Dynamic Mobility & Activation
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Three sets of:
Viking Sloth Press x 8-10 alternating reps
Rest 60 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
A.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 85-90% of 1-RM C&J
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Clean x 1 rep
(Build over 6 sets)
and then…
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean x 2 reps
Loading per set:
*Sets 1-2 – 70% with a 2-3 second hold in the hang position
*Sets 3-4 – 75% with a 2-3 second hold in the hang position
and then…
Every 2 minutes, for 12 minutes (6 sets):
Clean x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%
C.
Build to today’s max weight:
100-Foot Yoke Carry
followed by…
Two sets of:
100-Foot Reverse Sled Drags
(holding the straps with both arms)
Rest 2 minutes
followed by…
Every minute, on the minute…
120-Foot Prowler Sprints
All sets should be done ALL OUT, with the first set taking 10-11 seconds. Adjust the weight accordingly. The EMOM stops when it takes you over 15 sec to complete the 120′ distance.
Optional Training Session (best performed 3-4 hours between sessions)
Three sets of:
Row 1500 Meters @ your 2000m PR pace
Rest 3 minutes
Delayed entry: did it today- I am a day behind ?
( Tom I will be doing the prescribed work for today )
Dyn/mob. done
A). 112x3s,118x3s
B1). M/C: 103,108,113,118x2fails
2). H/C: 98,100,
3). Clean: 120,128,135,140×6 fails ( so close ?)
C1). Yoke carry: 69 lbs, 87 lbs
2). Sled drag: 80 lbs
Emom/prowler sprints : 2 sets and a half ? That was soo hard I didn’t put weights on . ( still fighting the respitory infection) this will help cure me ? LoL
DMA completed
A. 155, 175F, 175,175, 185F, 185F
B. 135, 145, 155, 165F slight dip, 165, 175F slight dip
B1 145, 155
B2 185, 195, 200, 210F, 210, 215, 230Fx2. Overall felt good so went for a PR at 230 but couldn’t stick it at the bottom.
C. No time unfortunately work got in the way!
Mobility done. A – 190 – 210# B1 – 95/115/125/135/145/155 B2 – 175×2, 185×2 B3 – 195, 205, 215, 225, 235(f). These were off for second week in a row. I think I figured it out though afterward. C1 – 345# barbell (no yoke). two sets of 100′. C2 – Reverse sled drag with 255# (including prowler). Not heavy enough but didn’t want to run back inside and get more. C3 – 10 rounds at 115 (including sled). 6 rounds at 145. 4 rounds at 160. Ran out of time (and my fingers were numb). 28 degrees and windy outside… Read more »
What did you figure out Mike?
It is 28 degrees here right now but I can’t imagine there being wind with it – chilly!
My bar path has been too far away from my body. Essentially I never let it get deeper into my hips before I start my final pull. So I miss forward. Typically it is a patience thing that gets compounded. Weight on toes…early pull…chest not over bar…etc. One big cue I use is I will curl my wrists under a little bit on set up to where I almost feel like they cup the bar a little. This reminds me to keep it a little closer to my body and even keeps my elbows high and out a little longer… Read more »
Please do! And we are not a one size fits all program. If you found something that works for you, even if it is different then the ‘CF view’, then use it! I am excited to see your post!
Mobility activation done
A. 175-180-180-185-185-190#
B1. 95-105-110-115-120-125#
B2. 145-145-155-155#
B3. 165-175-185-195-202-208# PR (2# PR)
C1. 255# (185# back rack barbell + 2-35# KB’s hanging…no yoke)
C2. E- sled plus 5 45# plates
C3. Sled sprint EMOM (no prowler so used E sled plus 70# plates)- made 10 rounds, mostly all 10-12 secs the last couple sets were 13 secs.
Congrats Cheryl!
AM-2000 M swim
Mob Done
A. 225/225/230/235/240/245 Good sets for me, feeling stronger with my jerk.
B1-MC up to 165
B2-195 and 210
B3- 225 to 265 missed @ 275 so I went back down to 225 for 4 sets and focused on being sure to get full ext.
