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 9 minutes (3 sets):
Front Squat x 5 reps @ 65-70%
B.
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean x 1-2 reps @ 45-55%
and then …
Every 2 minutes, for 14 minutes, complete (6 sets):
High Hang Clean + Mid-Thigh Clean + Jerk
*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
C.
35-49:
Three rounds for time of:
10 Bar Facing Burpees
10 Thrusters (135/95 lbs)
10 Chest-to-Bar Pull-Ups
50-54:
Three rounds for time of:
8 Bar Facing Burpees
8 Thrusters (115/75 lbs)
8 Chest-to-Bar Pull-Ups
55-59:
Three rounds for time of:
8 Bar Facing Burpees
7 Thrusters (95/65 lbs)
6 Chest-to-Bar Pull-Ups
60+:
Three rounds for time of:
8 Bar Facing Burpees
8 Thrusters (75/55 lbs)
8 Pull-Ups
Note:
Adjust the weight for the thrusters if it is too heavy. You should be able to do the first set unbroken so adjust if needed. Stay low as you jump over the bar and work on effeciency with your pull-ups!
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
A) 195# pitching fwd out of the bottom for some reason
B1) 115/120/125/130# x2
B2) 165/175/185#
C) 9:45 @ 115# / 10s
D) done w/ 20# DBs
First workout for the Master’s programming. Probably not smart to hit the METCON after the 4th of July.
A. 225#, 255#, 265#
B. 185#, 195#, 215#
C. 9:15…everything felt heavy!!
D. Completed with 15#
A. 215#. No belt. Trying to reduce reliance on it below 75% on squatting.
B1. 125, 135
B2. 165, 165, 175, 175, 185, 195. Felt solid.
C. 6:28. 3 sets of 10/10/10 at 115#. Thrusters just torched me. Set 1 UB then 5/5 on last two. C2B unbroken and solid thankfully.
D. Done with 20# and 25#.
A. 3*5 @60kg with belt
B. 35/40/45kg
C. 38kg, kipping pull ups. 11’50. First round thrusters ub, and 6/4 for 2nd and 3rd round. 25s burpees. Pull ups 5+5.
D. Will be done later in the day.
A. 155#
B. 135, 145, 155#
C. 5:39
Forgot to post earlier.
A and B done at %. I really like the tall cleans.
C. I think it was 8:29 or :39.
Thrusters 10, then 5/5, 5/5
C2B 10,10 then 5/3/2
D. First round with 15’s then had to mix in 10’s and 15’s for second round. Ouch.
Today I had: A. Warm up pace, 5 sets: 250m row 10 inch worms with push up :45 pull up hang 10/side powell raises 10 good morning (increase each set) B. 5 sets: rest 3 min B1. Back squat 3 reps (no gear) @43X1 tempo rest :30 B2. Strict pull ups max reps into kipping pull ups max reps. C. 21-15-9 HPC 95 Bike cals rest 3 min 15-12-9 Ski cals row cals Amazing day!! A. done. 10# db for Powell raises. Good mornings I did with empty bar/ 65/85/95/105. This was pretty awesome, actually. A great way to get… Read more »
A. 185,190,195
B. 115,125,135
C. 3:58 @ 95 (55-59) first 2 rounds UB, 4/3, 4/2
A. 195/205/210
B. Up to 170
C. (115#, 10/10/10) 6:16
A. 190
B1. 2×2 at 135/2×2 at 140
B2. 165/175/187
C. 9:15 (135#). Have to keep working on thrusters and c2b. Getting better, but a long way to go.
D. Done at 15#
work : Friday June 29th GRANITE GAMES EVENT #5 18 min time cap 2rds: 6 Ring Muscle ups 12 Deadlifts -155 lbs 18 Box jump overs- 20 in 2rds: 4 RMU 8 D/L -205 lbs 12 box jump overs 2rds: 2 RMU 4 D/L- 235 lbs 8 Box Jump overs Capped out : score 121 ( only got up to the first set of 2-RMU- only got one spend the remaining 4 mins failing 🙁 frustrated I tore really bad from the previous workout – BMU it got really painful to pull ) Saturday 6/30 Dyn/MOb. Done . A). 25… Read more »
DMA: Completed from 6/29/18
Granite Games Qualifier Event #5: 14:37
DMA Done
A. 70kg
B. 50kg / 60-70kg
C. @ 50kg – 5:34
D. 7-9kg Tough!
A) 125lbs across sets (70%)
B1) 65/65/65/75
B2) 100/100/110/110/120/120
C) Did burpees and DB Thrusters yesterday so did my gym’s workout.
12 minute AMRAP
6 Strict HSPU
9 Deadlifts 155lbs
30 Dubs
Only got 5 Rounds. I hate double Unders so this was a good one for me to do.
C&J – 237
5:25
(50-54)
A. front squats: 123#
B. tall cleans: 75#
high hang + mid thigh + jerk:
set 1-2 86#
set 3-4 92#
set 5-6 100#
C. 7:44 *did the first 2 sets unbroken and the last set of Thrusters & c2b was 6 & 2
D. done: 15# *only 1 set though because I mis-read it! :/
DMA – done
A. 140 – 140 – 150
B1. 75 – 75 – 95 – 95
B2. 110 – 110 – 120 – 120 – 130 – 130
C. 5:15 UB
D. Done (15lb. for SC and TP, 20lb. for FP)
Warm up and mobility – Done.
A. 3 x 5 at 198 lb
B1. 2 reps, all at 110 lb
B2. 2 sets at 143, 154, 165
C. 12′:00″ Thrusters 134 lb
I was sore from yesterday 10 Km Run (Time 55′:39″)
Have a great week.
After a long hiatus I’m slowly making my way back. One day at a time. Hit and humid. Nothing like feeling you’re breathing out of a wet towel. Doesn’t help cardio capacity is gone. Time to put in work.
A: 3 sets @ 195lbs
B1: 4×2 @ 135
B2: 170×2; 185×2; 200×2
Mobility completed. Enjoyed the activation today.
A)150#/155/160
B1)80#(4)x2
B2)115#(2)/125(2)/135(2)
C)5:22 @115#
D)Later