Dynamic Mobility & Activation
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
Bamboo Press x 5 reps @ 2115
A.
Every minute, on the minute, for 3 minutes, complete:
Wall Facing Split Handstand Hold x 30 seconds
Followed by …
Every minute, on the minute, for 3 minutes:
Nose To Wall Handstand Walk Out & Back x 5′ out
Followed by …
Every minute, on the minute, for 8 minutes:
sHSPU x 40-43% of Max Reps
50-59: 2″ riser
60+: 4″ riser
Followed by …
A t-spine stretch of your choose.
B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase. Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Four sets for times of:
Power Snatch x 3 reps
Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Box Jump Overs x 15 reps
Rest 3 minutes
40-49: 155/105 lbs; 24/20″
50-54: 135/95 lbs; 24/20″
55-59: 115/75 lbs; 24/20″; Chest-to-Bar Pull-Ups x 8 reps; Box step ups are allowed
60+:
95/65 lbs; 24/20″; Chest-to-Bar Pull-Ups x 6 reps; Box step ups are allowed
Another opportunity to practice smooth transitions from the snatch to overhead squat. Work on making the overhead squats as quick as possible while still meeting the movement standard. Go hard nowing that you get 3 minutes of rest each set.
Optional Session (Best performed 3-4 hours between sessions)
A.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
B.
Three sets of:
DB Floor Press x 6-8 reps
Rest 60 seconds
Elevated Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
Mobility done – always enjoy this, and spend a good amount of time warming up.
A. my handstands are not looking great right now, I don’t feel strong nor stable but I know it will come back. I always stop if my shoulders start to hurt. Can manage SHSPU with an extra mat.
B. done at 80kgs
C. opted out of this one to save my shoulders
Optional done minus the sandbag carry as we don’t have any nor an alternative. I did some sled drags instead.
MOB done–upper back a bit like a board (well more than usual anyway!) A. Walking in and out from the wall a challenge. SHSPU 3 a minute, probably could have done 4, but didn’t know how they would go as I went on but they stayed relatively fast. B. No deadlifting still since pulling my hamstring C. 2:08/1:58/1:56/2:10– pullups fell apart used 85# for all, can’t power snatch 95 or 105 yet, and did jump up and stepped over the box. Still find that ohs a chest to bar are challenging together! Happy that I could snatch again, first time… Read more »
A) Done
B) done at 405#
C) 1:06/1:09/1:16/1:28 – left shoulder super cranky…time for a rest day
DMA done. Been scaling lately due to chronic left shoulder issue. Not 100%, but good enough. 🙂
A. Done. SHSPU 3/3/3/3/3
B. 245 (up 20 # this week)
C. Scaled to OHS to FS w/85#’s and 10 C2B (kipped in sets of 5).
2:50/2:53/2:58. I’ve been protecting the shoulder for the past few weeks, so I’ve been off the board, but following along.
And worst of all, my BMU’s have become inconsistent. So depressing. 🙁
Mobility done. Not close to getting Wall slides. Swapped bamboo press for strict press @ 20/30kg.
A1. Done holding against wall.
A2. Subbed nose to wall shoulder taps x 12.
A3. Subbed emom snatch push press x 3reps @ 30kg.
B. 105kg.
C. Scaled to PS/OHS @ 30kg, banded pull ups x 10, 10 box jump overs.
3:14/2:32/2:30/1:56. Trying to protect my knees after recent pain But felt pretty good each round with reduced weights.
Happy Australia Day!
Great to hear the knee felt good yesterday Rowdy!
Mobility – done
A1. done
A2. only able to walk in forward direction
A3. 7 sHSPU per minute except last minute – 5 only (54 total). Used a 2″ riser.
B. Deadlifts – all at 265lb. (80%)
C. WOD – 1:43 – 1:42 – 1:37 – 1:30
Linked the snatches in rounds 3 and 4 which made a more of a difference in the time than I expected.
Went for a swim to stretch out my shoulders after today’s work.
A. SHSPU 3/3/3/3/3/3/3/3
B. Dead lift @ 295
C. Scaled my power snatch & OHS to 95, C2B@8, 15 step overs
1:57/1:56/2:13/1:53
M&A Done
A: Did everything except strict HSPUs. Giving them a rest for the time being.
B: 335lbs
Then I worked on some more Bar MU technique and the did the Battle of Britain Qualifier 3-
For total time- Tie breaker is time it takes to complete the first couplet.
