Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions
x 5 reps
T-Spine Rotation x 10 reps per side
and then …
and then …
Two sets of:
Single Leg Hip Bridge x 10 reps per side
Skydivers x 10 reps
Clean & Jerk Progression
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85-90% of Clean & Jerk (50+:
82.5-85%)
“Copper Lungs”
For time:
30 Power Snatches
30 Bar Facing Burpees Over the Barbell
35-54: 95/65 lbs
55+:
65/45 lbs
Posterior Chain Accessory Work
Every 2 minutes, for 8 minutes, complete (4 sets):
Death March x 20 reps
Optional Upper Body Session
Bench Press Progressions
Three sets of:
Bench Press x 5 reps @ 75%
Rest 2-3 minutes
Two sets of:
Supinated Grip Strict Pull-Ups x 8-12 reps (use a band for assistance if needed)
Rest 45 seconds
DB Curls x 10 reps per arm
Rest 45 seconds
DMA / Warm Up done
Clean & Jerk
55/60/65/70/70/70 Kg
Copper Lungs
7:16 min . Finished Snatches @ 2:58 min . Today BFB got. me. Usually those are no problem.
Accessory
Snatch technique
DMAW done (modified at hotel gym)
Clean & Jerk: build to 55 kg (max of what I wanted to do at a hotel gym)
Conditioning: 5:07 min with 30 kg (men’s barbell) and lateral burpees.
Death march with 14 kg DBs x 2
Bench press at 45 kg, felt easy
sPU 12 and then 7/5
DB curls done
Great job getting this done in a hotel gym!
160, 170, 180, 195, 205, 210
3:58
155 bench
8 pull-ups
35# curls
Sub 4 – wahoo!
Dmva done
C&j complex
155, 175, 195, 205, 215, 235
Copper lungs
4:21
March
40 lbs 3 rnds
Bench 155, 175, 195
PUps 10,8,8
Bicep curls 40lbs
DMA
SLOW PULL C&J = 165,185,190, 205,210,215,225
Copper lungs = 4:44
Bench =205
Death march & curls done
260#
3:10
Crushed it Brent!! Strong C&J and you killed it on Copper Lung!
C jerk. 70/75/80/85/85/85kg
Conditioning 4.29
Death march dumbells 15 kg x 2
I did the run session from last Friday on a skillmill (first time for me) at the hotel gym. Challenging!
1. 6:48
2. 6:48
3. 7:00
4. 6:33
Oh I haven’t tried running on a skillmill – well done!
C&J: 205,215,225,235,245,255.
3:14
Done
BP: 205
Done
So fast Brigham – well done!
C&J: Done
Metcon: 5:51
Didn’t do the rest – did some gymnastics
DMA done
A. Up to 150
B. 4:04. PS 20/5/3/2, went out too fast?
C. Done with 30# db
Possibly Vivian! You may have done better doing 15 + 10 + 5 on those snatches
DMAW Done
Slow pull C&J 155,165,175,185,195,200
Condition
6:53
Death March 35’s
Earthquake bar bench
75×15, 120×10(2)
Solid work Frank!
A) 90-115# c&j
B) 5:43 (should’ve warmed up snatches more then might have done unbroken)
C) 25# death march
D) 90# bench
E) 15# db curls
Well done Mercedes!
Mobility completed
A)130#/137.5/147.5/155(3)
B)4:50
C)Completed with 35# KB’s
DMAWU) done
C&J) 81kg,87,93,99,100,101 (spaced out, forgot “slow pull”)
Condo) 4:18
Accessory) done 35#-50#
Bench) done @155#
pull-ups, curls) done
Slow pull 65,70,75,80,80,80,
9:42 copper lungs
Death march 20# db
Bench press 90 lbs
Blue band and 20 lb db
102/112/120/127/135kg
Wod 3:18
Acsessory done ✅
Fast John!! Great job!
A. 165/175/185/195/205/213m
B. 4:54
10/6/6/3/5 miss counted around 25 back got tight around rep 9
Steady it took 3 or 4 burpees to get breathing back
C. Bench 190×5
D. 8 pull ups and 25’s on curls
How is your back doing now?
1. Gymnastic program 15 min
2. 80-90-100-105-110-110-110-110 kg
3. Copper Lungs 4:14
4. AW done
5 bench press 90kg x3
6. 12-9-8 pu and DB Curls with 11 kg
7. Stretching 30 min
Nice work!