Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series x 10 repetitions for each drill
and then …
If you have a pec stick or thigh master then start the video at 1:32
and perform the following:
Three sets of:
Pec hold x 15 second hold close to the body + 15 seconds hold away from the body
Rest 30 seconds
If you don’t have a pec stick, then start the video at 3:44 and perform the following:
Three sets of:
Med Ball Pec Hold (thru forearms) for max contraction x 100′ walk
Rest 30 seconds
A.
Three sets of:
Push-Press x 8 reps
Rest 3 minutes
Work up to a heavy 8 reps.
B.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
Dead-Stop Front Squats will help not only build strength for the Front Squat but this will also help many of you who struggle standing up with your full cleans.
Check out Maddy Myers completing her Dead Stop Front Squat back in 2017 standing up with a strong 295 lbs
C.
35-49:
Complete as many rounds and reps as possible in 9 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Ring-Dips
50-54:
Complete as many rounds and reps as possible in 9 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Push-Ups
5 Ring-Dips
55+:
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (35/20 lbs)
15 Push-Ups
If you don’t have double-unders then please perform 80 single-unders (60 single-unders for 55+
). If you have double-unders but are not consistent then reduce the reps by half.
D.
Two-Three sets of:
Hollow Body Hold x 30 seconds
Rest 30 seconds
Straigt Arm Plank Hold x 60 seconds
Rest 30 seconds
A. 35-45-55kg
B. Up to 90kg
C. 4rounds plus 46reps
D. Done
A. Build to 90 kg
B. 140 kg
C. 4+43
D. Done
Feeling pretty beat from business travel.
Went to 105 on push press
165 on front squat. Way harder than I expected!
3 rounds on WOD.
A: build to 135#
B: 190#
C: 4+48
D: done
A. 185-195-205. Should have started heavier and ended on 215
B. 275, Failed 295
C. No
D. Done
A. 85
B. 205
C. 4+ 12 Used 35#
D. Done
Started with some snatch practice for an upcoming comp— 5 min EMOM at 95#, then 5 min EMOM at 100#, which is just under my best at 105 or 107. Slowly getting better!
A. 65/75/85 for push press
B. No squats today due to snatches
C. 3 + 66. Switch dB snatch on the ground—elbow has been sore when bringing dB down so just slowed it down. Ring dips strict, kipping too uncoordinated, small sets
A. Got to 45 kg.
B. These were harder than I thought. 60 kg.
C. This was more fun than yesterday. 3 and 20 #40.
AM: gymnastics lesson! shspu work. 🙂 Some pulling, but mostly shspu.
PM:
DMA done!
A. built to 105.
B. Ooof! Tapped out at 145. These are hard! I hope we do these progressively over the coming weeks. It feels like lifting with no tension, and then getting tension as you go up, of that makes sense.
C. I was feeling myself so did the version for 35-49 and used a 40# db. Score 2+61. I underestimated the effect of the additional 5# on those snatches! ?
D. done. 🙂
A. Push press 85/95/105
B. Worked up to 155# . I have always loved doing these!!! Could only get parallel and up . Slowly but surely!
C. Got to use the ski erg again! I used this instead of doing dubs that are hard on my knee
Got 2+ 35 , did 10 cal ski
D. Done
DMA & warm-up done
A – 75/85/85#
B – 125# / tried 130# twice, but wasn’t moving. I guess there’s lots of room for improvement here! ?
C – 50-54 version – 2+70 Rx (5 Ring Dips shy of finishing 3 rounds). The DB snatches got really hard, but on the positive side, I got all three sets of DUs UB – yay!
D – 3 sets done
A. 55, 65, 75
B. Dead stop FS 65, 75, 85, 95, 100
C. 2 rounds 41 reps ( DU plus 1snatch in 3rd round). 30# DB first time ever ??
D. Done
Workout A: #165
Workout B: #265. Loved the dead squat never done before
Workout C: 198 reps RX
Workout D: done
Glad you liked that Glenn! You guys will be doing them for a total of 4 weeks!
Mobility completed
A)95#/115/135
B)Built to 210#
C)3+45
D)Completed
Solid FS Dean!
Thank you Nichole!
A) 75/85/95
B) 145lbs. Failed at 155lbs then backed down to 150lbs and also failed. Probably could have made 150lbs if I had done that first.
C) 2 rounds + 60 reps ( finished DB Snatches) scaled snatches to 25lbs after first round.
Oh, and I hate double Unders. ?
Good job Dawn!! Cute profile pic!
DMA done. A) Push Press – 65 / 75 / 85 x 8 reps. First set continuous, 2nd and 3rd sets I reset after each rep but did not stop for rest. Felt like I could have gone a little heavier. B) Dead stop Front Squat, I did these from a regular rack with the hooks so I had to squat to rack the bar again since it was too heavy for me to clean from the floor. Realized afterwards that we have some free standing racks with the extensions on them, next time. Max Weight 125#. I added 10#… Read more »
DMA – done
A. 75 – 95 – 105
B. up to 175 lb.
C. 4 Rounds -1
DU’s – only 1 miss in 4 rounds, Snatches UB, Push-ups 15, 15, 8 +7, 8 +6
D. Two rounds
Great job Barry!
DMA) done
A) 155,175,185
B)265
C) 4+18
Rope came apart at 8:18, couldn’t get to another rope fast enough
D) done
4+ rounds even with the rope breaking! Awesome job!
A. 95,105,115
B. Stopped at 160. It was crazy slow. (Got 165 2yrs ago)
C. 4rds + 42 reps
UB DUs and snatches. 6/4 dips except for last set at 6/3/1
feeling foot after that….hopefully it doesn’t flare up too much.
D. Done.
Ohhhhh ice and then epsom salt tonight!
A. 165,185,205 (don’t think I could go any higher)
B. 265 failed at 270
C. 4+ 60
1:25 first round tripped a few times on DU no no deal but room for improvement there, dips and dB snatch felt good
D. Done
Awesome job on your push-press and DS FS!