Dynamic Mobility, Activation and Warm-Up
KB Ankle Pulse x 10-12 reps per leg
To complete, not for time:
20 Forward Leg Swings per leg
20 Lateral Leg Swings per leg
20 Banded Lateral Walks (20 each direction)
20 Forward/Backward Banded Walks
20 Air Squats
10 Hollow Body/Superman Swings
and finish with …
10 Clean and Presses with an empty barbell
+ 20 Up and Outs with an empty barbell
Coach Jared Enderton has filmed a portion of this warm-up so you may reference his video as well.
Power Clean & Jerk Progressions
If you aren’t familiar with your jerk footwork then take 5 minutes to draw out footwork for your jerk and complete 10 jump and lands
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Jerk Dip + Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean (50+: 82.5% of 1-RM Power Clean)
(Perform a power clean, perform a jerk dip, then perform a jerk)
Conditioning
As many rounds and reps as possible in 6 minutes:
3 Power Cleans
6 Front Squats
9 Burpees over the Barbell
35-49: 185/125 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Please reduce the load if the weight is more than 75% of your 1-RM Power Clean.
Accessory Work
Two-Three sets of:
Good Mornings
x 5-6 reps @ 3011 (slightly heavier load than last week)
Rest 60 seconds
DB External Rotation
x 6-8 reps @ 3011
Rest 60 seconds
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Three Sets of:
Close Grip Bench Press x 5 reps @ 75%
Rest 2 minutes
followed by…
Three Sets of:
Incline Bench Press x 5 reps
Rest 2 minutes
B.
Two Sets of:
Bent Over Barbell Rows x 15 reps
Rest 30 seconds
Tricep Extension x 15 reps
Rest 60 seconds
DMA
A. PC+JD+J= 205/205/215f/215/225/225
B. AMRAP 6- scaled to 155 so I could go against a trainer in a friendly competition. 4 rounds plus 4. Will do it at 185 soon.
Bench press (205) and additional work done
PC+J – 57.5,60,62.5kg
Conditioning – 3+9
Accessories- 25kg, 4kg
Additional
Bench – 35kg, incline 30kg
Row- 25kg, tri ext 5kg
PC&J: 100#/105#/110#
WOD: 3 rounds 2 PC (56 reps) 95#
GM’s: 55#
DB Ext Rotation: 4#
A
Close Grip Bench: 100#
Incline bench: 65# (good lord)
B
Bent over BB Rows: 65#
Tricep extension: 15#
+ gymnastics day 2
PC & J complex up to 52 kg.
Conditioning: #95 – 5 rounds in 6:08. Was using the class timer and should have paid more attention to the clock.
Struggling with the close grip and incline bench–both feel awkward. 37 kg is about all I can manage. Will talk to a coach next time to see what I’m doing wrong–or if I’m just plain weak!
PC+J complex to 195. Did Push Jerks instead of split.
Conditioning 4rds + 5.
Beals:
PC+J: 225
Conditioning 4 + 10.
Warm up-Done, Also added some rowing for additional warm up.
Power Clean and Jerk Progression: Sets 1&2-175lbs, 3&4-190lbs, Set 5-200, Set 6-205. All lifts felt good and its time to max out.
AMRAP=4rds+3pc’s+5 front squats. At 185lbs.
Accessory work-Done
Additional Session: Close Grip Bench @ 205lbs, Incline was done with 75lb dumbbells.
Bent over row-135lbs, tricep extension-55lbs.
A. 105/115/125
B. 4+11
C. Done GM 75#
A.105
B. 55/75 then BB
A. 125/13/135/14p all good no miss
B. Wod used 115/ subbed goblet squats w/35 lb kb (4+1)
Good mornings 70 lb/15 lb for external rotation
Close grip bench 110
Incline bench used DB 30/35/35
75 lb row
A. Up to 150
B. 3 + 2. Front squats. Ug.
C. BB Hip Thrusters and Cubans Press
Additional
Close grip 115
Incline 105
bent over row 85. DB tricep ext 40lb
A: 255
B: 4+4
Power clean, dip, jerk
75/75/80/80/85/85. No video way to hard to do in my little corner while class going on.
AMRAP 3 rds plus 12 reps with 75# Front squats were my sticking point.
Good mornings and DB rotation done
Power Clean and Jerk – 205-205-225-225-235-235F
Conditioning – 4 + 15
Accessory – 105-125-145. 10lbs DB
Dma) done
Power clean and jerk progressions:
Set 1&2-205
Set 3&4-215
Set 5&6-235
Conditioning
4+6 @185
Good Mornings @ 155
Db rotations 20#
Additional:
A1) 225
A2)215
B) 135
And 50# db
Off to a wedding today—Assault bike from yesterday early morning. 111 cals, last 3 rounds last 20 seconds rpm slowed down for sure
Have fun!
Power Clean and Jerks-
110/110/115/120/125/125 (hit percentages off 145lbs. It’s been about a year since I have power cleaned 145, so I’m not mad.
Conditioning.
3 rounds + 6 reps scaled weight to 85lbs so I could move a bit faster. Feeling beat up after spending another weekend working on my dad’s house.
And they looked STRONG!
DMA – done
PC and Jerk Progressions – Jump and Lands (done)
Power Clean + Jerk dip + Jerk – 115 – 125 – 130
Conditioning – 4 Rounds + 3
Accessory Work – GM’s – done, ER – done
Additional Session – CGBP – 120, IBP – 35 lb. Dumbbells
Bent Over Rows – done (75), Tricep Extension – done
A. 205,220,235
B. 5 full rounds 185lbs first round :50 last round 1:00 dropped to 1:10 a round in middle
C GM 115,135,145
Extra
Incl bench and close grip 215
Bent over rows 95,115, 135
Tri Ext 20lb dB behind neck
So strong and you smoked that workout. Great job on hitting 5 rounds!
Good day and also a frustrating one. 🙂 DMA done! A. 110/120/130. Felt good. No video – accidentally left my phone at home. 🙂 Coaches’ Training: A. For time: 500m row 40 air squats 30 American kb swings 35 20 sit ups 10 push ups Time: 5:17. Row was right at 2 mins. Just kept moving. B. Fran Time: 6:55. This is technically a pr, but I’m really unhappy with this, mostly bc I made mistakes – lots of them. First, I got really nervous about 2 mins before we started. HR went through the roof, my body shot through… Read more »
Woohoo nice job!
Thanks, Erin!
DMA done. A) Clean Pull + Power Clean. Skipped Jerk portion to give shoulders a rest. Not so heavy – 75 / 80 / 85. B) WOD – 3+6 Cleans – some of these were rough. Front Squats were OK but slow. Burpee over the Barbell (lateral) were slow today C) I did the accessory work before the WOD. 3 sets of BB Good Mornings (55#); DB External Rotations with 10# DB. Additional: A) Skipped bench to rest shoulders. B) Bent over BB Row w/supinated grip, 65# Tricep Extension on a bench using 25# DB. Will take rest day tomorrow,… Read more »
DMA done
Power cleans jerk 50, 52.5, 55kg
Conditioning rxd 2 rounds plus6 front squats ( felt heavy but wanted to rx)
Accessory work done