Workout of the Day
Mobility and Activation
Two sets of:
Partner Seated T-Spine Stretch with partner x 5 inhale/exhales
Ankle Mobility Drill w/Kettle Bell x 20 seconds per side
Ring Pec Stretch x 30 seconds
and then . . .
Two sets of:
Reverse Snow Angels x 15 reps
Band Pull Aparts x 10 reps
A.
Five sets of:
Narrow-Grip Overhead Squat x 2 reps @ 3311 + Narrow-Grip Overhead Squat x 1 rep
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 10 minutes (5 sets), complete:
High Hang Snatch x 3 reps @ 70% of 1-RM Snatch
C.
Three sets of:
Front Rack Reverse Lunges x 8 reps each leg
Rest 90 seconds
Bamboo Press x 8 reps + 10 second hold after the last rep
Rest 90 seconds
D.
Three sets of:
Banded Hamstring Curl x 30 reps
rest as needed
Banded Lateral Leg Raises x 15 reps each leg
rest as needed
Anterior Loaded Step Ups x 6 each leg
rest as needed
*Choose box height based off of your height. Your leg should be about a 90 degree angle or greater when standing on the ground.(not breaking parallel)
Starting a week late
Mobility done
A.75,95,115,135,155
B. 135
C.135&30kb
D.blu band, 95
Time to start this programm 🙂
Mobility done.
A. 50 kg, 55 kg , 57 kg, 60 kg, 65 kg – Those felt quite good.
B. 50 kg – a bit of jumping forward but ok.
C. 65 kg,67,5 kg ,70 kg /6 reps/ – went too heavy in 3rd
Did sitted kettle bell presses instead @18kg /last round 7 reps/
D. Replaced those with 4 sets of 15 GHD hip extentions with 90 s rest between sets
Let’s see where this is going to take me. Excited 🙂
New to the program. 40yrs old 6’3 208
also a day behind
Mobility Done
A. 45lb. Bar ( that was Fun!) Hands were between jerk and snatch
B. 95lbs. ( Should have went heavier)
C. 95lbs. ( Also Should have went heavier)
PVC with red band holding 25lb KB ( 1st time ever doing that)
D. Blue Band & 24in. box /95lbs (The banded hamstring curls, WOW!!!)
Mobility done
A. 20-25
B. 45
C. 35, 16 kb each side
D. Done @30kg
A.Bummer, can’t remember how much weight I used for these now
B. 50kg
C. Built up to 70kg, used 2 kb for press @10kg
D. Completed. Could have used heavier weight on step ups (just barbell).
A – 3@35kg. 2@40kg
B – 40kg (mobility is crap with snatch but working on it)
C – 40kg lunges, strict shoulder press 30kg (water bag)
D – didn’t complete
Mobility done.
A – 115#, Narrow grip but not quite jerk. This felt like molding dry concrete. After sets did same progression as Hoke with an empty barbell against the rig. Thanks for the great idea!
B – 110#. Very easy after part A & the mobility.
C – 125# lunges, 35# KB + training bar on press.
D – Done. Step Ups at 135#
Back at it, after injuring my arm…
Mobility done
A- complete, worked up to 155
B- complete, at #140
C- complete, used #115 on lunges, and 35# kb’s on bamboo press
D- complete
M and A done
A. 33, 43, 53. Awesomely challenging
B. 125
C. 115; 35 lb kettlbells on PVC. Lots of wobble
D. Done
Mobility done.
A. Very tight across the shoulders, couldn’t keep the bar overhead in the squat with a jerk grip. So I positioned myself between the uprights of the pull-up rig, placed the bar against the uprights and was able to squat down and remain vertical.
B. 2 sets, snatch grip still hurting my hand holding the bar overhead.
C. 115# and 35# kb.
D. Done.
Great progression Hoke.
A. treated this like squat therapy; used the 35# bar, a box, and the wall
B. (125); done at 85#
C. started a little heavy on these and backed down; did 85/65/65 on lunges; used training bar and 35# kbs for first round/then finished sets at 15#s
D. got through 2 sets; used thin red band, double strand at first-had to back down again to single strand; did 55# for loaded step ups
Nicole-is this another 12 week program? Can you advise our focus-like CJ explained for the 6 week comp program? Thanks!
Yes, this is another 12-week cycle! I explained it in the description when you registered for the cycle but this focus will continue to be on overhead strength and mobility, with an added focus on single leg work to shore up any asymmetries as well as strengthening the posterior chain (we will have a deadlift cycle and continue to work on posterior chain accessory work).
40-44
Mob done
A) light weight 65# but zero mobility I think maybe too narrow not sure
B) 90#
C) used same weight as snatch for lunges maybe should’ve went heavier
Bamboo press 45# bar w 15kg kb – fun little exercise
D) black band
Snatch weight for step ups 90#
Did some sprint work in the pm. Curious to see how much volume this program will consist of.
When do the next days wod get posted?
They get posted around 9:00 pm PDT the night before! Sprint work is a great addition to this program! I have you guys running on your active recovery day on Thursday!
Mobiliity done.
A. 65-65-65-65-75. Focused on proper depth, stability
B. 65×4, 75. Again focusing on getting under bar in proper squat.
C. Lunges at 65#. Bamboo press with 20# kb.
D. Done. Step ups with 40# kb to 20-in box.
Wow, this was great. I have never done most of the prescribed movements. I am very excited to see how this will benefit.
Mobility done X2
A. 35lb bar, slightly wider than Jerk grip. Very difficult for me.
B. 65lb
C. 45lb BB and bamboo press with 15lb KB’s. Could have gone heavier on both but unsure of movements so today a cautious approach.
D. Done
Nice work!
Mobility done x2
A. 45, 55 (super terrible)
B. 155
C. FRL- 95, 155, 155. BP- PVC 35# kb, Training bar 53# kb , Train 53# kb
D. 95# 20″ box
Mob and Act done – was really good!
A. 35, 55, 75, 75, 75
B. all at 85, split jerks
C. lunges at 85, presses with two 15#kb on barbell
D. Done. Was hard!
A. Hate these but I need them. 145#. Really focused on tempo since first time doing them that way.
B. 145#
C. 115# & barbel with 16kg Kb
D. 75# step ups
Great first day!
Nice work Cesar!
A. 85/95/105/115/125
B. 75#
C. 95# lunges one set of Bamboo Press w/ 2 18#KB ( these really hurt shoulder so just did the one set.)
D. Done
Oh no! Maybe go liter Litsa? These should be really good for your shoulder because of the stability required – can you shot a video of yourself next time we do them?
Yes, I should off used lighter. Will do. Thank you!!!
Think I’ll give it a try in a few days. Currently 45 been doin ‘ competition for a while then tried some other programm and now thinking about switching to proper Masters programming 🙂
I switched after following Comp programming for a few years. I love it. A lot more mobility but also gains in strength and gymnastics skills. It’s definitely worth the switch.
Thx Elissa. Good to know opinion of those who’re already in and running 🙂
Hi. I wanted to ask about one thing. Do you guys have testing after some period of training in this programm ? To see and check how you doing ? If so how broad is the test/ what you’re testing/?
Thank you 🙂
We did one rep max tests on several lifts (back sq, OHS, press, jerk I think) during the last cycle as well as repeated a few met cons to compare.
Mobility done
A) used pvc on all but the last one trying to narrow my grip. Used 35 on last one, not quite to jerk grip but close
B) skipped as just warming up the snatch bothered my shoulder
C) worked at home so no bamboo. Did everything with a 35# bar
D) done
Hope your shoulder feels better!