Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds
and then …
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmtery Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOvery Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-10 reps
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):
Hang Snatch from Blocks x 2 reps
Set 1-2 @ 65%
Set 3-4 @ 70%
Set 5-6 @ 75%
Here are a few things I am looking for:
1 – Patience over the bar as you bring it from mid thigh to high hang
2 – Speed pulling under the bar
C.
Ten sets of:
2 Minutes of Assault Bike @ 80% @ PRE
Rest 60 seconds
Optional Session
(Best performed 3-4 hours between sessions)
A.
400 Meter Sandbag Carry
Goal is to go as heavy as possible and don’t put it down more then once.
B.
Three sets of:
Reverse Hyper x 20 reps (unweighted)
Rest as needed
If you don’t have a reverse hyper, then try this instead:
Weighted Reverse Hyper
x 10 reps
8/28
DMA done
A: #55, #65, #75 these are staring to feel much better!!
B: #85, #95, #100
C: EEK!! this was awful! lol! 233.8 Cal my watts stayed between 288-316
A. 55-75-95
B. 65/70/75, feeling faster pulling under the bar
C. Holy hell. This one is was no joke!
24-24-23-23-23-22-23-23-23-24=232. My neighbors must have thought I was dying in my garage.
Optional:
A. I’m guesstimating the sandbag was 65#. No drops, didn’t set a timer.
B. 10#
A) 105/115/125#
B) 135/140/145/150/155#
C) 247 cals, struggle bus getting back into it, tried to hold around 60-62, dropped off at the end
A. Nope.
B. Power snatch from blocks up to 135.
C. Jumped in with class again.
12:00 Amrap of:
25 Pullups
50 cal row
50 DB snatches (50#)
50 Box Jumps
25 Pullups
1 round + 12 pull-ups.
Did Optional B: reverse hypers on machine.
This evening: Did Crossover Symmetry, but then did yesterday’s warm-up. A – Pause Front Squats from yesterday (a tad below percentages for sets 3-6) 2 sets @ 115# / 2 sets @ 120# / 2 sets @ 125# B – 10 sets of AB – 2 min work / 1 min rest 290.0 cals (29.1 / 30.7 / 29.8 / 30.6 / 29.9 / 24.7 / 27.7 / 28.0 / 28.8 / 30.7) As my legs felt quite tired from this morning’s track workout, I went into this thinking I may only do 5 rounds. After 5 rounds, I thought… Read more »
A. 20 kg
B. 45/49/52 kg
C. 80% of my 2000 Row 7′:58″ = 400 meters every 2 minutes. (1:35 419/1:36/423/1:36 422/1:36 423/1:35 422/1:34 418/1:35 421/ 1:36 416/1:39 425/1:37 423) Resting 85 sec
Optional
A. 40 kg UB
I usually run on tues, but the weather wasnt cooperating so did a fun row/bike for conditioning this morning
12 min bike
12 min row
6 min bike
6 min row
3 min bike
3 min row
1:30 min bike
1:30 min row
Kept steady pace throughout and aimed to get half of the previous times cals.
Did cleans from yesterday
Tall cleans at 65#
Hhc and hc at 115#
Clean deads on riser at 145#
C: on airdyne: 337 calories. Aimed for 65 rpm. Was between 63 and 70 throughout. Pretty much sucked ass!
Travel day back home so rested today. Will try to catch up some tomorrow
A. 85/95/105
B. 75/85/95
C. 179Cal
Optional
A. 65# UB
B. Done
DMA) done
A) 95,115,115(will post video)
B) 145,145,155,165,165,175
Didn’t feel as good as last week was off balance a bit(will post video)
C) 401 cal
45,43,41,38,37,38,41,38,40,40
Kept the 75-70 for the most part.
This was horrible!
Optional: had to do right after normal programming, so skipped the sand bag and just did the weighted reverse hypers with 12# med ball
A. Just bar
B. 135-155
C. Worst was 31.1. Best was 35. 328.9 total
DMA done
A) 45/55/65
B) 85/95/105
C) 385 cals total
Optional session: 100# Sandbag. 1 drop around 300m to shake out arms and back for a few second. Weighted reverse Hypers on GHD with 20# ball
AM session:
Tri Training: Bike day (on trainer)
2 sets of
15:00 @ race pace
5:00 easy spin
5 sets of:
1:00 Sprint
2:00 easy spin
DMA – done
A. 65, 75, 85 (up 10 lb.)
B. 85 – 88 – 95 – 95 – 100 -105 (felt fast under the bar today)
C. 304 calories (28 – 30 – 30 – 31 – 31 – 30 – 30 – 30 – 31 – 31) Ten sets was enough!
Nice work on the AB!
Thanks Ed! How did it go for you?
Joey D.
A. Done
B. 160 / 170 / 185
C. Done
Shoulder PT ✔️
A. 15# training bar ???
B. PVC practice
C. Awful! Why does 2 mins feel like eternity? I gave it my best though. At some point after round 6, I realized I wasn’t using a sprint start, so incorporated that back in. 252.3 cals
28.8, 26.6, 25.9, 24.5, 24.2, 24.0, 24.6, 23.8, 25.0, 24.9
????
A. 45#
B. 130(2)/140(2)/150/155
C. Did the optional work – no sandbag, so did farmer carries (rogue handle bars with 110# load)
D. Bike – done on Airdyne Pro. Ouch!!
DMA- Complete
A. Just Barbell
B.) 135 / 150 / 160
C. 300 Cals (29/31/30/31/28/29/30/29/31/32)- Pretty consistent overall. Stopped pedals when time was up for every round.
A. 55/75/95
B. Up to 105
C. 252 cal. Last 3 sets got rough. But I think I pretty much averaged 25 each round. Not much fluctuation. Wasn’t the best day on the bike but made it through.
A. 60/65/70kg
B. 70/75/80kg
C. 361 cals
Delayed entry: Yesterday, joined class WOD: A – 5×5 bench press @ 85/95/105/105/105# B – 5 x 3min AMRAPs w/ 1 min rest in between 3 KB lunge pass thrus (L/R =1) 6 goblet squats 9 KBS All done Rx (16kg KB) 1. 3+7 2. 3+10 3. 3 + 6 4. 3 + 7 5. 3 + 5 This morning, track workout: 1 mile warm-up jog followed by running drills. Then 8 times of once around the track w/ 2 min rest, but every time move one lane out (but try to hold same time): 1. (400m) – 1:43 2.… Read more »