Dynamic Mobility and Activation
One set of:
Ankle Pulse x 15-20 pulses per side
and then . . .
Three sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks x 10 reps fwd/back
Banded Walks x 10 reps lateral
and then . . .
One set of:
Box Squat w/KB
x 25-30 reps
A.
Take 10-15 minutes to build to a heavy Clean and Jerk
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique.)
B.
Complete as many rounds and reps as possible in 4 minutes of:
Hang Squat Clean x 4 reps
Burpees x 6 reps
40-49:Â 165/115 lbs
50-54:Â 155/105 lbs
55+:Â 135/95 lbs
Rest exactly 3 minutes after Part B, and then:
C.
Complete as many rounds and reps as possible in 6 minutes of:
Overhead Squat x 4 reps
Ring Dips x 12 reps (ladies – 8 reps) (take the OHS weight from the floor)
40-49:Â 135/95 lbs
50-54:Â 115/75 lbs
55+:Â 95/65 lbs; Stationary Dips
Rest exactly 3 minutes after Part C, and then:
D.
For Max Calories:
8 Minutes of Rowing on Concept2 erg
A. Up to 185. Cleans were the limiting factor, these felt heavy.
B. 4 rounds. Hang Power Cleans, still feeling heavy.
C. 3 rounds.
D. 122 cal.
DMA done.
A. Up to 140. 5#PR. Still working on rt. shoulder mobility
B. Scaled w/115#. 3+2.
C. Scaled OHS w/just bar. 4+7
D. 105 cals. 1792m.
A. Up to 215#.
B. 3+7
C. 5
D. 132 cals
Mountain bike ride again – couldn’t get to the gym, kids visiting!!! Have a fun weekend. I’ll be back rested Monday
Swim
Box squats using 24 pounds on each end
Build up to 180 pound clean and jerk
Then cleaned 185 pounds and couldn’t jerk today my split jerk was not working again I almost Prf at 190 pounds maybe next week
Seven rounds +4
Then I did the GHD instead of two rounds of ring dips I did the first set as prescribed at 6+ for second set and set a ring dips I did GHD six rounds
Did the assault bike for calories for eight minutes and got 65 cal I have about a 75% pace
A. Skipped
B. 4+1 @155
C. 4+2 115# power snatches
D. 137 cals
Nice Perry!
Thanks Nichole!
M&A done
A. 195/205/215/225/235-@245 failed clean, regrouped, made clean, missed jerk…grrrr
B. 4rds+2reps
C. 4rds+4reps
D. 136
A. Up to 220 (missed jerks at 230 and 240)
B. 4
C. 5
D. 110
Active Recover Today & this weekend-
10 min EMOM 5 Unbroken Pull-ups-Used today as skill work
Back to the chiropractor on Monday before the gym
Going on a nice Hike tomorrow-The weather is beautiful and warm.
Back very tight and sore
Mobity done
A Clean and jerk up to 148
B 4+6
C. 4
D. 125 cal
Take care of that back Jenny!
Mob and Act Done
A. Worked up to 235
B. 4+2 at 165
C. 5+4 (MU to the ring dips)
D. 146 cal
Felt good today. ( Nicole, just as a note , Yesterday did a mile swim in morning then a 10K row that evening. I wanted to see which one was faster.
Back at the box today; just did ROMWOD, crossover symmetry and some easy assault bike Tues and Wednesday this week.
Today I mobilized a bunch and then did power cleans from the blocks with a jerk up to 140# (82%) (really trying to rest my back this week so taking it easy)
Then rowed for 8:00 but forgot to record calories; rowed just under 1900 meters; felt good to sweat 🙂
Taking the weekend off and hope to hit it strong next week.
Great plan!
Worked with oly coach in morning
B. 5
C. 7+2 stationary dips, not quite full range
D. 112
A. 185
B. 3+2 155
C. 4+4 115
D. 136
First time I didn’t have to spend time decoding the warmup!
A. 135,155,175,195,215(f),215 (f),215,225,230 (f)
B. 3rds
C. 4+10
D.119 cal
Mobility-Done
A. 205# (135,155,165,175,185,205)
B. 2+3 Rx
C. 3 (OHS Rx, Ring Dips: weak, did assisted singles, now they’re priority#1)
D. 124 cals (No idea if this is good, bad or ugly)
When I look at my AMRAP scores I feel as though I’m not working hard or fast enough or maybe pacing myself to slowly.
Do you train with anyone else Ian? That extra push from a training partner may be what you need.
No training partner. House WOD only box mostly, I’m very lucky to be able to do my own thing. I’ll try having one of the coaches scream at me during my WODs.
Mobility done
A. Up to 215 (cleaned 225, but missed the jerk)
B. 3+1
C. 3+8
D. 152
Fun Friday workout!
Nice work!
Thanks Nichole!
Ease in back into the workouts lifted yesterday so just doing metcon today, running 15k tomorrow, should be interesting seeing I’m not a running and have not prepared for it, besides CF.
B. 3 rounds definitely paced 165 felt heavy
C. 4 round sub push up Took a little extra time to warm up OHS I prefer not to jump into 135 too mush stress on shoulder
D. 137 (I think forgot to check rower when done )
Let us know how it goes tomorrow!
1:21.43
Dynamic mobility and activation done
A) 155,175,185,195,205,185 (cleans only, avoid any shoulder pain)
B) 3 Rds
C) 4 rds (did KB ohs, and subbed pushups as those did not hurt my shoulder)
D) 129 calories… man I had nothing on the row, still trying to figure out the lower damper setting (using a much higher stroke rate, which crushes me).
Another 5 am work out. Yuck! So at a military affiliate here in Ft Leavenworth and didn’t realize how much different it is to use a bar that doesn’t spin very well. Despite all that decent day of lifting.
A: 135; 155; 175; 185; 205; 225; 235; 245
B: 4 rds
C: 3rds + 14- My left shoulder is aggravating me. For whatever reason I have a hard time locking it out and it keeps internally rotating. A little discomfort/ pain but It’s bareable. I continue to mash and floss every day.
D: 145 cal- Ouch! No pull today.
Keep an eye on that shoulder Corey!
I am Nichole. It’s s slow and frustrating process , 🙂