Dynamic Mobility, Activation and Warm-Up
Front Rack Mobility Drill
and then …
Overhead Movement Prep (Minutes 0:00-3:38)
Double Arm Shoulder CAR x 2-3 controlled reps
Passive Banded Lat Stretch x 60 seconds
and then …
Squat Rocks x 60 seconds
Band Pull-Aparts x 60 seconds
Overhead Progressions
Three sets of:
Push-Press x 6 reps
Rest 3 minutes
Work up to a heavy 6 reps (must be heavier than last week)
Front Squat Progressions
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
Conditioning
As many rounds and and reps as possible in 10 minutes:
10 Pull-Ups
10 Deadlifts
10 Box Jumps (24/20″)
120′ Shuttle Run
35-49: 225/155 lbs
50+: 185/135 lbs; Step-Ups Okay
For the shuttle run, place two cones 30′ apart. Start at one cone and run the 30′, touch the cone, then run back to the start cone. Repeat twice for 120′.
Core Accessory Work
Two-Three sets of:
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds
L-Sit Taps x 40 seconds
Rest 60 seconds
Additional Row Session
(Please add this session in if you have the time and/or your body can handle a little more volume)
Five sets of:
300 Meter Row
Rest 2 minutes
DMA/ PISTOL PRACTICE
A. PP X 6 = 135/ 155/ 185
B. DEAD STOP FS = HIT 285 TO ESTABLISH 1RM SINCE I MISSED LAST WEEK
C. CONDITIONING DID 3 RDS
5 SETS 300M ROW = 1:02.9, 1:01.0, :59.6, 1:00.9, 1:01.5
Push press up to 47 kg.
Dead stop FS up to 54. Every 30 seconds was tiring.
AMRAP: 4 rounds and 20 reps. In retrospect, I think I should have taken the rest day yesterday…
Accessory done.
Extra row: Done.
Me: Done. G’ night, all.
Push press up to 110#
Deadstop fs…my 90% would be 165#, i did 6 sets at 155# abd 6 at 160#. Could not keep within the :30 though!
Warm up done
Push press all sets 75. Immediately everything felt heavy today so went by feel and this was where it was a challenge.
Dead stop FS, 90#
AMRAP, 3 rounds 23 reps
Accessory done.
A. Push Press 105,120,125
B. Dead Stop 145
C. No shuttle sprints. Did burpee box jumps instead
10 pull-ups (all UB)
10 deadlifts 155 (all UB)
10 burpee box jump
I think it was 4 plus 22….
D. Done
Afternoon-
5rds
250m Row
2 RMU (as singles)
A) 75/90/100 on Push Presses
B) 140lbs for Dead stop Front Squats
C) modification on workout
Neck and trap were very sore so pulling didn’t seem like a good idea.
AMRAP 10 minutes
10 T2B
10 GHD hip extensions
10 Box Jumps
Shuttle sprint
4+20
A. Push press 100/105/110 (5#increase from last week)
B. Dead stop FS at 140# knee not as mobile as last week
C. No room in class for wod , did the options row
1:03 for all 5 ?
D. Abs done
Nice squats! ?
Thanks friend!!!
🙂
Overhead Progressions – 195 -205- 215 for 5 and 3/4
Front Squat – 12 sets at 250
Conditioning – No
Core Work – Done
Rowing – Did 10×300 – Pace 1:52 – 1:42
DMA done! Then gymnastics lesson. Muscle up mania, kipping and strict work. It’s GOING to come. I’m willing it to be so. ? No video today. Pressed for time, large class, etc. Push press: 95/105/115. 115 was not all tng, maybe half. DS Front Squat: 135. These got spicy rounds 9-12! Strict HSPU practice: 10 emom to 4″ riser. Failed 2, made the rest. Conditioning: 5 rounds with :02 to spare! 155# and box jumps. I wanted 5 rounds so happy with this. I started off at about 1:45 for the first round, so not a terrible drop off. After… Read more »
PushPress @185
FS 255-275
5 rds + 30
Dma) done
Push press: 164,185,190
Dead stop: 225- wasn’t my 90% but this what I felt comfortable with today
Conditioning:
5+ 17 everything was unbroken
Core work done
DMA – done
A. OH Progressions – 95 – 105 -110
B. Front Squat Progressions – 175 lb.
C. Conditioning – 5 Rounds – 60′ of shuttle run (5+5 on Pull-ups, 5+5 on Deadlifts till last set. Went UB on 5th)
D. Core Accessory Work – 3 Sets (10 roll-outs/set;30 L-sit Taps/set)
E. Additional Rowing Session – 1:09 – 1:10 – 1:08 – 1:07 – 1:05
A) 115/135/145
B) 195#
C) 5 rounds. Actually 4+1 step from finishing run. Finished 5th round at 10:01.
Great job Bret!! 5 Rounds is STOUT!
A. PP last week 75/90/100
Today 80/95/105
B. Dead stop front squat metcon ? 170
C. 4+16
Heat index 115….crazy….
Stay safe! I saw a notice about the weather – make sure you are hydrating a ton!
Nice squats!
Thank you ☺️
Mobility completed
A)115#/135/155 Bit off more than I could handle. Only got 5 and failed on the 6th.
B)190#(12) That was a sooo much harder than it looked on paper
C)5 rounds. PU UB. DL fast singles
D)Later
Good job Dean!!! Today was one of the harder progressions for the dead stop FS!
That’s good to know. I enjoy them and especially anything that is going to potentially help my FS and cleans.
60/5’9”/165
Warm up and mobility – done.
A. 85, 95, 105
B. 12 x 1 at 175
C. 4 rounds plus 4 pull-ups
Pull-ups unbroken first round; then 7-3
Deadlifts unbroken first two rounds; then 6-4
D. Skipped. Ran out of time.
Awesome work Marc!
Thank you Nichole!
DMA done
A. PP to 105
B. DS FS at 185 (can’t do math today)
C. Wod 5+4
PUs UBx2 then 7/3; DL UB then 5s. Run definitely got slower
So strong Vivian!!!
Warmup complete
Push press last week I only got 5 of 85 this week I got 6 tried 90lbs only got 2
Front squat dead stop 65 1 rep 70 1 rep 80 10 reps. That was all I could do
Shuttle run green band strict 10 box step overs 125 lb deadlifts 3 rounds plus five pull-ups
Core work
Rowed 3 rounds my legs are like noodles
1:22, 1:21, 1:25
Yay – awesome to see your improvement in your push-press!
A. 135/155×5 missed a rep/175
B. 202 for 12 sets that got hairy
C. 5 rds on the beep
All pu’s and deadlifts UB first Rd video
D. Done good day
Great job on that conditioning!!
1.Gymnastic programm
2. Overhead Progressions 80kgx6: 90kgx6 : 100kgx 5 -6th fail(((
3 Front Squat Progressions – (count from 140kg) 125kg x 12
4. Conditioning 5 rounds + 7pu
5. Core Accessory Work – Skip