Dynamic Mobility, Activation and Warm-Up
Shoulder Opener Drill x 60 seconds
and then …
Two sets of:
Shoulder Pass Thrus x 15 reps
T-Spine Pulse on Bench x 30 seconds
Ankle Pulse x 15 reps per side
and then …
Three sets of:
5 DB Overhead Squats
10 V-Ups
15 Air Squats
A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 4 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
and then …
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squats x 2 reps
B.
Take 5-7 minutes to work on toes-to-bar. Please do not accumulate more then 30 reps of toes-to-bar while practicing. Please choose one or two of the following drills to help practice your toes-to-bar:
The Hollow Body & Bow Position
Drills to Improve Toes-to-Bar Positioning
The Kipping Toes-to-Bar
Tuck, Pull and Scoop
C.
18.1 Repeat
Complete as many rounds as possible in 20 minutes:
8 Toes-to-Bar
10 DB Hang Clean & Jerks
14/12 Calorie Row
35-54: 50/35 lbs
55+: 35/20 lbs
Note:
Saturdays will be dedicated to repeating Open workouts. Make sure to look back at your notes and see what you did for 18.1. Ask yourself what changes you could have made to improve in the workout today. Break up the toes-to-bar from the start? Transition without putting the DB down on the DB Hang Clean & Jerks? Figure out what your best plan of action is and then attack!
Cool-Down
Accumulate 3 minutes in a butterfly stretch
Warm up done
A. Barbell/55/65/75
B. Have not done these in a LONG time
115/125/135/145
C. 10+13 RX 5 reps better than last year I’ll take it!!!!
A. 45/65/85/105 felt great my issue is ankle mobility
B. 115/135/155/165 felt great
C. Clock crapped out after my 9th Rd with about 2:40 left pissed off I am
All t2b UB
All c&j’s UB
Rows :45 to :48 I was running 1:30 to 1:40 rounds on my way to beating last year
A1. 20/30/40/50 kg and
A2. substituted BS since I did OHS tuesday:
5×5@80 kg (50%).
B. EMOM5: 5 reps
C. AMRAP20:
– 14 cal row,
– 10 double KB HC&Js @ 16 kg (forgot it was only one DB) and
– 8 GHD sit-ups.
6+24
A1. 80/85/95/105
A2. 105/115/125/135/tried 145 failed jerk. Biggest issue is jerking the bar overhead, need to practice on getting comfortable with behind the neck jerk again.
B. ??
C. 293 reps. Last time was 309. On a good note my T2b I did 4/4 this time and they felt great. Last time I was struggling , db felt better, row ok. Had a hard time pushing today I’ve had a rough week with things going on that have really made me sad so getting to the gym and just working out has been a struggle.