Dynamic Mobility, Activation and Warm-Up
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
and then …
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):
Front Squat with a double bounce x 3 reps
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 80-85% of 1-RM Front Squat
(Double bounce means you will bounce twice at the bottom of the squat to stand up)
B.
Every 90 seconds, for 6 minutes, complete (4 sets):
Jerk Dip + Jerk @ 55% with a 4 second hold in the receiving position
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Clean from Mid-Patella + Jerk
(Please use blocks for the mid-patella position)
*Sets 1-2 reps @ 70%
*Sets 3-4 reps @ 75%
*Sets 5-6 rep @ 80%
C.
Four rounds for time of:
60 Double Unders
6 Overhead Squats
35-49: 185/125 lbs
50-54:
155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Compare to June 11th
D.
Two sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 90 seconds
Did A: 177 / 188 / then tried 188 and one set of 200. Only two reps at 200…
B: 145 / 150 / 160
C: I have an issue with OHS. And also haven’t been doing anything overhead for ages due to a funny arm / shoulder. So just did 95. Even that was hard. Was happy with DU’s. They had disappeared but have been giving them some attention and got some 15s and 20s in the workout.
D. 15 x 7.5kg then 5kg. Second set on 5kgs. These are hard.
A. 135/145/155– had to stop the double bounce–knee just said no!
B. 85 then 103/113/118
C. Last time I hurt my shoulder on this subbed 10 min emom: 1 min 10 bar facing burpees, max power snatch 1 min rest, then 1 min burpees and wallballs 1 min rest.
A. 225/245/255
B. 135 across, then 170/185/195
C. 11:07 rx, UB OHS 1-3 with a break to belt up after DUs., failed on 4th in 4th round 3+3.
D. No time
A) 220/225/230# struggling with front rack recently
B1) 95/115/135/155#
B2) 175/180/185/190/150/200#
C) 9:11 @ 135 didnt do it last time for some reason
D) Ran out of time, will make up
Have you changed anything with your rack set up?
Its possible I have been bringing my hands in more, I used to be super wide
A. 225/245/255/265/275/285
B1. 135
B2. 185/185/185/195/195/195
C. Completed work not for time /classes underway
D. 30 lb db
DMA – done A – done – at first didn’t think I was going to be able to go up in weight, but then did anyway 3 sets @ 125# (76%) / 2 sets @ 130# (79%) / 1 set @ 135# (82%) (the last rep was by the skin of my teeth) Skipped B today – there was too much going on in class and no room. Joined class for a fun little “Death by strict pull-ups” instead – got through round of 7 w/out any assistance, then did rounds of 8 and 9 with a thin purple band.… Read more »
Awesome job on your pull-ups!!!
Massive improvement on the conditioning piece, great job!!!
Thanks, Nichole! 🙂
A. Done
B. Done
D. Done.
Couldn’t fit it all in. Prioritized strength. Spent some extra time in my jerk, just getting under the bar and not pressing out. Felt better today.
A: almost felt like cheating, lol. Up to 150#
B:done based off of 150#
C: done with 85# today (did 75# in june with a time of 6:11ish) today was 8:22. My 1rm ohs is 95# so 85# was tough…obviously over 2 mins tougher?
Good work bumping that weight up Amber!
A. 225, 235, 245.
B1. 135
B2. 175 – 205 off blocks (mid-thigh)
C. Skipped. Did class workout:
1 round of Kelly
2 rounds of Helen
1 round of Kelly
19:00. Heat index (103) wore me down. Splits were 8:30/10:30.
D. Done. 20# DBs.
That is hot!!
30 rounds ass bike:
20 sec sprint
40 sec rest
188.3 cals (1st half 72-75 rpm, 2nd half 69-71)
Awesome job Cheryl!!!
Thanks Nichole! Al and Alika suffered along with me!
Glad to see your still getting after it even after surgery!
Thanks Keith! Lots and lots of ass bike! ?
A. Up through 295
B. Up through 245
C. 4:52. All UB. JUNE 11th was 6:23
D. Used 25# DB
Wow, massive improvement – well done!
Over 90 degrees here today. I think I just wanted it to be done
Same same – so warm!! We went to Beaver Bay on Sunday – have you been there? Great spot to cool off!!
A. 205/215/225
B. 125, then up to 175, no blocks
C. (135) 8:26, didn’t do last time. Clearly need more work here.
DMA Done
A. %s of 100kg
B. 60-65-70kg
C. @ 55kg – 7:12
D. 8-10kg
DMA) done
A)215,215,
225,225,235235
These were hard, wasn’t very explosive after the bounce
B1)135
B2)175,185,185,195,205,205
This felt just okay! A little slow on my pulls. Did good dropping under the bar and jerking
C) June 11th time was 9:06( 1st day back after week vacation)185# ohs
Today was 7:03. 185# ohs,Everything was unbroken! OHS was much smoother and was able to get back on the bar much quicker than in June. Very very happy with the improvement
D) done. Used 25#dB and they were rough
Wow, that is a massive improvement – well done!
DMA done
A. 110, 118 & 125#
B& C. skipped L shoulder
D. Right arm only at 12#
Practiced some DUs and ran
A : 65/70/75 kg
B : dip/ jerk : 47,5 kg
Mid Clean / jerk : 60/65/70
C : did not put the timer on: felt so tired ? I will be back stronger tomorrow
D : done ( 18 kg )
Rest up!!
????
A- front – 100-105-107 kg
B- jerk x2 x55 kg + clean and jerk from blocks 70-75-80 kg
C- 4 round : 60 Du + 6 ovhs 80 kg time 9.22 overhead from the rack.
D- round 1 Dumbell 2 x10 kg not unbroken
Round 2 Dumbell 2×5 kg unbroken
PM:
– quick warm-up,
– accessory (tris): 6/6/6 kg and
– ROMWOD.
Master 40+
A-front squat – 100-105-107.5 kg
B – jerk 50 kg – and Clean and jerk from blocks 70-75-80 kg
C- 60 DU + 6 overhead 60 kg x 4 round = 9’22”
D- try to do set 20-20-20 UNbroken with dumbell 10 kg but it’s very hard, second round 2 Dumbell x 5 kg set unbroken
A. Went light 185 185 200 200 215
B. Later
C. 8.45 @135 does not look like I did June 11. Jump rope was sucky today
D done
Glad to be back to regular programing kind of travel to con and PA this week so may have some box work lol