Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles
x 10 reps
Bear Crawl with Wrist Stretch x 10′
A.
Three sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B.
Every 2 minutes, for 12 minutes (6 sets):
High Hang + Hang Snatch @ 70%
The focus of this should be on positioning. Please hold your receiving position for 2 seconds and focus on FINISHING. Think about driving thru the floor hard and then quickly transition to pulling under that barbell!
C.
Eight sets of:
60 Seconds of Assault Bike @ 75%
Rest 60 Seconds
30 Seconds of Assault Bike @ 80-85%
Rest 60 Seconds
D.
Three sets of:
Landmine Rows x 6-8 reps per side
Rest 60 seconds
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions and only if your schedule allows for two sessions and your body is feeling good)
Four sets of:
Rear Delt Raise + Side Delt Raise x 6 reps
Rest 30 seconds
and then …
Four sets of:
Sandbag Squats x Max Reps (heavy)
Rest as needed
and then …
Three sets of:
Yoke Carry x 40 Meters
Rest 2 minutes
A. 65lbs today working up
B 105
C. 224.5
D. Done
Completed yesterday 🙂
A. 35/55/65
B. 95
C. 176.7
D. Done
A. 85/95/105
B. 80
C. 159 Cal
D. Done
A. Done 10kg
B. Done 30kg
C. 1’ >65 30”>70= 220 Cal
D. Done
A. 55#
B. 75-78#
C. Again a bit of practice for weekend: 20 cal bike, 10 burpee over box, 15 cal, 10 burpees, 10 cal, 10 burpees
A. 55-75-85
B. 75 across
C. 64-65 rpms for the minute, 67-69 rpms for the 30 sec. I completed four intervals for a total of 95 Cals on the AAB before switching to the ski erg for the last four intervals (hubby did the workout with me, so we split time on the AAB and Ski Erg). 72 Cals on the ski erg. First time using the ski and I have a lot to learn!
D. Complete
A&B not able to snatch. Right shoulder has a pinch that can’t seem to get rid of for 2 month. Just did mobility and cross over symmetry
C. Held 70 on the 1 min and 63/64 on the 30s 227 Cals
Oh no Ed – how did this come about?!
I’m not sure Nichole, just went to train one day and felt this pinching sensation on my right shoulder like a pinched nerve. I’ve been resting it, and have gotten a couple massage sessions but still bothers me only in the snatch position. All other movements are fine.
Well lets just keep an eye on it!
A. No chance. Was able to OHS with regular grip and elevated heels. That’s about it. Mobility gonna be a long work in progress.
B. HHS + HS done with power snatch. Up to 135.
C. 242 cals. 65+ rpm for 1st interval. 75+ for 2nd. This wasn’t nearly as bad as some of our other interval work. Probably should have gone harder. Wasn’t sure where 75% and 85% were on the RPM scale for me.
D. Done.
A. Done
B. 50 kg Across.
C. 5 km Run 33 minutes.
Joey D.
A. Done. Narrow grip is improving.
B. 170lbs across
C. 254 Cals. 70rpm for long interval, 80rpm for short. Across.
DMA – done
A. 65, 75, 75
B. All sets at 95 lb.
C. held 64 rpm on 1 min., 68 – 70 rpm on :30s
D. 85,95, 100 for L.R. – 8 R’s
thin blue band – 8 R’s
PM Session on the Assault Runner (in meters)
237/123
238/120
238/123
236/127
236/128
241/124
246/126
255/134
Fun workout!
Oh nice!!
DMA done
A) 45/55/65. Felt much better on these than last week
B) all at 95
C). Had to Row instead as our AB is down for awhile:
25/14, 24/13, 23/14, 23/14, 23/14, 22/13, 22/13, 25/14
D) done.
Additional session:
Triathlon training (run day)
5:00 @ 5/10 RPE
8 sets-
2:00 @ 8/10 RPE
2:00 @ 6/10 RPE
5:00 @ 5/10 RPE
Good to hear!
DMA) done
A) 105(will post video)
B)165,165,165,165,175,175(will post video)
C)332 cal
60sec-77-80 rpms
30sec-85rpms
* fell off on the last round of 60sec
D) done
Skipped the optional today
DMA complete – some great stuff for my shoulder rehab A. PVC Pipe only but happy to be able to do this B. PVC Pipe only – it’s no weight but glad I can move the shoulder into these positions C. 200.5 cals – had talked to Nicole Abbott earlier in the day as she had already done this. She said to aim for 68+ and 75+…I tried to do so, held through 2 rounds like that, but had to dial it back to 65 and 72 for the remainder. Each week I feel I’m able to give a little… Read more »
Awesome Cheryl!!!
Strong work on the AB!
DMA- Complete
A.) Barbell only
B.) 135 / 135 / 140 / 145 / 150 / 150 – Was supposed to be 150 across the board but didnt feel right in the beginning so increased weight over the 6 sets.
C.) 229 Cals
D.) 60# / Sub Ham Curls…used DB(25#)
A. 45#
B. 140/140/140/145/145/150 – went over 70% on last 3 sets since form was solid. Felt really good today.
C. 2 of us doing this and had 1 Assault Bike and 1 Airdyne Pro, so did 4 sets on each. I was at 31/32 cals total per set on the Assault, so somewhere around 250-260 would be my best estimate. Airdyne ticks off the cals faster, but hurts my quads a bit more especially on the longer intervals.
D. Done
DMA done…had fun with that today, everything is new
A. 35-55
B. 35-65 was too much for shoulder/arm regretting that now
C. 232 cals total
27,27,29,31,30,29,28,31
60s-68rpm+
30s-75rpm+
D. done
Holy hamstrings! Struggled on last set
Did sandbag squats from optional session
100lb bag
17,20,21,23
Ohhh take care of that shoulder tomorrow. Great work on the AB!!!
If we can’t do the jerk grip for OHS should we open grip up or just go down as far as we can with the jerk grip
When I first started doing these drills I opened up my grip to the point where I could get down into a full squat. I am still not good at them but now I can hold the bar in my jerk grip and go down into a full squat.
Thanks
A. 65/75/85
B.65
C.180 I suck at the bike
D. Done
You don’t suck, you have room for improvement (like everyone). The bike is more about having regular exposure to it and then you can learn your pacing!