21-15-9
WB
Cleans 45kg (100lbs)
9-5-7
Bar MUs
Thrusters 45kg
9:09( Tie breaker 3:54)
Did not warm up my lungs for this enough and paid for it. First Metcon all week. Didnt want to rip so probably was a bit conservative.
A.- shspu 7/7/7/6/6/6/6/5
B.- 325# x12 rounds
C.- 1:27, 1:30, 1:47, 2:05 @155#
Shoulder feel tight….
Dyn/Mob done
26 kgs on the press
A1) couldnt hold more than a few secs.. these were especially tough today ..LOL
2) N2W: I have such a hard times with these I can walk towards the wall but from facing the wall I mentally struggle and fall… LOL
3) 8sets x3 rps
B) 12setsx230lbs
C) 1) 322, 2) 413, 3) 250,4)258
scaled to 85, I just cant snatch 95 lbs . 🙁
Couldnt do the optional work : had to run out 🙁 will make it up
Remember the second session is optional so if you don’t get to it, no sweat!
Coach Nicole..thank you! I do put pressure on myself sometimes… LOL I apreciate it.. thanks again- you do so much for us! ! XOXO
A. Do not have HS Modified with Wall Walks
B. 275# Done
C. 105# 1:48 2:12 2:28 3:18, Fell out of OHS on the last round…Squats still favoring my good limb.
No optional workout
Amazing times tonight from some of you…I know I am 55, but looking at some of this group, I feel like the slow kid that just got accidentally put in the AP Class. LOL
lol not at all Gary! So happy to have you on board!
A. 5 reps/minute
B. 220#
C. 2:20, 2:05, 2:15, 1:54
This was a great training day for me! Last time we had a metcon with 105# snatches I scaled the weight but today I was able to hit 105# consistently. The first three rounds I stepped down on the box jump overs but I jumped down on the last round.
WAHOO!! Major improvements Beth – that is great to hear!
Mob Done
A. EMOMS done
SHSPU 6 per min
B. DL @315
C. 1:32/1:31/1:34/1:43 @ 155
Op Session
A. 150# Sandbag
B. Done
Sore and achy shoulders today
Mobility done
A. These were hard…first time I’ve done the eight minute EMOM since I had been traveling the two weeks prior.
9/9/9/9/8/7/7/5 = 63 total
B. 295# all sets
C. 1:22, 1:16, 1:14, 1:22 (subbed out box jump overs with ghd sit-ups…battling some plantar fasciitis)
Optional:
A. 3 min max calories AirDyne: 53
B. Accessories done: 35# DBs
Take care of those shoulders Cheryl – how are they feeling today?
Left shoulder is my troublesome shoulder but both were achy yesterday. I think a lot of the soreness was from the ring dips monday and then compounded with Tuesday’s training. The right one feels better today and the left is still sore. Will spend some time rolling out and stretching the pecs today…think that’s a lot of it! Thanks
A. HS drills, walks instead of wall walk outs, EMOM 8×5 sHSPU
B. 365
C. 1:55/1:47/1:49/1:46 at 135
D. db Z press w/45s
Nice work on part C Perry!
Thanks Nichole! OHS are much improved over last year.
A. 16/16/16/16/14/11/10/8
B.315 (70%) building slowly
C. 1:25/1:20/1:22/1:20 @ 135 step overs take forever but not jumping for a couple more weeks
Optional – subbed 3 min max Cals on schwinn 65 Cals
B. Done w 50 dbs
Still blazing fast times Al!
Super fast even with step overs! Beast!
Well thanks, partner
Thx! I’m stoked because I got 6 more cals on that shitty bike than the last two weeks.
A done. Still working on how
B. 12@355 good weight got a little tight
C. 1:42,1:46,1:40 @135 went light to save back .
Mobility done
A. Hold is no problem
Coming off wall ok but still not comfortable
Strict handstand 10/10/10/10/10/9/9/8
B. 315# for 10 sets then 335 last 2 sets need to work on my weakness.
C. 1:16/1:47/1:21 only 3 sets got a headache so stopped.
First of all here is Pic of neck and the 30+ stitches from jousting with Dan “Nitro” Clark…so didn’t want to get upsidedown or let bar touch shoulders. ..
A. EMOM 12 1 x snatch 175#
B. DL EMOM 12 335#
C. 1:15, 1:14, 1:20, 1:28
Oh my gosh Matt, what happened??
Skin cancer cut out…
Oh bummer Matt! Hope the recovery goes well
Now you know not to pick a fight with Nitro! ?
What happened here?
Ouch