Mobility, Activation and Warm-Up
Over the Shoulder Barbell Stretch x 30 seconds per side
T-Spine Hold on Foam Roller x 60 seconds
followed by …
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Strict Pull-Ups x 5-7 reps
Push-Ups x 5-7 reps @ 2121
and finish with …
Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottoms Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6 reps per side
Rest as needed
Gymnastic Skills & Drills
Complete as many reps as possible in 3 minutes of:
Strict Muscle-Ups
Rest 3 minutes, and then…
Complete as many reps as possible in 3 minutes of:
Strict Muscle-Ups
If you do not have Strict Ring Muscle-Ups then please complete the following:
Complete as many reps as possible in 3 minutes of:
Strict Ring Pull-Ups
Rest 3 minutes, and then…
Complete as many reps as possible in 3 minutes of:
Strict Ring Pull-Ups
Clean & Jerk Progressions
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 86%
*Set 4 – 1 rep @ 92%
*Set 5 – 1 rep @ 97%
*Sets 6-7 – 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
“Shred”
35-54:
For time:
50 Calories of Assault Bike
50 Power Snatches (75/55 lbs)
55+:
For time:
40 Calories of Assault Bike
40 Power Snatches (55/35 lbs)
Go hard on this one! Don’t be afraid of the pain, embrace it!
Posterior Chain Accessory Work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
All Age Division
For time:
100 Calorie Assault Bike
Please compare results to November 19, 2019
Tuesday’s session
MAW done
sRMU: managed 2 in the first 3 min and another 2 in the last 3 min. I have only done 1 before in my whole life. Small victory at least!
C&J: later today!
Conditioning: 9:33. AB 4:55, not much energy in my legs today. PS as 17/10/10/13
Accessory:
Posted DL for 10 reps with 12 kg KB x 2
Glute Bridges with 65 kg for 8 reps
Yay Marie!! That is a major victory – congratulations!!!
Age 38 man
Ring m. U. Strict And c jerk not good day
Shred 7.06
Crushed Shred!! Can you film your C&J next time so I can take a look at them?
mob: done Strict RMU: did 3 unbroken failed every other attempt did some Chest to ring pull up used 6 kg 4sets 8kg 1 set -tough! snatch progression 73lbs, 78,82,88 failed x4 times, 85 singles, couldn’t go heavier * have missed many training sessions.. not eating or sleeping ether father suffered Congested heart failure currently in nursing home and IM spending all my time there .. no excuses just adding its my own fault ! LOVE this programing <3 interval Conditioning: Rd1: 2 plus 5 thrusters Rd2: 2 plus 3 box jumps Rd 3 2 plus 5 thrusters posterior chain:… Read more »
I am sorry to hear about your father. I know how emotionally difficult it can be taking care of a parent – my thoughts are with both you and him.
MAWU
SRMU = 1 OUT OF 5……NOT MY DAY FOR THOSE
C&J = 185/195/210/225/240/240/250 CLN…NO ATTEMPT FOR PR (CURRENT 245)
SHRED = 7:40
I see you Richard!! 🙂 Great job with that 250 clean! 🙂
Back from holiday break with about 10 days traveling to see family and then go skiing–really feeling it today, definitely on the struggle bus. Hoping it’s more from sleep deprivation, flying all day yesterday, and the time change. A. Strict MUs: 6/5 (failed 2 on second round) B. C+J: 125/135/145/155/165 fail/165/170/175 fail. Stopped here. 1-RM is 175 C. Opted to do yesterday’s conditioning instead Running totals: 1+18/2+40/4+12 – broke thrusters into 6/4, 95# felt really heavy. – T2b were a mess, broke into 5s and singles pretty quickly Hoping to get back to speed soon, but really enjoyed my break… Read more »
Oh but you still worked up to 97% after vaca – great job!! So happy you had a really nice vacation and some down time!!
Finally back home in our garage gym again and a day behind 🙂 MAW done Snatches: I decided to do this session later this week as I felt a bit tired after the long flights the last 24 hours. Conditioning: total 4 rounds + 2 reps. Took it slow and controlled, felt good just to move a bit tonight. Accessory: Lat pull-downs done, but I had to do strict ring dips (scaled to 10 per set otherwise my pecs will be totally destroyed tomorrow…) as we only have a spot for stationary dips outdoor and it’s too cold and dark.… Read more »
Awesome job!! I hope jet lag isn’t too bad!! It is nice to be back home and back in your normal routine 🙂
MAW) done
Gymasty) strict MUs 10, 9
C&J) up to 107kg, missed jerks @ 110kg (hit it last week, lifetime PR 116kg)
Condo) 8:29
Wimped out on snatches and rested a lot between sets (13/13/12/12). No time for accessory work.
A
Strict pull ups 25\27
B. 75\80\90\95\100\105\105 kg
C. 7:25
100 cal AB 7:31
I hate the AB!!!!!!! 🙂
A. 19/22 strict ring pull ups
B. 175/185/205m 185/185/185 I knew this wasn’t happening today no big deal
C. Shred 7:44
AB 3:04 I was very happy!
D. Had to stop after 1 Rd single posted messes with my back
Did 3 sets of others