Dynamic Mobility, Activation & Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then ..,
3-5 Minutes on the Assault Bike @ moderate pace
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Monster Walks x 20 reps fwd/bck https://www.youtube.com/watch?v=mtLFiLyifPM&index=10&
Banded Lateral Walks x 10 reps each direction https://www.youtube.com/watch?v=5bO9tD3FbWk&index=11&
Banded Jumping Squats x 10 reps
Clean & Jerk Progressions
Every 2 minutes, for 20 minutes, complete:
Clean Pull + Hang Clean + Jerk
Build in weight over the course of the 10 sets. We suggest starting around 65% of 1-RM.
“Police”
Three rounds for time of:
Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Box Jump Overs x 20 reps
35-49: 225/155 lbs; 24″/20″
50-54: 225/155 lbs; Handstand Push-Ups to 2″” riser; 24″/20″
55-59: 185/135 lbs; Handstand Push-Ups to 2″” riser; 24″/20″; Step Ups allowed
60+: 185/135 lbs; Handstand Push-Ups to 4″” riser; 24″/20″; Step Ups allowed
The goal of this workout is to complete it in under 5 minutes. It has been done – Al Police, a stud, has completed this in 4:50. Work on fast transitions and breathing on your deadlifts to calm your breathe down. Stay low on the box jump-overs so as not to extend any more energy then is required.
**If you are not planning on participating in the Open then omit the Handstand Push-Ups and do Ring Push-Ups instead**
Single-Leg Accessory Work
Two sets of:
Weighted Bulgarian Split Squats x 5-6 reps @ 3011 + Unweighted Dynamic Bulgarian Split Squats x 15 reps per leg
Rest 30 seconds between legs; Rest 45 seconds between sets
and then complete …
Complete:
400 Meter Sandbag Carry (Bear Hug)
Choose a weight that you can carry for the 400 meters and have 2 or less drops.
Optional Upper Body Session
Bench Press Progressions
Four sets of:
Bamboo Bar Bench Press x 4-6 reps @ 21X1
Rest 2-3 minutes
No bamboo bar? No problem! Just hang some KB’s on the barbell via bands.
Two sets of:
Supinated Grip Strict Pull-Ups x 8-12 reps (use a band for assistance if needed)
Rest 45 seconds
DB Curls x 10 reps per arm
Rest 45 seconds
DMA
CLN PL+HC+JERK = 155/175/195/205/215/225F/225F/225/225/225……..TOOK LONGER REST LAST SETS TO HIT JERKS
POLICE = 8:24……..BJO GOTTA GET QUICKER
Still catching up, done Fri 30 Aug
DMAWU) done
C&J) 165# to 220#, failed@225# 🙁
“Police”) 7:51, UB but slow on transitions
Accessory) done-ish (50m x 4 @ 100#+ sandbag carry)
C&J: 185 to 245
Police: 5:39 w/ strict HSPU.
Clean complex up to 215 lbs
Police 7,08 did sets of 5 on HSPU
Playing catch up 1 day behind
Clean & jerk worked up to 100kg
Police 5.58 was on track for sub 5 held back due to a knee injury choose to step down on box jumps.
Super fast!! Glad you were wise and choose to step down – what initially happened to your knee?
Tight it band affecting knee
Clean & Jerk work 125-175
Police 4:35
Accessory work ✅
Sub 5!!!!!! Great job!!!
Not a great day. Had to break this into 3 pieces today due to scheduling. Morning was C&Js. 65, 70, 75, 80, 85….85kgs. Appreciate any feedback on form:
https://www.amazon.com/photos/shared/PLmPPsIQSR-2-jSla9lJtQ.ztZNN4v4L5alIwckgaeLox
Later in the morning did the WoD. I am literally embarrased to post my time. HSPUs used to be a strength. They certainly were far from that today. Another movement I haven’t done in too long. I guess use it or loose applies to xfit : )
In the evening, used 24kg kettlebells with for bamboo bar. 10 pull ups, DB curls @35lbs.
Great work today Cem! We try not to have kipping HSPU in our program year around because of the damage it can do to your c-spine so we only add it in leading up to the Open. Otherwise, we like to build foundational strength with sHSPU!
DMAW done
C&J
135, 155, 155, 175,, 175, 195,195, 215, 215, 235failed.
Police RX
7:35
Really tried but I think I’m slow on box jump overs
Accessory done
Felt great
Great work David! How do you cycle your BJO?
Hii nichole
I didn’t take the time for each bjo, but is my slowest movement. I usually take a quick step between jumps with a steady pace. I didn’t stop in any set. If I have to guess…take bout a minute or so in each round.
C n J 65 75 85 95 105 110 120 125 130 125
Police 6:14
400 m with 55# plate set down once
Bench done
Great job Litsa!
Police: 6:40 rx
My weight are low. I want to increase my loads
But your program is the best!
Great job today!! You achieved the desired stimulus on the workout, awesome job!
Mobility completed
A)120#/130/135/140/145/150/155/160/165/170
B)11:44 DL UB and BJO steady. My HSPU are slow as to protect my neck/spine. I do not enjoy jamming my neck into the ab mat as I feel it for days.
C)Completed.
Good call Dean!!!!!!
Yes. It has been years but I played small time college football back in the day and used my head a bit too much when tackling. HSPU tend to flare up some old issues so it’s best to be conservative with them.
Good call!!!
Clean pull hang clean jerk 55,60,65,70,75,80,85,90,clean 95 twice but still could not lock out overhead. Still I. Progress at least this time I cleaned it?
135 deadlift ring push ups on knees box step overs 11:32
15 lb dumbbells Bulgarian split squats
2 15 lb dB front rack position. 400 meters
Great job!!
Crossover symmetry and DMA done
A. 105 to 155
B. 6:55 didn’t see the sub-5 goal till just now. No chance of that. Did hspus ub x2 then 6/6/3
C. Yesterday’s E4MOM AB/DU combo did four rounds.
2:16/2:17/2:24/2:32
Crushed it Vivian!!! That is still a very solid time for this workout!
Warm up done plus extra
A. 155/165/175/185/195/205/155/165/175/185
B. 7;40 no sub 5 today
Deadlifts UB
Hspu 15/10&5/10&5
Steady
C. Bamboo bench 2-20 kg Kbs
Well done Tom!
1. Gymnastic program level two
2. Clean and Jerk Progressions
I did power clean – 100 kg. I still feel a pain in my hip((((
3. Police 11:36
I am so sorry to hear that! I’d like you to avoid heavy lifting for the rest of this week to let your hip heal!
Thanks I will try