Dynamic Mobility, Activation and Warm-Up
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side
and then …
x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side
and then …
Three sets of:
Static Ring Holds x 15 seconds
Rest as needed
Back Squat Progressions
Every 2 minutes, for 14 minutes (7 sets):
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 85% of 1-RM
*Set 4 – 1 rep @ 90% of 1-RM
*Set 5 – 2 reps @ 85% of 1-RM
*Set 6 – 4 reps @ 80% of 1-RM
*Set 7 – 6 reps @ 70% of 1-RM
Barbell Cycling Progression
Three sets for max reps of:
60 seconds of Power Cleans
Rest 60 seconds
35-44:
185/125 lbs
45-49:
175/115 lbs
50-54: 155/105 lbs
55-59: 125/85 lbs
60+:
115/75 lbs
Short & Fast Conditioning
Three rounds for time of:
15 Shoulder-to-Overhead
60 Double-Unders
35-49:
115/75 lbs
50-54: 95/65 lbs
55+: 85/55 lbs
Optional Row Session
Five sets for times of:
Row 750 Meters
Rest 2 minutes
Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 3 seconds between your fastest and slowest sets.
BS: 265, 300, 320, 330, 320, 300, 265.
Conditioning: 3:22. UB.
A. Squats—way below % still building up squat/knee capacity
95/115/135/155 for 1. Stopped there for today
B. #115 12/12/12
C. 40 DU per round 5:01
Forgot to post yesterday…
DMAWU) done
Back squats) 245#, 280, 295, 315, 300, 285, 250
BB cycling) 9,8,8 (singles)
condo) 5:58 (not so fast :-/)
optional) modified, 3 sets 1.0 mile AB, 2 min rest
DMAW done
Back Squats: Built to 81 kg, felt really good, especially the 1 rep
Barbell cycling: Scaled to 45-49 (52 kg), got 10/10/10
Conditioning: 5:37 min, all STOH unbroken, DU 1st round a bit messy, the other two with 1 stop each
Row session:
1. 3:10
2. 3:11
3. 3:11
4. 3:15
5. 3:13
s/m: 30/29/30/30/29
/500: 2:09/2:10/2:07/2:07/2:06
Lost it on that 4th round…
DMA
BS = 295X6, 335X4, 355X2, 375X1, 355X2, 335X4, 295X6
BB CYCLING @ 185 = 12/11/9…….SETS OF 6 TO OPEN FIRST 2, SET OF 5 TO OPEN 3RD SET
3 RDS STOH 15 @115 AND 60 DU = 8:57………EXHAUSTED AFTER………WENT UB 1ST SET STOH WHICH I THINK WAS A MISTAKE SETS OF 5 LAST 2………DID SETS OF 20 FOR DU
Back squat progressions
84kg/92/102/108/102/92/84
Barbell cycling progression
83kg 8/6/6
Short e fast condicioning
53kg 5’46”
Mobility completed
A)195#/225/237.5/252.5/237.5/225/195 The 90% was a struggle
B)9/9/8 @155# All singles if that is considered cycling
C)4:44 All unbroken except the last set of DU 29/31
When it comes to cycling practice. Try to hold on. Even if it ends up being a worse score than singles, it will be good in the long run to practice the technique of it.
DMAW: Done
BSP: Only went up to 85%. Felt a bit tired.
Barbell Cycling: 5,5,3 – on the heavy side for me 🙂 I had some failed attempts
Metcon: 9 min.
Feel a bit tired and sore after all my travels this week. Should feel better next week once my nutrition is better. The food in the US is terribly unhealthy – I feel for you guys…seriously.
Warm up
Did deep squat warm up also
Back squat 95,110,115,125?115,110,95
Power cleans 10,8,9
55 lbs 3 rounds I did full extension at top of overhead120 singles 7:11
Have a great day
A. Stayed light back didn’t like compression at the bottom
185/205/2250/245/225/205/185
B. 155 x 13/12/12 all singles
C. 7:04
Sto’s 10/10/8&7
DU’s mixed bag of……. I started slowing down and was hitting 20-30
Dma ok
Squat 100/115/120/130/120/115/100
B.c. 10/8/7 rep 80kg
Wod rx 5.52
1. DMA done
2. Back squat 100-120-140-160-140-120-100 kg
3. 84 kg 10 ub / 5+5 / 5+5
4. 4:36 all ub
5. Gymnastic program 15 min
Awesome job on the metcon!