C1-Yoke Carry 285/335/385/415
C2- Rev sled drag at 265
C3- honestly at this point my legs felt weak. Didn’t last long in this, still feeling it from yesterday when I subbed sled sprints for AB.
Post Rev Hyper work/Iron Scap/Light weight OHS working on Narrow Grip.
A: 215; 225; 230; 235×2; 240(m) B: My muscle clean is horrible. Just can’t get the pull and high elbows right. Will post video later. MC: 135; 145; 150; 155(m); 150×2 HC: 185; 195; 205×2 Cleans: 220; 235; 250; 260(m); 255(m); 250 Nichole Whats the reasoning behind the big jumps we’ve been doing or is it just me. In the past when I get to 90%, I’ve always worked my way up in smaller increments with 3-4 lifts. Well it’s 9PM , cold, and rainy outside so I’ll save the neighbors from having to hear me push a sled down… Read more »
What do you mean big jumps? I had you guys go 90-95 for 2 sets and then 98 for 2 sets and, if feeling good, go for a PR. Can you clarify what you mean? Thanks!
Ok maybe I was hallucinating because it felt heavy at 5 am or my math was off (which is very well possible) I did notice more with the DLs. The weight vs percentages. At times I was jumping 30+lbs. Was just wondering if that’s the goal for big (or what seams big to me) jumps to get use to it vs hitting a 90, 92, 95, 97% Prior to going for a new 1 RM. Not questioning it just curious on the thought of bigger weight jumps vs small 1-3lb increases closer to that 100%. Hopefully that cleared up my… Read more »
With deadlifts you will be jumping more in weight since the load is a lot heavier. But remember if I put 90-95 for 2 sets then that could easily mean 90, 92 then it is 95+ so 95, then 98 then 100. If you feel the best doing that then follow that pattern. We have just seen a ton of success with athletes who have shorter rest periods and take a slightly larger jump than a traditional weightlifter just b/c our sport mimics that (think any ladder at the games). Hope that helps Corey!
It does thank! Your last sentence is really what I was asking, but I poorly articulated it. So based on data athletes have been more successful with shorter rest and bigger jumps. Time for my body to adapt. 🙂
Had my meniscus shaved Friday- feeling good and walking today- had a light work load and did some bench and strict press and some ab work at lunch.
built up to 225 x13 on bench and then did seated strict press 95x 10 115 x 10 125 x 12
hung from the pull up bar and did 4 x20 straight legged knee ups
i’ll see how I feel tomorrow
Oh wow, you are walking today Al? That is AWESOME!!!
Same knee? I thought that was all fixed
It was functional but I could not run or do deep squats- finally had the surgery. Meniscus was torn pretty well
Albert keep up the steady work. I understand the challenge of working back from an injury. Your doing great. Hope your back to full strength soon.
Thx for the encouragement, Art. I feel confident if I rehab right I’ll be ready for the open- maybe not 100% but solid.
Mobility done
A. Up to 225#
B. Muscle clean up to 185#
Hang clean up to 235#
Clean up to 245# didn’t push to hard
C. Yoke sled prowler
Completed
D. Only did 5 min on assault bike trying to become friends.
You will soon be best friends with him 🙂
Is that even possible?
Mobility – done A. F.S. + Jerk – 135 -135 – 140 – 140 – 145 -145 B. M.C. – spent a little longer on these; did 2 reps at each 65 – 75 – 85 – 95 – 100 – 105 – 110 H.C.’s – 130 – 130 – 140 – 140 C’s – 150 – 157 – 167 – 172 – 175f C. sled drag – done prowler sprints – had to modify this (used a sled and pulled it). Couldn’t work outside today. Just too cold. So only about a 50′ sprint. Not sure how effective it… Read more »
Where do you live Barry?
Lethbridge, Alberta (-30 C with the wind chill for most of the upcoming week). Not quite like the weather in San Diego!
Wow that is cold!! Well I am up in Portland and we may get some snow tomorrow – positive thoughts for snow!!!
Missed Friday, Saturday and Monday…dad’s 70th birthday celebration in Nashville.
