Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Two sets of:
Banded Monster Walks
x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps
Finish with …
3 Minutes on the Assaut Bike @ moderate pace
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Sets 5-6 = @ 90%
B.
Three sets for times of:
6-10 Unbroken Bar Muscle-Ups
Hang Clean & Jerk*
6-10 Unbroken Handstand Push-Ups to 6″/4″ Deficit
Overhead Squats*
Rest 90 seconds
*Set 1: 12 reps @ 135/95 lbs
*Set 2: 9 reps @ 165/125 lbs
*Set 3: 6 reps @ 185/135 lbs
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
C.
Four rounds for time of:
40 Heavy Rope Double-Unders or 60 Double-Unders
6 Single-Arm Dumbbell Thrusters (70/50 lbs – Right)
100-Foot Suitcase Carry (Right)
6 Single Arm Dumbbell Thrusters (70/50 lbs – Left)
100-Foot Suitcase Carry (Left)
A: clean and jerk
Up to 115kg
B: RX
5,34 , overhead unbroken
8,20 did single on hang clean, overhead 7/2
6,50 single on hang clean, overhead unbroken
8 reps on MU and HSPU each time.
Take too much rest between exercices but the load was heavy
C:
18,05
Left side so weak
Today you put the finger on my weaknesses
Mobility and activation- Done
A. Done
120 130 135 140 145 145
B. Done scaled to
6 UB pull ups
HCJ
6 UB pull ups (ooops read the workout wrong)
OHS
REST 90
R1- 75 RD 2-85 RD 3-95
C. Ran out of time only two rounds completed
Did the Strength of Yesterday because I did tons of C&J yesterday.
A. 135 for the three
155/185/205
B. 165/165/175/175
190/205/220
C. 260/295/335/355/365
and I did todays’ workouts
B. RX 3:16/4:03/5:31, The MU 10/10/10, HSPU 8/10/10, The C&J were the hard part for me.
C. 11:32 did it with the 70 pound KB
A. Up to 150 and then hit 155 for a clean and missed the jerk. Cleans were pretty decent tonight but jerks not the best
B. Done as partner 1:1…didn’t keep track of time. First round was 3ish. TTB and Kipping HSPU to blue mat. 85/95/105 on bar. Last set of OHS were questionable…
C. Done. About 12:30ish (didnt do that great of job of tracking time tonight…). Used 35# DB cuz that’s what was left
A. 175/185/195/205/215/220
B. Done but no times
C. Save this for later in the week. I’ll be in a hotel the rest of the week.
Hand zero motivation today and it showed. Everything was clunky and muscles through. Pretty sure I’ve been spending so much time on my hip mobility I’ve neglected some other things. My front squats have felt seriously off in regards to my lower back. Need to do some looking around n find some mobility stuff for it.
Mobility and Activation Done A. Clean & Jerk x 1 rep *Set 1 = 65kg *Set 2 = 70kg *Set 3 = 75kg *Set 4 = 80kg *Sets 5-6 = 80kg B. 3 Sets Times with rest (7´00” // 6´35” // 6´25”) 6 Unbroken CTB Hang Clean & Jerk* 8 Unbroken Strict Handstand Push-Ups Overhead Squats* Rest 90 seconds *Set 1: 12 reps 43kg *Set 2: 9 reps 53kg *Set 3: 6 reps 63kg C. 4 Sets (5´15” // 5´05” // 5´35” // 4´55”) 60 Double-Unders 6 Single-Arm Dumbbell Thrusters (20kg – Right) 100-Foot Suitcase Carry (Right) 6 Single Arm… Read more »
A. 205/225/235/250/270/270#
B. 3:37/3:38/4:57 (6 UB BMU/6 UB deficit HSPU. Missed my first rep at 185 on the OHS, other than that miss unbroken OHS)
C. 8:04 (60 DU and 50# DB, attempted 70 before the wod and couldn’t do 1 rep haha.)
A: 225-245-265-275-295-305#
B: ~2:20/~2:30/2:42. You go I go with Bryan. 8 bmu and 6 hspu to 4″ deficit.
C: Done, left arm thruster was difficult.
M&M done
A. 85/90/95/102.5/110/110Kg
B. 3:05/3:18/2:55
Modified
15 strict C2B (no bar or rings today)
Rx hang C&J
3 No deficit HSPU
Front squats at Rx weight(OHS too much volume for shoulders)
C. 9:17. Used 60 DU, 32Kg KB for suitcase carry, but scaled thrusters to 25Kg DB. Rx weight for thrusters is too much volume for shoulders today.
Overall happy with today. A lot of volume for my shoulders. The HSPU were particularly hard today. All C&J felt good and stable overhead. Just need to get stronger with HSPU.