
Mobility done
Mid thigh 95, 115, 135, 155
C&J 155, 175, 195, 215
Clean pull 215 both reps
Isabel 2:35 w 115lbs
Sandbag walk with wall ball 30lb didn’t drop it
Romanian w db 30lbs and db 40lbs
Bench wave
135, 155, 175, 195, 175, 155
Fantastic work David!!! Hope you are enjoying the program!
Dynamic Mobility, Activation & Warm-Up – Done
Clean & Jerk Progressions
-Mid-Thigh: 85, 95, 115, 135
-Clean and Jerk: 95, 115, 135, 135
-Clean Pulls: 135, 135
Isabel
3:53 w/ 85pds (No way I could do heavier as this was my first time and still just started CrossFit)
Single-Leg Accessory Work
-Weighted Bulgarian Squats:65, 65, 65, 65 (all at 8 reps per leg)
– 600 meter Run (I don’t have a sandbag available)
Optional Upper Body Session
-Bench Press Wave: 155, 175, 185, 175, 185, 205
-Pull-Ups (I don’t have Rings): 12, 10
Another awesome workout!
Thanks!
Crushed it Stephen – excellent job!
DMWA done
C&J Mid Thigh 135,155,165,170
C&J 185 all sets
Hey clean pulls 210×2
No Isabel (shoulders to sore )
Bench wave
190, 210, 230
200, 220, 240
Great job on those clean pulls! Now rest those shoulders after you benched!
??
Warm up: Done
C&J progression: #135
C&J: #185
Clean pull: #205
“Isabel” in the effort to keep under 3min had to use #95. 2:23. Prescribed #135 would have taken me >10min
Single Leg Access: Done
Great way to adjust the load to meet the desired stimulus!
DMA – Done
C&J Progressions – 155 – 165 – 175 -185….195 – 205 – 225.- 245….265 – 275
So strong Brad!!! Wow!
DMA done
Clean work until50kg (I kept light today)
Clean Pulls 65kg
I did the optional Assaut Bike from Monday and some deep back squats (until 3x60kg)
Good work Renata!
Completed Monday’s programming as I was traveling yesterday
Mobility completed
A1)45#/55(2)
A2)65#(3)
B1)105#(4)
B2)100#(4)
B3)125#(2)
C)5+6
It is hot hot hot in GA this week. We do not have AC so and it was 92 inside our box at 9:30 this morning and there is no telling what the heat index is.
Oh yikes that is hot – make sure to monitor your HR and make sure you aren’t overheating!
For sure. My wife just got me a Whoop so I have been utilizing it.
@nichole, I did Isabel for the AGQ and was 1 or 2 reps short of the time cap. 110# is my 1RM for snatch–should I be using lighter weight or just keep slogging along at the RX?
Use a lighter weight! Use 75 lbs today 🙂
Mid thigh clean jerk 55,65,79,75
Clean jerk75,80,85,90, tried 95 failed
Clean pulls with 95 all pounds
Isabel 4:02 did 55 lb. tried a couple before I started with 65 it was not working out today for that much must have tired out from clean and jerk 4:02
BSS 2 dB at 15#
Sandbag carry don’t have one so used 20 lb dB with front rack
Good work Andrea and happy you listened to your body!
Thank you
Another rough Tuesday for me :-/
DMAWU) done
C&Js) mid-thigh C&J 80kg,82.84,86 – C&J 90kg,91,92,93 – clean pulls 100kg across
Isabel) forever
Accessory) Bulgarian SS 95# BB across – sandbag 100#?
Hands hurting a bit, torn up after too much time off so I used straps for Isabell and did T&G sets of 4 with probably 1 min rest between – must have taken well over 8 mins.
That’s my Isabel time too.
Rest up tonight and take it easy tomorrow – just get into the gym and move.
A. 135/155/165/175
A1. 185 for all set. Started letting go of right hand again so stayed at that weight
A2. 210 for both path felt good. Need more drive from floor
B. “Isabel” 2:59
May 3 did it in 3:11 for AGQ
C. Split squats 50’s
D. Bench 195/205/215
205/225/235
Sub 3 on Isabel and a PR – congrats!
Ugly but it worked
1. Dynamic Mobility, Activation & Warm-Up – DONE
2. Clean & Jerk Progressions
Mid-Thigh Clean + Jerk – 60-80-90-100 kg
Clean + Jerk 100-110-115-120 kg
Clean Pulls x 2 – 140kg
3. “Isabel” – 2:39
4. Single-Leg Accessory Work – DONE
400 Meter Sandbag Carry (Bear Hug) – 3 stops (60 kg slamball)
Great job on your C&J – very strong. Well done on Isabel!