Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold
x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit (you may elect to do this after you back squat)
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Four sets of:
Back Squat x 4 reps @ 75-80%
Rest as needed
B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 10 reps
Aim for three heavy work sets.
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off at the start of each 3 minutes.
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
D.
Three-Four sets of:
Banded Glute Bridges x 30 reps (fast)
Rest 60 seconds
Chinese Rows x 8-10 reps @ 2112
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
Five sets for times of:
Yoke Carry x 50′
Rope Climbs x 2 ascents
Rest 3 minutes
35-49: 300/250 lbs
50-54: 250/200 lbs
55-59: 175/150 lbs
60+: 150/125 lbs; 1 Rope Climb
DMA done
A: all at #195
B: #75, #85, 95, #105, #110
C: 23 res Rx (35-49)
D: Banded glue Bridges #65, Chinese Rows #55
A. 280
B. 95 100 105 110 115
C. 24 rounds or 432 reps ouch
D skip
DMA done
A) 315/320/325/325
B) 95/115/135/155/160
C) 326 reps
kB single arm ohs practice 3 sets of 5 each arm
Shoulder PT done
DMA done
A. Super excited I could do back squats without pain in the shoulder! First time doing these in many months!
165-175-185-195#
B. Skipped
C. Subbed with 45# 1 arm KB Clean, 24” Box push-ups
33+12 rounds
Yay, fantastic to hear!
DMA done
A) 225 all 4 sets
B) 95/105/115/125/135
C) 564 reps.
S1- 108
S2- 111
S3- 109
S4- 122
S5- 114
D) Glute Bridges with hip circle/ Chinese Rows with 50# DBs
Optional: no yoke so I subbed 50 ft farmers walk with turn at 25 ft, 150 lbs per hand.
Each set took about 1:20 to 1:30. Farmers only took about 15-20 seconds but rope climbs are still kind of new to me and I’m still pretty slow at them
Wednesday’s WOD
A1) 30 kg Across
A2) 5×70 kg – 5×75 kg JBN
A3) 100/110/120 kg JR
B) 80 KG Deadlift
C) 35-49 Done
DMA) done
A)305 each set
B)135,145,155,165,165
C 6+9/12+3/18+9/24+7/29+3
D) done
Optional:
Had a o do right after programming:
Yoke 300 @50 feet
2rope climbs
5:32 didn’t do three minutes rest do to time
DMA – done
A. 195 – 195 – 205 – 205
B. 75 – 85 – 95 – 100 -105
C. 4 R’s /8R’s + 2/12R’s + 8/16R’s + 16/22 R’s + 3
D. done – BGB – green band/CR’s 10R’s @ 25 lb.
Optional workout
Rounds 1 – 3 Yoke @ 195 lb. + 2 rope climbs
Round 4 – Yoke @ 235 lb. + 2 rope climbs
Round 5 – Yoke @ 275 lb. + 2 rope climbs
A good day of training!
A. 195/195/200/205#
B. 60/65/70/70#
Then did jerk recovery 155/165/175#
C. 27+1
A. 285
B. 135, 155, 160(8), 155, 155(8). Got ambitious a little too early.
C. 22 + 6. Not sure what was wrong. Looked up when we did this almost 2 years ago and I did 27+ rounds. Crap.
D. Skipped. Out of time.
Do you know if you did anything different this time around?
A few things. I went in thinking pace and stopped cycling the cleans too early. Should have gone harder out of the gate. I used poker chips to count rounds which wastes time. Plus Fridays are tough because I drive home from STL Thursday nights and I usually don’t get much rest. Just a whole lot of excuses. Tomorrow is another day.
A. 295/315/335/355
B. 135/155/175/185/195
C. 26+3. Legs were beat. Did Wednesday WODS yesterday
DMA✅
A. 175,180,185,190
B. Skipped
C. 15+13 Messed up reps and did 9-6-9 instead of 3-6-9, modified with one arm KB cleans @35lbs and one arm column pushups
D. ✅ Chinese rows @55
A. 275 across
B. 145/150/155×3
C. 28+3, 3 round PR. Funny, looked up the first time I did this WOD in 2012 and my score was 5 because I could barely clean 135. Shooting for 30 next time.
D. Done
Massive PR – great work!
A. 150/150/155/160
B. 85/95/105
C. 21+1 One of my fav workouts!
D. Done ✅
Catching my daughters soccer match up in NC today, but had a chance to drop in at College Hill CF. Nice place!
A. Done (260)
B. Up to 155
C. 22+9 – first time with the Chief. Good one!
D. No time
How fun! Hope the match went well!
Yes it did, thanks! Exciting 1-0 win in OT!
A. 235#
B. 135#
C. 28+15, I have never done Chief before.
A. Done at 80%
B. Done.
That’s all I got done during my kids nap time today.
Activation done
A. BS 80kg
B. Push Press x 10 reps 25-30-30 – 35- 35kg
C. Done (35-49 version)
Acc done
A. Should have been 210-230 but had to go lighter with hamstring…135/155/175/175
B. 55/65/75/85/85
C. 25 + 11
A. 150/160/165/170kg x4
B. Taking care of shoulder… reduced load and sets… 60/70/80/80kg
C. 36 rounds. 8,7,7,7,7. Should have pushed more on last round. 6 reps short of previous, but this was more comfortable today
Hell yes Rob!
On fire!!! Fantastic score.
I knew what to expect and how to pace it. However, I refused to look at my old score until afterwards. Basically the same. Please shoulder felt good on the push-ups.
That’s moving! Great job.
Nice work Rob!