***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
Glute Activation Warm-Up
Straight Into …
Banded Monster Walks x 20 steps each direction
Banded Lateral Walks x 20 steps each direction
Straight Into …
10 Russian Baby Makers
15 Ring Rows
A.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3111*
Rest 45 seconds between leg; 90 seconds between sets
Supinated Grip Pull-Ups x 6-8 reps
Rest 90 seconds
B.
Every minute on the minute for 30 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (75-80 RPM for Men; 60-70 for Women)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push x 45 seconds (Medium Weight)
Minute 5: Rest
C.
Three sets of:
Barbell Hip Thrusts x Max Reps in 30 seconds
Rest 30 seconds
From 31 July:
A Snatch Balance – kept this pretty light as still feeling a little careful dropping into squats post surgery – ok with just the 8kg bar but not quite below parallel at 15kg….work in progress
B Power snatch – worked up to 35kg power snatch
C Power Hungry – 37 cals – session with trainer previous day on deadlifts and single leg work – glutes and hamstrings ready to give up after first minute!
Competed Thursday 8/9/17, new and had a rest day earlier this week
Crossover symmetry
Row 8 x 300m/2:00 rest @ starting pace 1:57 then down
pace for each:
1:56.6
1:56.3
1:56.1
1:55.8
1:55.1
1:54.8
1:54.5
1:53.5
mobility/activation done
A. done with 5# DBs getting a feel for movement, mini band for pullups
B. skipped, did row workout
C. 53#, did 13 each round
A day behind– no part A just had physio on knee and hip last night. B complete, probably could have had a bit more weight on sled. Then did thruster ladder at 10-8-6-4-2 starting at 65, going up by 10# each time
Ran a 5k in 5 min run 2 min walk intervals took just under 33 mins.
A: did the 1 arm press, banded pulls, and side planks from yesterday.
B: bike at 68-70 rpm
Row at 800+ cal/hr
No prowler, but have a real runner…trust me, id rather push the sled!
Jumped in with class tonight. They are on a deload week as well.
2:00 on, 2:00 rest for 8 rounds (30 minutes):
12 cal row buy-in
then AMRAP
10 Box Jump Overs (24″)
12 Alternating DB Snatch (50#)
Each 2:00 round starts on rower and then pick up where you left off from previous round in the AMRAP. Score was number of reps excluding the rowing. 242 reps (11 rounds).
Little off since getting back really late from Madison last night.
Did some back squats and push press then the 30 Man Makers from yesterday.
7:18 w 35lb DBs. Just kept moving….
Mobility completed
A)44# KB’s x8(4)
x8(4)
B)Completed with 115#
C)Skipped. Ran short on time as I had to coach.
Only able to workout twice last week.
Did strict press and Captain America yesterday
Front squats up to 355#. Post knee surgery PR
B. Held 75 RPM on bike
Held 1:45 pace on rower
60# on prowler on rubber mats
Was harder than I thought
Congrats on your FS!
DMA done
A) Bulg Split Squats with 30 lb DBs/8 Pullups
B) We only have one AB and I couldn’t get on it today so I subbed in Double Unders since that’s one of my weaker skills. Got about 15-20 each round. Row: 360-380 m. Prowler: I just loaded the same as my weight: 180 lbs. 60-70 feet each
C). 12/12/11 165 lbs
DMA) done
A) done
Bulgarian split squats 115@8reps
Supinateded grip pull ups 8reps
B) done
78rpms on bike
1:43-1:45 pace on the bike(except for the last round 1:48)
Prowler sled@200# ( this was very challenging. Unfortunately I don’t use the sled enough,very seldom do I get to do the optional programming that has sled work in it due to time sake. Need to figure out away to get this in)
D) done with 95# @ 20 reps each set
DMA – done
A. used 25 lb. Db’s – 8 reps and 8 SG pull-ups
B. done
C. used 135 lb. 14 – 14 – 13
A. Done with DB’s (50/55/60/60) and 8 pull-ups
B. Done – subbed sled pulls for prowler (don’t have one)
C. Done at 95#
A. Done
B. Done
C. Done
A. Done
B. No Assault Bike, no Prowler.
So I performed “Nate” 20′ AMRAP
2 Ring MU
4 HSPU
8 KB Swing 2 pood
Result 10 sets + 2 reps
C. Ran out of time
Wha is a good substitute for the prowler push? Our weather is trash today.
If you have a partner WOD you might want to do band Assisted Sprints
Have you tried pushing one of your boxes, with weights on top, across the gym floor?
Thank you for the suggestion!! That’s exactly what I did 🙂
A. 50# DBs x6 + 8 pull ups
B. Done, 77-75rpm, 1:51pace, 270#+prowler
C. 12/10/10 @155#
A. 45/55/65/75
B. 25# + prowler…awful on rubber floor
Dropped last 3 sets to 15#
C. 65# 30/31/32
Nice work! Strong BSS!
DMA done
A. 25# & modified pull ups to ring rows with R arm only
B. Done with Chariot push at 191# (similar to a prowler)
C. 18/15/18 at 115#
A1) 50# DBs x 8
A2) 8’s each round
B) Held more like 70-75rpm on the bike for 45s, 1000 pace on the rower and pushed a sled with 70# added for about 75 feet each round
C) 15/15/15 at 95#
DMA: done
A. BSS: 30# db -My knee is really stiff. I generally never have trouble touching the floor with my knee, but today couldn’t always get my right knee down all the way. I’ve been doing hot yoga hoping that would help, it’s helped some but it’s still being stubborn. : /
pull ups: done
B. done (put 125# on the sled)
C. done: 115# got 23, 24, 23
Is there any pain with the knee? I don’t mind if the knee doesn’t touch the floor as long as you are going to your end range of motion that the leg allows while keeping good form.
no pain but I just couldn’t get it all the way down, thanks!