Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Lat Stretch x 45 seconds per side (drop to one knee for an added stretch)
Squat Rocks
x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side
At the 5:00 mark, complete:
Two sets of:
T-Spine Pulse on bench x 30 seconds
Rest 30 seconds
At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
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.)
B.
Every 2 minutes, for 12 minutes (12 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 50% of 1-RM Snatch
*Sets 3-4 @ 60% of 1-RM Snatch
*Sets 5-6 @ 70% o 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
C.
For time:
Row 1,000 Meters
Hang Squat Cleans x 20 reps
Burpees over the Erg x 20 reps
Hang Squat Cleans x 10 reps
Burpees over the Erg x 10 reps
35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Note:
Work on your barbell cycling with the hang squat cleans. Try to find the right amount for you to cycle while still maintaining short rest times if breaking up the cleans. The burpees are just to get your heart rate up so breathe through them, stay low as you jump over the erg and tell yourself to drop every burpee. You will never fail a burpee!
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Pull-Ups x 4-8 reps
Minute 2 – Reverse Snow Angels x 10 reps
Minute 3 – Prone Plank Hold x 45 seconds
Optional Session (Best performed 3-4 hours between sessions. Only add this session in if your schedule allows you to do a double session or do this session instead of Part C if your focus is not on the Open.)
Three sets of:
Sandbag Squats x 10 reps
Sled Drags x 40 meters
Rest 90 seconds
Choose a challenging weight that will allow you to complete the reps/distance above.
Followed by …
Every minute, on the minute, for 5 minutes:
Ab-wheel x 5 reps + Rear-Delt Raises x 5 reps
Followed by …
400 Meter Sandbag Carry (try to complete the 400 Meters without putting the sandbag down)
35-49: 120/100 lbs
50-54: 100/80 lbs
55+: 80/60 lbs
A. Done at 45, 50,55,60. Felt okay.
B. 70. 85. 100. Except I did set 5 at 105 by mistake. I had to reset for the full snatch for sets 5 and 6.
C. This was very difficult for me. Did just 100 pounds and had to stop every five and rest about a minute!
D. Did 4 -5 for pull-ups. I have ripped my hands so not a happy pull up camper.
Do I’d not do the option today.
A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps
55#/65#/77#/77#
Felt good.
B.
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch x 1 rep
45#/45#/45#/65#/65#/77#/77# (1RM 125#)
7 sets. Went lighter to work on technique with an Oly coach.
Went on to test whether I can OHS 5 reps at 135# for an online competition due end of month. I can. Now I just have to work on how to get the weight overhead. Haha.
A-35,55,65,75
B-55,65,75
C- No rower today so…. Assault Bike 50 cal, then 20 hang squat clean #95, 20 burpee box jump overs 16”, 10 hang squat clean #95, 10 burpee box jump overs 16”. Sets of 5 – 10:16
D-pull-ups 4,5,5,5 and the rest. ?
Good work Karen!
A: 45&65
B: 65/75@85 then did box wod 3 rnds for time: 30 wall ball 20#
30. SDLHP. 75#
30. Box jump 24”
30 cal row. 25:50
3 sets ghd sit up 40/30/30 back after work
C: 12:54 cleans were 5/4/3/3/3/2 then 3/3/2/2
D: pull-ups 8/8/9 others done
A. 35# bar. Upper back mobility sucks!
B. 55#, 65#, 75#
C. Feeling under the weather today and barbell in a wod is tough for me on a good day so I gave it my all 🙂 Off the rower at 4:04. Challenged myself with the squat cleans 105# (one rep max 125#). Completed sets of five, but died a small death!
13:46
D. Sets of 4 Strict CTB
Thanks for the challenge 🙂
Good work for challenging yourself with the squat cleans! Using 85% of your 1-rm for this workout is no joke!
Thank you! I am trying to push outside my comfort zone.
A – Modified. *See note below. B – Done with Power. 95, 115, 135#. C – 13:17 @ 155#. Ugh. Cleans sucked baaaad. 4/4/3/3/3/3. 2/2/singles. This is where gaining 10+ pounds would help. On the good side, I went 30 for 30 on burpees! LOL. D – 8 pull-ups with 35#kb around waist, plank holds with 45# plate on back. *While doing squat rocks, I noticed that the support from the band greatly improves my position in the bottom of the squat. So I tried doing part A with the band for support. Blown away. Not only could I properly… Read more »
that is interesting Mike. Have you got a video?
Hi Rob – No, but I plan to take one tonight both with and without the band. Meant to do it last night and never got back to it. I’ll post once I get it.
Yes, please do! That is fantastic Mike!!
A: 2 sets with a 15# bar and 2 with a 35# bar. So tough. B: 3 position muscle snatch (no dropping under with bum calf) done with 55# C: adapted as follows 1000 m row (off rower at 4:05) 20 hang cleans + front squat at 75 20 burpees (ive got these down as long as theres no jumping at the top, or over anything) 10 hang cleans + front squat 10 burpees 14:?? Had to take everything slower and lighter as not to hurt calf. But super glad i can still move D: done with 6 pullups ea… Read more »
Yay, good work! How is the calf doing?
