Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the shoulders
T-Spine Hold on Foam Roller x 60 seconds
and then …
Y’s, T’s, W’s x 10 reps
Shoulder Circles x 10 reps each direction
and then …
Two sets of:
Row x 2 minutes @ 2:10+ pace
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Goblet Squats x 15 reps (50/35 lbs; 55+: 35/20 lbs)
A.
Jerk Position Drills
Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Work on getting your front foot through and into perfect position.
B.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 70-75% of 1-RM C&J
C.
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – Assault Bike x Max Calories in 30 seconds
Minute 2 – 15 Burpees (55+: 12 Burpees)
Minute 3 – 30 Double Unders + 8 Toes to Bar
Minute 4 – Rest
D.
One set of:
100 Hollow Body Bounces
Rest 30 seconds
30 Straight Body Ceiling-reaching Crunches @ 1010
Rest 30 seconds
30 Tuck Rock to Tuck Sit
Rest 30 seconds
30 Limbo Twists (each side, 60 total)Â @ 2110
Mashed the hell out of my shoulders
A) done with 40kg – happy out.
B) 80,80,85,85,85,85kgs
C)
16,16,16,15 (Ski Erg Instead)
:22, :25, :20, :24 (left in minute)
:43, :42, 43, 43 (left in minute) with heavy rope, then T2B
D) done….
note:
rock to sit I found tough so alternated heels on the ground.
Limbo needs more hip flexor mobility
Nice session today. Thanks
DMA – done
A. Jump and lands – done
Jerk Balance – bar, 65, 75
B. 3 sets at 120 lb. and 3 sets at 125 lb.
C. Done
A. Bike – 5, 8, 10, 9 (70 rpm)
Burpess – 42/43 seconds
Du’s and T2B – 50s
D. –
A. Done
B.155/120/125
C. Done 8/8/7/8 Cal DU UB
I did Monday’s training since I missed it from doing 19.1 and I can always use more work on snatches! A) Tall Snatchx2- 65, 75, 75- really like these as a warm up High Hang Snatchx2- 95,95,105,105,110,110 Trying not to swing the barbell out. High Hang Snatchx1- 115, 115, 115, 120,120 Felt pretty good so got in a couple more sets. B) 4 rounds- Double Unders x60 Thrusters 65# x14 Chest to bar x14 Rest 2 min 1:41,1:37,2:17,2:46 UB on DUs on first 2 rounds, broke up thrusters all rounds, UB on C2B all rounds, then ended up breaking up… Read more »