***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 13th, we will start a new cycle with the focus on improving relative strength, especially overhead, and continue to focus on developing aerobic capacity. Emphasis will be placed upon development of gymnastic skills as well as dedicated focus on positional work for the Olympic lifts. By the end of the cycle, athlets will feel well-rounded.***
Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series
Straight Into …
x 8-10 reps each
Straight Into …
Two sets of:
Mountain Climbers x 30 reps
V-Ups x 10 reps
A.
Every 90 seconds, for 18 minutes, complete:
Interval 1 – Single Arm DB Press x 6-8 reps @ 20X1
Interval 2 – Band Pull-Aparts x 10-12 reps
Interval 3 – Side Plank Hold x 60 seconds (left side)
Interval 4 – Side Plank Hold x 60 seconds (right side)
B.
For time:
30 Manmakers
35-54: 50/35 lbs
55+: 40/25 lbs
C.
Three sets of:
Ring Rows x 10-12 reps @ 2112 (you may put your feet on a box to make these more challenging)
Rest 45 seconds
Ab-Wheel Roll-Outs x 10-12 reps
Rest 45 seconds
Hi there – new to the program and following a week behind (I’m an early bird for the gym and here in Australia I won’t see the wod until 11am!)
30 July: A 1rm front squat – 45kg (post hip surgery pr)
B Clean & Jerk – 40kg (again post hip surgery pr)
Both A & B a test really as have no idea on percentages atm
C Fran done a week ago in box programming 4.48 with 20kg thrusters and jumping c2b pull ups
A) Done 35/40/45# DB 8/7/6 reps, did DB rows at 50# instead of the pull aparts
B)Done w/ 50#s for completion, Push up, L row, Push up, R row, squat clean, s2oh
C)Done at 12’s
A. Done.
B. 9:15 w/ 50# DBs.
C. Done
DMA-Done
A-Done
B-9:29 @ 50lbs (Push up, Row Left, Push Up Row Right, Power squat, Push Press), should have taken it as an EMOM of 4 reps could have been quicker!
C-Done
A-done
B-9:19
C-done
DMA done
A. Done. Used 50# DB x8 each arm and blue rogue band for the Pull Aparts
B. 7:46 50# DBs (Row L/Push-up/Row R/PC/S2OH
C. Done
Glad this is a light week. Was 100 degrees today and I’m getting over tonsillitis that started on Friday
Yikes that is hot! Where do you live?
I live in Maine so that is especially hot for here
A. Done
B. 8:44 40lbs
C. Done
A. Done
B. 9:49 ouch
C. Done
A. Done
B. 8:35
C. Done
DMA Done
A. Done, press worked up to 24kg
B. @ 20kg DBs – 9:29
C. Done
Back from last family vacation before school starts. Did a lot of running on the beach with the family, which was fun. Got in as much as I could when I got home today:
Mobility done
A. Skipped
B. 8:45 (50#)
C. Done
Sounds like you had an awesome vaca if a beach was involved!
A. Done
B. 10:26 @ 50 lb = Push-Up; Row Right; Row Left;Power Clean; Shoulder to Overhead
C. Skipped
DMA) done
A)done
Interval1-50@8 reps each arm
Interval2-blue band
B) rx(pull, push up,pull,pc,s2o,)
6:56
DMA: done
A. done
B. 10:18 Does anyone remember the date we last did this?
C. done: did my rows on a 16″ box but I had to do 6 and 6- couldn’t get 12 unbroken
Hey Tabitha!!! That is wonderful to hear!! Some of us will be in Italy during that time but regardless, you should definitely come!! If you are closest to the downtown location then for sure hit that up! There is a Masters group, however, that trains in the Sorrento Valley location at 10:00 am everyday (outside of Thursday)
OH! I was hoping to get to meet you in real life, lol! Italy sounds AMAZING!! đŸ™‚
5km trail run. 3km climb (800ft), 2km descent. 19 and 9 mins.
A. Done
B. 7:55 with 2×22.5kg (50lb) dB
C. Done
A. Done but did it as an EMOM instead of 90 seconds
B. 7:14 Scaled weight
C. Done
DMA – done A. Done – used 30 lb. Db for the press. Last 15s of the side plank was challenging. B. From Saturday – Captain America (I missed doing this workout last time it was programmed and then did the class workout on Saturday, so I thought I would give it a try!) 18:45 1000 row – about 4:30 (very conservative on the first row) 40 WBS – 20 + 20 8 rope climbs – about 10s rest between climbs 40 WBS – 10 + 10 + 20 (happy to be able to string together bigger sets of WBS)… Read more »
Hi, I’m new đŸ™‚
I did everything. B took me 17:09. 2x35lbs is almost 70% of my bodyweight and there’s not really any getting around that problem so things like this just take me longer.
Welcome Jillian!
Welcome! đŸ™‚
Welcome!!!
A. 40#
B. 9min
C. Done
59/5’9″/160
Warm up and mobility – done.
A. Done
B. Yikes! This was a struggle. Having a bit of an issue with my right forearm (tennis elbow?) that made it a challenge to support my weight for the left side row. Did Push-up, R-right, R-left, Thruster version.
C. Done. 3 x 110 for each.
How is the elbow feeling today? I’d really like you to work on releasing your forearms and getting into your triceps.
Hi Nichole. It is sore today. This is something I’ve ignored for a while. I aggravated it doing DT a couple weeks ago. It hasn’t impacted my training except when I do something like the row in a manmaker where I am supporting my weight on it. Or in plank with sliders – again, when supporting my weight on it. I’ve been managing it by: (1) barbell smashing my forearms a couple times a week, (2) doing Kelly Starrett’s triceps cleanup (voodoo bands, racked barbell, etc), and (3) I have something called a “freeze sleeve” that I use to ice… Read more »
Oh those are some great things you’ve been doing for your forearm. Nothing that I would add except to see someone to manually work on your forearms as well as your biceps/triceps and shoulder girdle!
Thank you Nichole!