AM Session
Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push
x 10 reps
Plank Walk x 20 meters
and then …
Two sets of:
Sloth Viking Press x 5-7 reps
Rest as needed
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the four sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch
Build over the course of the 6 sets
C.
35-54:
Four sets of:
Row x 10 Calories
(50/35 lbs) DB Thrusters x 12 reps
Row x 10 Calories
Rest 2 minutes
55+:
Four sets of:
Row x 10 Calories
(35/20 lbs) DB Thrusters x 10 reps
Row x 10 Calories
Rest 2 minutes
Notes:
This is fast and furious. The row should be fast and practice quickly transitioning from the erg into the thrusters and back into the erg. Watch this awesome video by Shane Farmer of Dark Horse rowing to maximize your foot adjustments.
PM Session (Optional Session)
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Bicep Curls
followed by …
Three sets of:
Rope Pulls x 30 meters
Straight into Yoke Carry x 30 meters (for max weight)
Rest 3 minutes
followed by …
400 Meter Sandbag Carry (go as heavy as you can without putting down the sandbag)
Group Not Participating in Online Qualifier
(Same Warm-Up)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the four sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch
Build over the course of the 6 sets
C.
As many rounds and reps as possible in 8 minutes:
Row x 8 calories
DB Thrusters x 12 reps
Pull-Ups x 16 reps
35-54:
50/35 lbs
55+: 35/20 lbs
D.
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Bicep Curls
followed by …
Two sets of:
Rope Pulls x 30 meters
Straight into Yoke Carry x 30 meters (for max weight)
Rest 3 minutes
followed by …
400 Meter Sandbag Carry (go as heavy as you can without putting down the sandbag)
Missed this earlier in the week, and did this morning. Non-qualifier programming:
DMA: Done! (I love sloth press!)
A1: 75, 95, 115 (all x5)
A2: 95, 115, 135, 145
B: 105, 115, 125, 130, 135, 145
C: 3+
D: just did sandbag carry @80lb
Did this on Wednesday, day behind…
A. 75/95/105
A. 135/155
B. 2@155/2@165/2@175
Going to try and squeeze in c and d, simply because they look “fun”.
At Oly, wanted to get some weights on my ankle under supervision. C. In 18 minutes, build to a 3-RM Back Squat – 60/70/80/90kg, and then I stopped there. Back Squat x 3 reps @ 90-95% of 3-RM weight – Felt OK, so I did 2 more sets of 90kg. 1RM is 95kg, so I am happy. Maybe due to rest a week. Snatch Deadlifts per coach. 2 sets of 5 reps @ 40kg 2 sets of 3 reps @ 60kg 4 sets of 2 reps @ 80kg A. Three sets of: Press in Split x 10 reps – Sat… Read more »
A1) 55/60/65#
A2) 145/155/165/175#
B) 135/145/155/165/175/185#
C) 2RDS + 8Cal + 7DBThr, felt slow today and DB thrusters need work!
D) Rope pulls, sled push and Farmers Carry sub for Yoke Carry, will do 400m SBC later
Decided to jump in with the class today.
15 min EMOM:
M1: 6 strict press (95#)
M2: 12 Push Press (95#)
M3: Rest
6 rounds for time:
200m run (it was finally nice outside today)
10 Hang Power Cleans (115#)
10 T2B
12:15. Unbroken throughout. Felt good to move through this.
Then did the Barbell Rollout plus Bicep Curls EMOM. Elbow finally back to near 100%.
Fun Mike!
Today I had: A. 5 sets: rest 3 min 10 HS around the world 5 cart wheels 5 sommersaults 10 ttr 5 skin the cats 5 big kips B. 12 min emom: 2 squat clean, 5 lbs heavier than last week. C. 3 sets: rest 2 min 200m FR carry. 26lbs (blue) D. 3 rounds: 200m run 50 du 20 ball slams 50 du rest 1 min So much fun!!!! A. done. LOVED this. ATWs took me some time, but SO worth it. Cartwheels and somersaults awesome…ttr, sct and big kips felt strong today. B. done. Working at 115. Per… Read more »
Non qualifier A. Used 22# barbell for all; then 65/85/105/115–F, realized later grip was too narrow B 65 up to 100#, which I have not done for awhile and felt easy today! C. 2 +16. Thrusters slow broken into 2 sets, station could have been a lot closer together! D. Did a ring version or ab roll out, and 25# DB curls per arm; no rope pulls or yoke; about 400m indoor with 50# ball, various styles of carry. Did some god sit-ups Sunday, still feeling them! Have had to find a new gym–not quite there yet! Right now the… Read more »
Ohhh what gyms are you looking at?
I am currently at a friends warehouse gym–everything you need just far. Also looking at Trec tribal crossfit, it is way closer and have some pretty competitive people there.
