Dynamic Mobility and Activation
One set of:
Front Rack Partner Assisted Stretch x 60-90 seconds
and then . . .
Three sets of:
Hip Flexor Stretch x 45 seconds per side
Butterfly Pulses x 10 reps
Foam Roll Lats x 45 seconds per side
and then . . .
One set of:
Banded Air Squats 30 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 16 minutes, complete (8 sets):
Clean & Jerk x 1.1.1
and then . . .
Every 2 minutes, for 6 minutes, complete:
Clean & Jerk x 1 rep @ todays heavy triple
and then . . .
Every 2 minutes, for 6 minutes, complete:
Clean & Jerk x 3 reps @ 90% of todays heavy triple
C.
9-7-5
Muscle-Ups
Squat Snatch
40-49: 135/95 lbs
50-54: 115/65 lbs*
9-7-5
Chest-to-Bar Pull-Ups
Squat Snatch
55-59: 115/65 lbs*
60+:
95/55 lbs*
*Can receive in a power snatch, then ride down into the squat.
Did front squat up to 110 kg followed by 3 k fast run.
Is the Warm up that is provided with daily workouts, all that is supposed to be necessary as that days warm up… to perform the workout as prescribed? Or are we supposed to be doing more… and what is listed just in addition to…? I hope this makes sense what I am asking.
A. Up to 215, just missed 225 was going up then got stuck.
B. Up to 165
C. Around 14:15. MU broken up and snatch done as singles. Missed a few snatches as my shoulders were too tired to hold the bar overhead.
DMA done. No air squats.
A. up to 185.
B1. Stayed with 95.
C. Amanda done. No time.
Could not make it to the box tonight
ROM wod
Rowing 350×5 with 1 min rest
Then
4 sets of 4 min row at 2:02 500 pace rest 1 min
Felt good and easy
A. 295- no problem
B. 205- this was hard
then did 185-
C. 5:51
Mob & Act Done
A. 275/285/295/305/315/325
B. 185/205×2/215×2/225×2/235
Then 235 finished with 215.
C. 11:24. Rough. Blister then rip finished with false grip. Just wanted to finish.
Rev hyper and COS
Nice work on cleans that was rough!
Mob done minus partner stretch
A. 85/125/155/175/205/225
B. 85/105/115/125/135 then 135/145/150
C. 4:40 RX 55+
M&A done
A. 225/235/245/255/265/275
B. Triples@185×4/190/195/175/175-3 singles@195-3 triples@175
C. 11:18-snatch are no prob, Done in singles. Muscle up still need work, although this is probably my best Amanda time
Mobility done
A. 175-190-205-210-215-220# (only 5# off my all time PR)
B1. 145-150-155-160-165-170-175-180#. (Ooof…this got heavy and questioned whether I could hit each set at the end but challenged myself to just give it a try and see what happens, worse thing that could happen is a miss but didn’t miss one!)
B2. 180-180-180#
B3. 162#-162#-162#.
This entire section was quite challenging…glad that was over with!
C. 6:39 Rx (missed my first snatch ?….super happy I could do muscle ups without pain…now I just need to work on my endurance with them again).
A. 295
B1. 225
B2. 225
B3. 205
C. Tomorrow. …
A. 225, 245, 265, 285, 305, 315. Can’t say I’ve ever hit 97% in 7 lifts.
B. 135, 155, 175, 185, 205×4 (3rd set 3rd rep fail)
B2. 205×3 all split jerk.B3. 3@185×3 all push jerk.
C. 7:28 bleh!
D. Class wod: 9:30 of metcon stuff
Mobility done.
A. 245, 255, 265, 270, 275, 280 tough but good set!
B. 135, 145, 155, 165, 170 stopped here. Still having wrist pain in the clean catch and jerk.
C. Subbed with a 25 cal bike, 15 GHD couplet for 10 rounds. 18 minutes total, averaged 1:45-50 with a 1:30 last round.
A) 120-135-150-165-180-190
B1) 115-125-135-145-150-155-145-135 All cleans no overhead until shoulders better
B2)145-150-145
B3)125
C) “Mini Kelly”
3 Rounds
400m run
30 Box jump 20″
30 WB 14#
16:08
A. 225-275
B. Triples to 165, then singles to 205
C. Skipped Amanda. Rowed 100 cals, every 20 cals 100ft FC w/2x48kg, 8:10
That was a metric shit ton of squats and C&Js.
M&A – done
A: 205; 225; 245; 265; 285; 290lbs
B1: 135; 155; 175; 195; 205; 215; 225(2); 225 lbs
B2: 225lbs
B3: 205- Tried to stay on target with Pete for all the C&Js. That was dumb!
C: 8:05- felt decent. New gym with new ring set up so wasn’t as solid on MUs as I would of liked. All snatches were singles
Nice!
A. Built to 175 new PR of 5 lbs! B. Only up to 125 stopped ankle was sore. C. Skipped Amanda modified version 75# snatch. 5 ring MU 4 bar then next round 2 ring MU 5 bar MU then final round 5 ring MU with a spot. 10:22 It’s a work in progress those ring MUs and snatch. It’s hard for me to be happy when I know I should be better at them. I try to keep things in perspective. A year ago I couldn’t even do 1. And I couldn’t squat snatch 65#. So progress is good… Read more »
Awesome progress 4sure!
Thanks Pete!
Major progress Tracy!!!
Thanks Nichole!
Awesome Progress Tracy!
Mobility – done
A. Front Squat – 95/115/135/155/175/195
B. C & J – 95/105/115/125/130/135/135/135
C & J – 135 for all
C & J – 117 for all
C. Amanda – 7:10 Only missed 1 squat snatch in the set of 5. C2B’s went pretty well. Didn’t have to break up any of the sets.
Fantastic Barry!
Thanks Nicole!
Nice work!
Thanks Tracy!
Ummm that’s a pretty good PR Doug! Congrats!!
DMA: Done
A. up to 265#
B. Triple up to 165 then 145
C. 11:15 MUs went well. Snatches were slow (did this immediately after A and B)