Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 45 seconds per side
Banded Lat Stretch
x 45 seconds per side
and then …
Deep Squat Progressions x 5 reps
Bird Dogs x 10 reps
Thoracic Rotation x 5 reps per side
and then …
Two-Three sets of:
Assault Bike x 8 calories
Alternating Reverse Lunges x 8 reps
Alternating Lateral Lunges x 8 reps
Jumping Air Squats x 4 reps
A.
In 15-18 minutes, establish a 1-RM Front Squat
Suggested loading:
Set 1 – 2 reps @ 75%
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 94%
Set 6 – 1 rep @ 98%
Set 7 – 1 rep @ 101%
B.
Every 2 minutes, for 12 minutes, complete:
High Hang Clean + Hang Clean + Jerk
Start with 65% and work up in weight based on mechanics.
C.
For time:
40 Calorie Assault Bike
30 Toes-to-Bar
20 Ground to Overhead
35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Decide how you are going to break up the Toes-to-Bar and be okay if your plan has to change mid workout. I’d like to see you stay under the bar when you break and not walk away. Keep a piece of chalk on a j-peg so you can easily grab the chalk at eye level instead of bending over to a bucket to get it.
You all have had some great practice cyling the barbell so use the knowledge you’ve gained with cycling in this workout. Are you able to cycle this weight in bigger chunks. Do you need to break this up into fast singles or doubles? If so, stay over the bar as you follow it down so you can get your hands right back onto the bar.
Optional Assault Bike + Gymnastics Skill Session
35-54:
Six rounds, not for time, of:
Assault Bike x 15 calories
Rope Climb x 1-2 ascents
Assault Bike x 15 calories
Handstand Push-Ups x 5-10 reps
55+:
Six rounds, not for time, of:
Assault Bike x 12 calories
Rope Climb x 1-2 ascents
Assault Bike x 12 calories
Handstand Push-Ups x 4-8 reps or Push-Press x 10 reps (95/65 lbs)
This session is just for movement practice. Keep the intensity low and focus on movement efficiency.
Ribs are pretty sore today so I’m just going to rest up the rest of the week and do some mobility and light running and hopefully will be good to go for 19.1 between Friday and Monday
DMA done
A. Every 90 secs 6 sets:
Dead stop front squats 175# – 1 rep
B. High hang clean + hang clean (kept it lighter)
125-135-145-155-165#
Assault bike intervals
30 x :30/:30
260.2 cals, 7.6 miles
A. Hit 97% and quite happy since all of my issues w squatting and whatnot.
B. 115,125,130.135,135,135
C. 8:39
Paced bike too much.
T2B 16/14- made up some time here.
Slow singles on G2OH- lost the time i had made up. Lol.
Optional-
That took a while! Somewhere close to 28min w 2 rope climbs and 10 HSPU each round.
Nice way to sneak in 180 calories on the bike Nichole! ??
Warm up) Done
A) 190, 200,215,225,235,240- Not a PR but heaviest I’ve done since squatting heavy again.
B) 135, 145, 150, 155, 165, 170- These felt better as I kept going and got the feel for it.
C) 8:09. Probably could have pushed more on the bike but don’t know what that would have done to my GTO’s. Went 25/5 on T2B and singles on GTO.
Optional: Try to do later today.
Front squat work completed at 345lbs … 20lbs below the PR. Her legs were heavy and her hips a little sore from the previous day’s squatting.
The wod closed at 8’19 “, only at the end watching the video I saw that I did 40 toes to bar. I missed 10 repts which would allow me to complete below 8 ‘.
Now it is rest.