Non-qualifier program
DMA – done
A1 – 35/45/55
A2 – 75/80/80/85
B – 65/70/75/80fail/80/85
C – 2+3Rx – those DB thrusters ate me alive and spit me out! First round 7-3-2, second round all 2s. Pull-ups first round 7-5-4, second round 4-4-2-2-singles.
D – done
No ropes or yoke and it’s snowing hard right now, so no 400m sandbag carry either… 🙁
Awesome to hear, Silke!!
That is incredible Silke!! Sometimes getting that nerve to move around, ‘flossing’ it, helps a ton!
B: 210
C: 1:12/:19/:22/:25
Great work Brent
AM-
Snatches from strength program
2:14,2:19,2:19,2:14. Thrusters felt heavy! Super slow on those.
PM-
Clean and jerks from strength program
Practiced ring muscle ups. Felt good.
Mob done
A. 55-65-75#; 105-115-125-135#
B. 105-115-125-135-145-155m
C. 1:43, 1:47, 1:50, 1:49
Optional:
A. Done
Awesome job Cheryl!!
Online qualifier programming:
A1) 85#
A2)165,185,205,215
B)155,155,175,175,185,185
Spent more time in my setup postiob(about 3sec.) felt like my chest was more upright and my pulls smoother
C)1:29,1:34,1:47,1:48
My quads haven’t burned that bad in a long long time! Geez that was horrible
First 2rds of thruster unbroken then 11/1(mental breakdown) and 7/5 on the last set
Delts are wrecked today.
A1) 45×5/55×5/65×4
A2) 85/95/100/105
B) 75/85/95/105/110 missed/110
C) skipped met con but worked on butterfly pull-ups today.
Did a bit of Monday and Tuesday’s training
AM:
back Squat 3 x 150kg then 2 x 3 135kg
Rowing intervals: held 1:39 over all… 3 of them were exactly 1:39.5
PM:
Snatch balance 80-90-95-100kg
Lift off + snatch 80-85-90-95-100-100kg
Metcon: 3 + 5 cal… I hate thrusters in general but with dumbbells? Mate!
DMA – done
A1. 35 lb. for all 3 sets
A2. 75 – 95 – 105 – 115
B. 75 – 85 – 95 – 105 – 115 – 120
C. 1:55 / 1:55 / 1:57 / 2:00
I haven’t done DB Thrusters before and wanted to give these a try. Well, I can cross that off my bucket list. I found them to be tougher to do.
lol another one checked off your bucket list Barry!
Great work!
Non MQ
DMA Done
A. 10-15-20kg
40-45-45-50kg
B. 40-45-45-50-50-55kg
C. 3 Rounds even (thrusters @ 20kg DBs)
D. Ab wheel with 35kg BB curls
Subbed with rope slashes + BB walking lunges
Sandbag carry @ 35kg, too ambitious, dropped 3x
Non MQ
DMA – Complete
A1.) 85×3, 85×5,85×3 (Snatch Press Receiving)
A2.) 115/155/155 (Snatch Balance)
B.) 135/145/155/175/180/185 (Snatch Lift Off + Snatch)
C.) 3 rds+8cals (2:04, 2:41, 3:06)
D.) Only 5min EMOM.
Good work today Phil!
warm up-done
A. Snatch press from receiving: 35#, 40#, 45#
Snatch balance: 55#, 65#, 75#, 85#
B. 65#, 70#, 75#, 80#, 85#, missed 90# twice so went back to 85# again for the last one.
C. Just shy of 2 rounds: 34 reps
D. Could only get the EMOM in, no rope or yoke today or sandbag 🙂 (working at home today)
A1. 65# – starting to feel a little better
A2. 135/155/165/175
B. 155/165/175/185/195/205(f) – 5# PR attempt. Close – I should have had it.
C. 1:29/1:43/1:46/1:48 – haven’t done many DB Thrusters. Able to do them UB, but transition was slower the last 3 rounds.
D. Did the 5 min ab rollout/bicep curl emom. Gotta get my summer beach body ready – lol
So close Joe!!
Nice work with the DB thrusters!
And there will be core training with the new progressions I wrote out for the continuation of the off-season program!
Thanks Nichole!
DMA-Done
A1-Went for empty barbel, that’s a struggle of mine
A2-40kg, 50kg, 60kg , 70kg. Went light and increased the weight, back felt perfect!
B-60kg, 65kg, 70kg, 72kg, 75kg, 75kg. Again back felt perfect, but it’s been a while not sure with technique, but still I manage to lift 75kg!
C-1:20, 1:22, 1:31, 1:39
OPT-Done, did 4x100m zercher squat carry with 50kg
Sorry Nichole didn’t say it earlier, but the back is a thing from the past, yesterday’s clean was okay! Hopefully we won’t hear of him anytime soon! Thanks for the support!
I am SO HAPPY there was no pain in the back, that is wonderful news!!!