Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position
and then …
500 Meter Row @ easy pace
Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps
followed by …
Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)
A.
Take 10 minutes to build to 85% of your Front Squat and then …
Every 3 minutes, for 15 minutes, complete:
Front Squat x 2 reps @ 85-90%
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Clean @ 70-75%
C.
Every minute, on the minute, for max reps:
Strict Pull-Up Ladder
Add 1 Strict Pull-Up every minute until you can not complete the number of strict pull-ups within the minute. For eexample:
Minute 1 – 1 Strict Pull-Up
Minute 2 – 2 Strict Pull-Ups
Minute 3 – 3 Strict Pull-Ups
Etc.
D.
Three rounds for time of:
400 Meter Run
15 Ground to Overhead
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 85/55 lbs
Notes:
We will be doing more barbell cycling each week and encourage you to try different strategies for your ground to overhead. Here are a few suggestions for strategies:
Wide base and wide grip: Does this shorten your pull and make your cycling faster? Does it feel okay on your back?
No touch point on the descent: Keep the bar close and bring the bar straight down to the ground. You’ll need to really focus on staying back and bringing those elbows over the barbell.
One touch point on the descent: Bring the bar to the high thigh as a touch point and then drive the bar straight to the ground. Does this allow you to keep the bar close?
What a barbell cycling challenge? Try increasing the weight in todays training to:
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Additional Optional Engine Session
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 1 Legless Rope Climb + 1 Rope Climb
Minute 2: 20 Double-Unders + 5 Devils Press
Minute 3: 12/8 Calories of Assault Bike or 15/10 Calories of Ski Erg
35-54: 50/35 lbs
55+: 35/20 lbs; 2 Rope Climbs
A. 215-230
B1- 115
B2- 135
B3- 160,165,170
C. 9 failed in round 10
D. 10:57 @135 lb rd 1- 5 unbroken then singles. rd 2 – 6 unbroken then singles, rd 3 – 5 unbroken than singles. just kept moving instead of resting….
A. FS X 2 = 305/315/325/325/325
B1. HHCX3=145/155/165
B2. HHC+HC= 175/185/185
B3. HC+CLN= 185/195/205
B4. CHP+CLN= 205/215/225/235
WILL MAKE UP C&D
M & A) done
A1. 270
B1 125/135/135
B2. 145/155/155
B3. 155/165/165
B4. 180
C. 12 rds + 9 reps into round of 13
D. 10:34 95#
Monday’s session
AM
Warm-up flow done
Snatches: from 26 to 39 kg, felt decent
Conditioning: total 13:00 incl rest
PM
Accessories done
Farmer’s Carry with 32 kg KB x 2
Sandbag Carry with 88 lbs ish. I have 60 kg as well, but wasn’t up for it. Next time!
Sandbag cleans (or more Sandbag high pulls as our bag is round) in 3:33 min
Kept FS and cleans a little lighter to take it easy on knee
A1. 275
B1 135/145/155
B2. 185/195/205
B3. 215/225/235
B4. 255/265/275
C. 11. Didn’t make 12
D. 11:37
M&A) done
A) 116kg, 116, 116, 116, 120
B) HHCx3: 70kg across
HHC+HC: 80kg across
HC+C: 85kg, 88, 91
CHP+C: 95kg, 100, 105
C) 1-7 every 30s, 8, 4 of 9 then started losing shoulder position
D) did two rounds not for time @ 70kg (took ~13 mins I think)
A. 240/240/240/240/0 skipped
Warm up and all felt great just started slipping on 4
B. 115/125/130 full squats today for all!
B1. 140/140/145
B2. 150/155/160
B3. 165/175/185
C. Made 1 thru 7 and got 6 of 8
28 plus 6
D. 13:02 did power snatch last set of snatch was fantastic and smooth! Wasted :45 of walking….breathing
Great time on that conditioning piece and happy to hear the knee felt good with the squats!