Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your lats, pecs and around the scapula.
Band Distracted Lat Stretch x 30 seconds per side
Banded Perfect Stretch x 30 seconds per side
and then …
CrossOver Symmetry x 10 reps with each drill:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with …
Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottoms Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6 reps per side
Rest as needed
Gymnastics Skills & Drills
Every minute, on the minute, for 3 minutes:
Kipping Swings on Bar x 5 reps
Hollow Hold on Bar x 15 seconds
and then …
Every minute, on the minute, for 5 minutes:
Air Chair Swing x 2 reps
and then …
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-5 reps
If you don’t have Bar Muscle-Ups, then try one of the following progressions:
Jumping Bar Muscle-Ups
Banded Bar Muscle-Up Stomps
Chest-to-Bar Pull-Ups
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)
2019 Age Group Qualifier Event 1
35-54:
Three rounds for time of:
15 Deadlifts (225/155 lb.)
35 Overhead Squats (75/55 lb.)
90 Double-Unders
55+:
Three rounds for time of:
15 Deadlifts (185/125 lb.)
35 Overhead Squats (65/45 lb.)
90 Double-Unders
Time cap: 15 minutes
You can read the full workout description here
Posterior Chain Accessory Work
Three sets of:
Strict Ring Pull-Ups x 6-8 reps
Rest 60 seconds
Ring Toes-to-Bar x 8-10 reps
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Additional Assault Bike Session
Every minute, on the minute, for 8 minutes:
15 Seconds of Assault Bike
Rest 3 minutes, and then repeat for another 8 minutes. Note total calories for both sets.
MAWU
BMU DRILLS
BMU EMOM WAS SINGLES
SC + J = 175/185/195/205/215/225
METCON WAS 2 RDS @ TC, 3RD RD DONE FOR REPS
Clean and Jerk: 100/105/115/120/125 went up in weight a bit for last one 130
Conditioning: Did 2 min/1min rest for 5 sets but didn’t finish 2 rounds plus 7, first set of double unders atrocious
5×6 TTBar working on fast swing
A day behind, so Wednesday training for me
MAW done. I did full protocol of CrossOver
Gymnastics: all drills completed. I didn’t feel very well today due to a cold so I did BMU 5 first set (video) and then only 1 rep
C&J: built from 45 kg to 60 kg Jerk felt wobbly and sloppy.
Conditioning: skipped due to cold
Accessory completed with 8 ring PU and 10 toes-to-rings
Great job with the 5 BMU to start!! I hope you are feeling better – there has just been an awful virus going around here so I hope you can stay away from it!
MAWU done
Gymnasttic done
4 MU per round
C&J 205lbs
Conditioning
Long wod
Did only 2 rounds
Finished @ 16 minutes.
OHS need some work.
No accesorry
Solid work David!
DMA done
A. BMU drills done
B. Did 3-HPS from Monday. Up to 115
C. Did amrep 15 bbjo + 10 db thrusters + max rc in 2 min. Rest 2 min x3. Never made it to the rc ?
MAWU) done
Gymnasty) done, bar MUs 5,4,5,4,3 (min 6: 4)
C&J) 76kg – 106kg
Condo) done untimed – started to feel a shoulder niggle so I went slow and skipped OHS rd 3
Out of time, no accessory.
Good call Jeremy! What is going on with the shoulder?
Hey Nicole – lots of problems in the past, MRI showed possible SLAP tear, etc. I went through rehab (instead of surgery) and it’s been mostly better last few years, but I pay extra attention when it starts to feel dicey. Overhead work bothers it the most, particularly snatch/OHS and C2Bs.
Good to know and glad you are keeping an eye on it!!
A. Bar MU pre work done
A1. Did 2 bar mu’s per Rd
B. Only did jerks today no cleans
155/165/175/185/195/195
C. 2 rds plus 15 deadlifts
DL 15/8&7/5&5&5
OHS 15/10/10& 10/10/10/5
DU’s failed me today
D. Done
Solid work Tom!!