Dynamic Mobility & Activation
PVC Pipe Front Rack Stretch
and then . . .
Band Assisted Perfect Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and finish with . . .
Two sets of:
Unilateral Hip Bridges x 10 reps each
Banded Good-Mornings x 10 reps
Banded Air Squats x 10 reps
Lateral Lunge x 10 reps each side
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Power Clean
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 75% of 1-RM Power Clean
*Sets 7-8 = 1 rep @ 80% of 1-RM Power Clean
(Perform a power clean then lower the bar to just above the knee & perform a hang power clean)
C.
Every 90 seconds, for 18 minutes, complete:
Min 1 – Cossack Squats x 20 reps (hold DB/KB in a goblet position)
Min 2 – Pronated Grip Pull-Ups x 6-8 reps @ 2111
Min 3 – Trap 3 Raises x 6 reps per arm @ 2111
D.
2014 Team Series Event 4
For time:
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
35-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Optional Session (Best performed 3-4 hours between sessions)
Three sets for max weight of:
150-Foot Reverse Sled Drag
immediately followed by…
100-Foot Yoke Carry
Rest 3-4 minutes
55+: 100-Foot Reverse Sled Drag; 75-Foot Yoke Carry
Three sets for max weight of:
90-Foot Harnessed Sled Pulls
Rest 2 minutes
55+: 75-Foot Harnessed Sled Pulls
One set for max weight of:
400-Meter Sandbag Carry
A) 90kg, 110kg, 110kg, 120kg, 120kg, 120kg
B) 85kg, 90kg, 95kg
C1)20kg
C2)8x
C3)20lbs
D)4:58
Day behind
Front squat: 235245255,265,275,285×4 all sets
Cleans : 175,185,195
C. 95#, 8 pull ups ,25 #
D. Timer quit but did it anyway
6 minutes emom 35 DU
Delayed Entry (took a day off due to a cold)
DM&A
A. 265
B. 215 // 225 // 245
C. Cossack = 35# KB // 8 Pronated Pull Ups // Trap 3 Raises = 15# DB
D. 5:15 RX
Felt like crap after a nasty cold…but happy to be back! 🙂
Delayed entry; did this on Wednesday aug 30
Dyn/mob. done
A). FS: 145×3 rps
B). PC+HPC: 103 lbs,108,113
C). 6 rds used 16 kg 2 1/2 lb plate for trap raises
D) will do in a few hours ..had to stop and eat 🙂
optional:
3s: R/S/D : 80 lbs
YC: 119x 1set 135xsets
3s: HSP: 80 lbs
1s SBC: 60 lbs
DMA. Done
A. 155/175/185/195/205/215×3 reps
B. 145/155/165
C. 15# DB/10# DB
D. 5:57
Mobility/activation done
A. 30-40-45-50-55-60 kg # all 4 except last set was 3
B. 50-55-60 kg
C. Skipped
D. 7.50 min ( realy need to work on This )
M&A Done
A: 70kg all set with 4 reps (5kg up from last week)
B: 70kg, 73kg, 78kg
C: Done
D: 7:02 with 60kg on the bar did the cleans in 10, 10, 5, 5. Rowing 1:50 pace and the burpees took some time….
M&A done.
A. 175, 185, 195, 205, 215, 225. (+20 on final set from last week. 3 reps final set, all others 4).
B. 165, 180, 195. These weren’t very good. Too upright, very little pull power. Need to clean this up.
C. Done. Cossacks w/ 35#kb, 8 pullups, 15# trap raises.
D. 6:02. Paced the row and burpees so I wouldn’t die on cleans. Cleans 5 sets of 6 reps. In hindsight could have pushed this a little harder but it was nice to have some gas in the tank for the barbell.
Nice Mike – you can definitely get sub 6 on this one by pushing the pace a little on your cleans!
Mobility/activation done
A. 135-145-155-165-170-175# all 4 except last set was 3
B. 145-145-155# (155 hangs need work)
C. done (10# DB on Cossack, never done before and didn’t want to go too heavy on hammy, 8# DB trap)
D. 4:37 (1:40 row, ~1:40 BFB, 16/14 hang cleans)
Optional:
205# reverse sled
125# Barbell with banded 35# kettle bells
250# harnessed
Nice work today CB!
Thanks JT! You too!!!
Thats what I am taking about – sub 5 Cheryl! Awesome!
How has the hamstring been feeling?