Hi, thanks for asking! I’d say its healing nicely. I know the timeline for healing, and that helps keep me in check, and increasing my loading and mvmt patterns slowly. I think too often people let pain be their guide, and by the time there is a painful mvmt its too late, the damage is done and it pushes back healing time. So I’m being super smart!
OMG could not have said it any better then you just did!!!
Great minds Nichole, great minds ???
This morning: DMA – done A – 35/45/55/65# – all felt good, could have probably gone up in weight B – 55/60/65# D – done, strict pull-ups 8/8/6 This evening: Yesterday’s DMA – done A – front squats from yesterday – 108/116/125# – all felt good C from today (50-54) – 14:52 Rx – this was very challenging for me. Row 4:27. I originally wanted to do it with 85#, but then I thought let’s just try it with 95# and see what happens. Split the 20 squat cleans 4×3 + 4×2 and the 10 squat cleans 5×2. Failed the… Read more »
Good work using 95 lbs on this!! What a great challenge!
DMA Complete
A. 95/115/125/145#
B. 75/85/95#
C. 9:32 (scaled to 95#, was worried about volume with my quads) 4:08 row, 11/6/3 HSC @95, 7/3 HSC).
D. Completed with 5 SPU.
Quads still feeling a lot of discomfort when squatting in the upper TFL area.
Oh no Jean – can you rest from squatting for the rest of this week?
Crushed the workout still!
A. 65,70,75,80
B. Done. Felt good
C. 12:36 Slow row. Then 5’s on the HSC but those take me a long time and they felt super heavy.
D. Done
Optional:
Done w 60 and 80lb bag and 95 on sled. Indoors on rubber flooring.
Done w ab roller and 20lbs
Walked around the gym for 2min w and 80lb bag and stopped. Back felt like it was going to tighten/lock up.
A. 55-75-95-105#
B. 85, 100, 115#
C. 8:49 (Row 3:58; 5’s on HSC except I missed my very last one so that cost me some time…next time don’t wear my oly shoes …dummy me!)
D. Done
So fast Cheryl!!
I was huffing and puffing! ?
Nice Cheryl. Very Fast!!!
A)65#,75#,95#,105#
B)115#,130#,145#( this felt really good)
C) 11:12- row 3:33, squat cleans4,4,4,4,4
And 4,4,2( should have done one extra rep each set) burpees were the worst, still having a little trouble with my breathing after being sick
Sooooo….that sandbag carry at 530am in the dark at -2 degrees was easier than I thought. May have trotted a bit!
Good work Page!! Yikes that is COLD!!
A. Just the bar at clean grip. Tight shoulders!
B. 115/135/155
C. 9:24
Hang clean
round 1- 7/4/3/3/3
Round 2 – 6/4
Needed to go bigger sets on these
Which comp Keith?!
Fort Vancouver. Are you in Portland now?
Oh yes! I am meeting up with Regan and Karen on Friday and we may do a light workout at the gym near my house. Hit me up if you want to join us!
The Masters comp starts Friday otherwise I would love to.
Oh darn!! Have an amazing time, always love CFFV – can’t wait to see how you do!
Good work Keith and good luck in the comp!
A 95 125 145 155
B 115 135 155
C 12:30 rx
D done
Wish I could get the optional in.
A. Impossible even with an empty 35 lb bar! Shoulders super tight.
B. Just worked on mobility today, trying to get shoulders loosened up, didn’t do any snatch work for about 3 weeks and shoulders are super tight again.
C. 11:15 row at 3:55 @ 22 SM, squat cleans in sets of 5. That was harder than I anticipated ?
A) 70,80,90,95 kg
B) 60,60,70,70,75,75
C) 10:12 must have forgotten how to do squats Cleans because it sucked:)
Great work on Part C Johan!
Thanks
A) 45/55/65/70 these felt much better at the end than in the beginning
B) 55/55/66/66/77/77
C) 12:25 w/ 4:20 row and 95# (moved like molasses out of the bottom. Weight wasn’t heavy but I think position was off)
D) pull-ups 4/4/4/4
Optional:
100# sandbag squats
200# sled drag
Rollout and 20# db rear delt
100# sandbag 400m no drops
A. Barbell. Way tougher than I expected
B. 65,65,70,70,70,70. Kept power snatching so just kept weight steady and tried to get under the bar.
C. 10:51. Incredibly slow on first cleans and burpees. Didn’t realize it til I turned up the speed on last 10 of each. Sets of 5 on cleans all the way through.
D. 4 strict pull-ups. Up from only being able to do 2 a few months ago. Dropped 11 lbs body weight since thanksgiving so I’m guessing that helped!
Good work Teresa!!
Wow, good work on your strict pull-ups and honing in on your diet! That is awesome, congratulations!!