Dynamic Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
T-Spine Rotation
x 10 reps per side
and then …
and then …
Two sets of:
Single Leg Hip Bridge x 10 reps per side
Skydivers x 10 reps
Clean & Jerk Progressions
Every 2 minutes, for 8 minutes, complete:
Clean from 2″ below the knee + Jerk @ 70-73%
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk @ 75-78%
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%
Same complex as last week but really focus on perfect mechanics.
Conditioning
For time:
15-12-9 reps of:
Power Clean
Bar Facing Burpees over the barbell
35-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Single-Leg Accessory Work
Three sets of:
Weighted Bulgarian Split Squats x 8-10 reps @ 3011
Rest 30 seconds between legs; Rest 45 seconds between sets
and then …
Two sets of:
Barbell Glute Bridges x 5-6 reps @ 20X1
Rest 60 seconds
Supinated Grip Strict Chest-to-Bar Pull-Ups x 3.3
55+: Supinated Grip Strict Pull-Ups as high as possible x 3.3
Rest 60 seconds
*Please use a band if you need assistance with this*
Optional Upper Body Session
Bench Press Progressions
Three sets of:
Bamboo Bar Bench Press x 6-8 reps @ 21X1
Rest 2-3 minutes
No bamboo bar? No problem! Just hang some KB’s on the barbell via bands.
Two sets of:
Bent-Over Barbell Row x 10-12 reps
Rest 45 seconds
Banded Tricep Pull-Down x 10-12 reps
Rest 45 seconds
C&J: 185,195,205,215. 225×4. 275.
Wod: 4:38
C/j —> 70-90 kg
Conditioning: 5,54
C n J. 105-110 then 115-125 then 145
Wod 5:42
Acc. Done w/2 18# KB then 75# BB flute bridges then banded ctb
Opt sesh done w/25 banded on BB
Bor and pull downs done
Great job Litsa!
CJ sets: 225/255/290
BSS: 55’s
met: 4:32
Brent!!!!!! Hi!!!!!!!! Still looking super strong and fit!
Thanks. I’m hanging in there! Sorry I’m not posting every day. I oftentimes do the strength metcon work then branch out to other accessory work or outside activities. Hope things are well for you!
That sounds awesome!! Happy to see you enjoying training!
DMA – Done – Skydivers were difficult
Clean & Jerk – 175 – 180 – 185 – 190 … 195 – 200 – 205 – 210 … 255 – 265
That drill is surprisingly difficult! Great work on your clean and jerks!
Dmva done
C&J progression
4 rnds 135lbs
C&J 155, 155, 175, 195
Conditioning
Done 6 minutes
Bulgarian-all sets 40 lbs 6-8 reps
BP w elastic band
35 lb KB
DMA
C&J 2″ BELOW KNEE = 165/175/175/175
C&J = 175/185/195/205/215/225…….FELT GOOD SO KEPT GOING
CLN. PULLS = 235
MET CON = 6:07 RX…….HAD TO CHALK A FEW TIMES FOR FEAR OF RIPPING…..HOPE WE SEE THAT AGAIN
BENCH AND ROWS DONE
Yep, that one will reappear 🙂
I didn’t have time today for this training, so did a regular class at the box today. We did MU progressions and 15.3.
Oh fun!
Metacon 4.16
Fantastic job – blazing fast!
Hamstring felt fine today. Took it easy but did all the programming:
DMA: done
CL (knee) + jerk: 145, 145, 150, 155 (used blocks to minimize strain)
CL + Jerk: 160, 165, 170, 175
CL pull: 200
15.12.9: 7:21 (took it steady)
Skipped the single leg work for now…
So glad to hear that!!! Now lets see how it feels tomorrow – may need to skip the deadlift progressions.
DMA / Warm Up done
Clean & Jerk Progressions
Clean from 2″ below the knee + Jerk @ 57,5 kg
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk @ 60 kg
Conditioning:
8:19 RX’d
Accessory
Barbell Glute Bridges x 5-6 reps @ 40 kg
Supinated Grip Strict Chest-to-Bar Pull-Ups x 3.3
Bent-Over Barbell Row x 10-12 @ 40 kg
Banded Tricep Pull-Down x 10-12 reps
Mobility completed
Unfortunately my time was limited this morning as we had a coach call in sick and I had to jump in to coach our morning class which took away from my training time.
A1)135#(4)
A2)145#(4)
A3)185#(2)
B)8:38
Glad you were able to get some training in!
C&J @ 85kgs (187) – I missed the first part of the assignment (from the knee)
Pulls @ 95kgs (209)
WoD: 8:10
Bulgarian: 35 lb dumbells
Glute Bridges: 80kgs
Bamboo Bar: 24kg kettlebells
Bent Over: 40kgs
Pull downs: purple
Solid work today!
DMAWU) done
C&J) hang 80kg,81,82,83 – full 87,88,89,90 – pulls 95,100
Metcon) 5:27
Accessory work) done
Great time on that conditioning piece!
Warm up done
C&J progression: 70/70/90 kg
Conditioning: 6:54
Bulgarian @30kg BB
Glute bridge @90kg
Optional later this evening?
A day behind
A. Slow pull snatch 100/105/105/110/115/115#
B. Hspus 10/10/11/11/11
SDHP 12/12/13/13/13
DU 35/34/35/34/35
C. AB sprints for 15s each min. Thank god only had time for 10 min. Total 67 cal
lol great job Vivian! Very nice on your handstand push-ups!
Warm up complete
65, 75, 95 lb pull
7:45 conditioning 65lbs read wrong so did not jump over bar
Bulgarian split squat 18 lb KB
65 lb bridge
Strick pull ups blue band
Have a great day
Fantastic work Andrea!
A. 165 for all and did as powers today
A1. 175 for all and powers
A2. Forgot excited for WOD
B. 6:39 break down
15- :55 for clean 2:39 for Rd
12- 2:20
9- 1:39
C. Split squats 45’s
D. Bamboo bench 20 kg x8 felt funny. Need to shorten bands more.
Wahoo – glad you enjoyed the conditioning today!! Great job on it!!