Yeah I was pretty happy about how that workout felt today! The hamstring is improving, but still noticeable. Tomorrow should be a good indicator as I pushed it pretty good today with all the tempo front squats, the Cossack squats and sled work! If it feels ok, I am hoping to try some deadlifts tomorrow! Thank you for checking in!
Yes, yes – how is it today?
DMA – done
A. 145 (4R’s) sets 1&2 – 150 (4R’s) sets 3&4 – 155 (4R’s) sets 5 &6
Up 5# from last week.
B. 110 – 117 – 125
C. switched to Goblet Squats after first round (left knee was uncomfortable)/8 Pull-ups/5# on trap raises
D. 6:06 UB on the HPC. Had a goal of 15, but once I got to 20 I tried to finish it out. Paused at 24 and then at 28, but didn’t put the bar down. Happy with that!
Played around with the Yoke too this morning.
Great victory on your cycling today Barry!!
Thanks Nicole.
Mob effective for FS knee pain. Much less today
A:4@135,165,185 3×3@195
B: 3×2@135 2×1@155 2×1@170
C: modified for time
15 min EMOM
1)20 CS@26KB
2)8supinated PU
3)10 PC@115
Very good work 50 PC
D: swim
10x100yds 30 sec rest
Happy to hear that helped with your knee pain!
A. 6 x 3 @ 215# Across
B. 185/200/215
C. 35# Kb/6 pull-ups across/10# Deb
D. 5:35
Optional Work Immediately After
Two sets each of reverse sled drag & harnessed sled pulls
300m sandbag carry
Like a big dummy I did Squat clean on the team series workout, my prescribed weight was only 95 but that was enough to burn them legs! 5:15
Next time I will read more carefully
Ouchie on the squat cleans! ??
95lbs Pete? WTH
I want him resting his knee from dynamic work so testing it out with lighter weight. Then he will retest this when everyone retests this in a few weeks 🙂
Fair enough, but he did squat cleans haha.
I’ll have to take 3 days rest before we redo this WOD now that Pete is challenging us 😉
Yep … he needs to learn how to read the workout!!!
What Coach said Rob!! Don’t pick on me!!!! Lol
I will tell you this Rob I will go sub 4 on that workout next time at 135 ??
Did you just bite? 😉 Haha – Sub 4 should defo be what we aim for.
A. 205×3 across
B. 165/175/185
D. 5:51
Nice push Perry!
Thanks Nichole – good to know that we will be re-testing this one!
DMA
A. 150/160/165/170/175
B. 125/135/145
C. Done
D. 7:50@95#
Mob & Act – Done
A. 95#
B. 45kg, 53kg, 56kg
C. 10#DB, 6 BW, 5#
D. 8:05 at 85# – Power Cleans (took it from the ground every rep :/ …)
*2:15 on the Row – surprised me – in a good way
A. Sets up to 285×3 felt great.
B. 225, 240, 265
C. Done
D. 6:33 grip is gone
Mobility done
A. 170/180/185/185/185/190
B. 175/175/175/190/190/190/200/200
C. Done
D. 5:59 – 1:15 off the rower and finished burpees at 3:50. I need to attack the burpees more rather than pace them.
well done sir.
Thanks man!
Completed Monday’s Programming
Mobility completed
A1)45#/55(2)
A2)75#(3)
A3)115#(2)/125(2)/135
B1)105#(8)
B2)140#(2)
C)1:48/1:46/1:45/1:43/1:43
D)Completed
solids times on the WOD!
Thanks Rob! I kept telling myself that Rob was moving faster than you yesterday. I might could have moved a bit faster on the C2B. I kipped them today instead of butterfly. My hands are a little gnarly from all the mu and bmu work and kipping is easier on my hands.
well done on the WOD, you shredded through the 200m
Thank you! Anytime Nichole programs running it makes me smile.
Very consistent, I love that! Shows me you are learning how to pace better!
Thanks coach! That conditioning made me smile when I saw it. Tuesday’s conditioning not so much as you will see when I post my results shortly. Barbell cycling @135# is not my strength but I was happy with the outcome overall.
Mobility Done
A. 155 , 185 , 200, 205 , 215 , 225 (increase from last week @ 205)
B. 160, 170, 180
C. Cossack’s @ 35lb kb / Trap 3 @ 15lb db
D. 8:56 set of hang clean went 10 / 9 / 6 / 2 / 3