Mobility done
A. 185/195/200/205/210/210
B1. 155/165/175/185/195/205
B2. 170/175/180/185
B3. 200/210/225/235/240(f)/240(f) – caught 98% twice no problem, but couldn’t stand it up today. I will blame it on the whiskey
Will do strongman Thursday. Had time for part of the row – did 1,500 (5:24), rested 2:00, then 1,000m (3:48)
Oh how fun!! Nashville sounds like such a cool town!
Got a chance to lift with David A today
A. 220-235
B. 185 MC / HC 205/215
Clean up to 255 missed 260 bar was getting away from me
C. 400# back rack barbell carry
Sled sprints, wet pavement went light but did 16 rounds which was nasty
Did Row this morning
16 rounds? Solid work Pete.
Yeah, started with empty sled, was afraid I would slip then david came out and added weight. I was staying between 10-11 sec either way then it slapped me in the face. Dry pavement I probably would add more weight, 16 felt like too many
B. 155,175,185,195,195,205 20# PR
B2. Hang clean
165,165,175,175
B3. 190,200,215,225,230,235 tied my current PR
Will do front squat later or on Thursday
That was a 20 lbs PR Tom? Awesome work!!! Great training day today.
Yes ma’am!
Strongman done
Yoke carry 425x100ft,465x100ft will try more next time felt good
Reverse sled drag 2x100ft 305#counting weight of prowler
Prowler sprints emomx10min stopped at 10min had to get back to work 135#counting weight of prowler
Back later for weight session
Nice Tom – you kept your prowler pushes between 10-11 seconds?
Yes all were 11-12sec
Yes.
Most of mob done, no sloth or ab wheel.
A. 120/125 for squat and jerk–better than last week, 1 less squat made a big difference
B. Up to 110 for muscle clean, with slowest elbows ever
Hang clean: 105/113
Clean: 120/128/135/140/145F x3– one good effort, 2 no committing to drop under in squat. Knee confidence still a work in progress.
All sleds, etc put away for winter, and no way to go outside anyway with windchill. Will do rowing or biking later tonight
Yikes, how cold is it right now?
-1F, with windchill -23F. Yuck!
It was almost 70 degrees out at night here in Florida. Had to get my winter parka out. Thought it was going to snow.
That sounds way more manageable!
Oh YIKES!! That is crazy Laura!! And I am all excited about our ‘cold’ weather … 28F!
A1- 90kgsx3, 92.5kgs x3
A2- Built up to 75kgs
A3- 75kgs
A4- up to 100kgs, failed 102.5
B. 120kgs backsquat carry for Yolk. Completed prowler and sled drags until exhaustion…
Unfortunately a short day of training as I had my son’s Christmas luncheon at 10:20 and then I needed to be at my real job this afternoon. Hopefully will be able to make up the strongman and rowing on Thursday. Mobility completed A)155#(3)/160(3) B1)95#/105/115/125/130/135 B2)140#(2)/150(2) B3)160#/170/180/190/195(f)/195 Nichole-I do have a quick question regarding the hook grip. When I was in high school I cut off my left thumb in a construction accident. They were able to put the thumb back on but it lacks a lot mobility. When I hook grip it slips out. I have been messing around with… Read more »
You have a special case Dean so I would say, go with what is comfortable. The reason for the hook grip is to create a stronger grip but if you are unable to grip the barbell well then go with a regular grip if that feels stronger.
Thank you Nichole!
Have you tried taping your thumb to give your other fingers
More traction on holding the thumb?
Jeff-No, I have not tried that yet. I will be sure to give that a shot. Thank you!
Row 1st, harder then I thought to hold 2k
5:21
5:26
5:30
Solid rowing Pete!
That was not enjoyable
Mobility and activation done
A. All sets with 105 kg (felt heavy today)
B1. 40, 50, 60, 70, 80, 90 kg
B2. 2 sets @ 90 kg, 2 sets @ 100 kg
B3. 105, 110, 115, 120, 120, 120 kg (stoped @ around 93% because form got sloppy)
C. 100 kg on yoke, 100 kg on sled, 50 kg on prowler for 15 minutes
Nice work on the Strongman!