Dynamic Mobility, Activation & Warm-Up
Run x 400 meters and then …
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Upper Body Warm-Up Series
Leg Reach x 5 reps
and then …
Lunge Matrix x 3 reps each (if you have a furniture slider at your gym then please use it)
Three sets of:
5 Barbell Deadlifts
5 Power Cleans
5 Shoulder to Overhead
Rest as needed
Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75% of 1-RM
*Set 3 – 2 reps @ 80% of 1-RM
*Set 4 – 2 reps @ 85% of 1-RM
*Set 5 – 4-6 reps @ 80% of 1-RM
2019 WZA Qualifier Workout 3
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4 minute window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95/65 lbs
Round 2 – 135/95 lbs
Round 3 – 155/105 lbs
Round 4 – 185/130 lbs
Round 5 – 205/145 lbs *AMRAP with remaining time
Alternate/Scaled Version
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4 minute window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 75/55 lbs
Round 2 – 95/65 lbs
Round 3 – 115/80 lbs
Round 4 – 135/95 lbs
Round 5 – 155/105 lbs *AMRAP with remaining time
Optional Row Session
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing
If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout in that list. It’s a classic, and worthy of your best effort.
DMAW done
Back sq 225,265,280,280,300,280×5 (did extra set @80% on accident ??♂️
WZA got through 3 rd in 1:51. Ran out of gas and ended with that
Scaled version 312.
Have oly meet in 2 weeks so cutting volume a bit.
DMA
AM SESH
BS = 135 X8, 185X3, 225X3, 275X6, 315X4, 335X2, 355X2, 335X4
PM SESH
DT LADDER RX = 5 RDS COMPL @ 8 MINS………WHOA
DID SETS OF 5 HPC AT 155, 185 AND 205 AFTER……..WILL TRY THAT AGAIN
Squat 90,105,115,125,115
Workout 55 lbs 4:00 3 rounds 108 reps 55 lbs
Ran 3 miles
Royally messed this workout up did 1 rd of each up to 155lbs then realized it was wrong did it again total time for 2 rds was 10mins.
Still got a good stimulus of barbell cycling
Back squat 125kg for 6 reps
Back Squat Progression
101/117/124/132/124 kg
DT Ladder Scaled Version
127 Reps
DMA Warm Up done
Backsquat Progression
61 / 71 / 75 / 81 / 75 kg
DT Ladder
156 Reps
Additional Row Session done
This DT Ladder was hard , thought 4 mins are enough to easily change the weights and get back to work. I‘be haven‘t been this wrong in a long time ?
DMAW done
Back squat: Worked from 59 kg up to 77 kg and then 5 reps on 72 kg. Felt really good considering long flight from Bangkok and landed early this morning.
DT Ladder: I did three rounds with 29 kg and then 1 round with 43 kg, then decided to stop. Wasn’t able to push more today.
C2 Default Pyramid: 3 664 meter, ours was programmed with equal time rest and work so I did that. Not full effort.
Awesome to hear, especially after a long flight!!
DMA done
WZA #3 233 reps. A little disappointed but this was way harder than I expected
Great job Vivian – this was a grip burner!
Had a great first time Rd 2:44!
But I smoked my grip for next go around
148 reps 2:44
B. Back squats only 3 sets back felt tight. Saving myself for wall balls and t2b Monday
Sorry to hear about your back – can you take the weekend off to let it rest?
I can and will I think I was at the wrong angle