Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Banded Air Squats x 10 reps
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 1 reps
Build over the course of the 6 sets to 95% of 1-RM
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean & Jerk x 1.1.1
and then . . .
Every 2 minutes, for 6 minutes, complete (3 sets):
Clean & Jerk x 1 rep @ todays heavy triple
and then . . .
Every 2 minutes, for 6 minutes, complete (3 sets):
Clean & Jerk x 3 reps @ 90% of todays heavy triple
C.
For time, complete 9-7-5 of:
Muscle-Ups
Squat Snatch
35-49: 135/95 lbs
50-54: 115/65 lbs*
55+:
For time, complete 9-7-5 of:
Chest-to-Bar Pull-Ups
Squat Snatch
*Can receive in a power snatch, then rid down into the squat
55-59: 115/65 lbs*
60+: 95/55 lbs*
A. Up to 170
B. Up to 120, then used 120, then 110
Did not have time for C, most I have sqautted for a long time though
Glute WU done
A. Worked up to 105kg
B. Worked up to 85kg and % based off that
C. WOW! I doubted my ability to even complete this as Rx’d however I was able to complete it in 9:58….. Very happy!
Fantastic Ben!!
Vandyke & Mob done
A. 265/275/285/295/305/315
B1- 215 for triple
B2- 215 for singles
B3- 195 for triples
C- 6:33 – steady pace felt good.
Great job Art, looks familiar, except FS, you beast!!
A. 280
B. 215
215
195
That was exhausting!!!!
C. 6:30 super tired…
Matt, nice work today. Feels like I worked out with you 🙂
Glute act: LOVE this warm up!
all else done
A) F/S: 1345,165,185,200,210 ( 5 off 90%) shoulder not recovered.
B1) 103,10,110,115,120 1×1 fail ( over head still a problem for left shoulder)
2). Skipped in haste.. 🙁
3). 113lbs
C) Rx’d (65) 8;45
Mobility done
Glute activation-abbreviated version
A. 155/175/195/195/195/195-stopped at 195#…felt about as heavy as I should work today
B1. 125/135/145/155/165/175#(1)-stopped after 1 C&J at 175#
B2. Skipped
B3. Skipped
C. Debated whether I should do this…decided not to do any more barbell today.
Did this instead:
12 sets of:
:15 hard/:15 easy on assault bike (68-70 rpm hard)
Then 3 rounds:
10 cals Assault Bike
3 Ring MU
A. 225/246/265/285/305/315
B. 135/155/175/185/195/205×3
205 singles
Then 185×3
C. About 15-20 min after did Amanda @ 135 – 5:23 fresh I think I could shave a little time- those c and js make u huff and puff
Actually your time was 5:22
great score! Rest was important after those C&J!
A. Worked up to 260#
B1.Worked up to 185 today, backed off the load.
B2. 185#
B3. 165#
C. 13:18, 6:24 faster than last time
Solid improvement then Chuck!
A. Front squats up to 300 (10# PR)
B. C&J 135-175, then 185, then 165
C. 7:23 (115)
225,275,295,315,335,355 FS
135,155,175,195,215,225 X3
225x1for 3
205×3 for 3
Elbows still sore so did 10 emon 40 DU ub
Did Monday s optional this morning 140,142,141,143
Mobility done
Ran 1 mile
And no lifting today back a little tight
Amanda RX 4:57 pretty happy with that mups unbroken every round could go faster on snatch but back is tight.
Nice work Jeff!!
A. 135, 145, 155, 165, 175, 180
B. 95, 105, 115, 125, 135, 145
C. 150
D. 130 for the 3 sets of 3.
AMANDA
12:30 Mu limiter: quickly down to fast(ish) doubles and singles. Started snatches as fast singles, but went to sets of 3 and seemed just as easy/hard.
Mobility done A. Up to 79kg B.1 up to 64kg B.3 (read too fast and thought this was after), done at 58kg B.2 done at 64kg, was kinda pooped by then ha ha C. 18:55 – this is how slow Amanda is when you are not good at muscle ups – but I’m happy to get through 21 muscle ups, so win for me and goals for next year to finally start stringing them together. Had to power snatch because left shoulder was pinched and going into the squat was not happening, snatches not really what slow me down in… Read more »
Hey there is something good and it will just keep getting better!
Mobility done
A. Up to 250#
B1. Up to 185#
B2. 170#
B3. 170#
C. 11:28. Second time doing that as rx. We did it a year ago tomorrow and my time was 19:40. So, very happy with the improvement. But, legs felt like jello after c&j’s and FS and 135# felt really heavy – so I know I can go much faster.
man that one seemed to wear me out went light on front squat really working on from and getting that correct. Clean and jerks kicked my ass today worked up to 155 transition to the jerk is difficult for me still.
did power snatch and assisted bar MU
12.09 was the time but its a rough time i had to cross room to get to the pull up area
.
Evening session ‘Amanda’: PR by almost a minute! Not great by some of your standards, but very happy with 5:14 and loads of room to improve the RMU.
Dude that’s good, keep running your race and your day will come sooner then you think
Cheers. I’m trying Pete. Good and bad days, just like everyone!
It’s so good to be pushed and be accountable by this group. Loving it!
Awesome Rob!!!
Mobility completed
A)180#/190/200/210/220/230(f)
B1)135#/145/150/155/160/165
B2)165#(3)
B3)150#(3)
C)10:16 @115# This beat my previous time of 12:32 and 95# on the snatches.
Mobility
Crossover Symmetry
Front Squat 235-320
Clean Triples finished at 240
Singles @ 240
Triples @ 215
Romwod
May try something this afternoon, slight separation in my shoulder again, had it set again yesterday, I can manage the pain but it’s not healing & im not stopping ??♂️?♂️?? Gonna have to shoot me
Pete! Be smart and look after yourself!!! We want you healthy for the qualifiers!
Worked on dubs and low Box MU
Finished with
25 RKB @70
25 Burpee
Straight through 5:24
Gonna eat and ice shoulder and get ready for tomorrow
I am holding back Pete. Not going to ‘encourage’ you at the expense of injury!
That was spicy today.
A. 135,155, 185, 225, 245, 265
B. 135, 155, 165 175, 185, 195
C. 195
D. 175 for the 3 sets of 3.
WOD.
13:29 I had shoulder rotation issues today to much leg swing not enough arm pull. My first was the worst my set of 7 and 5 mu were fine.
Activation Done.
A. 175/195/225/260/275/290.
B 1-2 Skipped my traps were killing me catching the Jerk so I moved on.
C. 12:19. 135# Single False Grip MU. All Squat Snatches. Not sue if this is right but check wodify and appears last time I did this I did Power Snatch and it took 39:15. So either wrong or I was really stubborn 6 years ago.