Dynamic Mobility & Activation
Two sets of:
T-Spine Hold on Foam Roller x 5-6 pulses
Prone PVC Pipe Pass Thrus x 8-10 reps (add very light weight to the PVC Pipe if this feels good)
and then . . .
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press + Overhead Squat with Pause x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%
C.
Six rounds, for time, of:
10 Dumbbell Snatches
10 Burpee Box Jump Overs
35-54:
50/35 lbs; 24/20″
55+: 35/20 lbs; 24/20″ step-ups okay
Optional Session (Best performed with 3-4 hours between sessions)
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills
Followed by…
Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Main Set
Three sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set
Late post!
A. Snatch press from receiving positions: PVC pipe only
Snatch press plus OHS 35lb bar
Snatch balance 55,65,65
B. Strict Press
60,75,85,90,105,115,120,125(5lb PR)
C. Done, unfortunately the clock stopped. Felt really strong and moved well. Did mid air transition UB on DBs and burpee box step overs steady with no pauses or rest.
A1. 65/70/70
A2. 105/120/130 a bit too heavy on last set. Will keep weight lower next time around and focus on quality of movement.
A3. 135/155/185
B. 95×5/105×4/125×3/135×2/155×1/165 fail. Shut it down. Hit 165 for a double last week. Felt a little tweak in my neck after the first set of sotts presses. Didn’t want to push it.
C. 7:05 all unbroken. Held a moderate and steady pace from start until round 6. I went into black out mode. No rest between transitions.
Assumed it was alternating dB snatches but now I’m doubting myself? Was it one DB or two?
A1 – Empty bar. Feels wonky to do this from the squat so I don’t want to load the bar until I can do it right with good form.
A2 – 75/85/95
A3 – 135/145/155
B – 85, 100, 115, 125, 140, 150, 160, 165(F). Not my best but ok given I haven’t fully followed this cycle.
B (xtra from Comp 7/24) Front Squats: 4×3 @70% (215), 4×2 @80% (240), 2×1 @90% (265)
C – 10:20 Rx. I really need to get better at this stuff. Not sure why this burns me out so damn fast.
A1 35/45/50
A2 65/75/85 last set was a challenge to press
A3 96/115/125
B. 55/65/75/85/90/95/100/Failed 105/102
C. 7:44
All for today. Coached 4 classes, 1:1 session and then finished end of month! And now I’m on VACATION!!! Madison here I come tomorrow. ??
Yay!! Let me know when you get here! We are in an RV, lot 55!
Had to do the wod in reverse order.
A. Adjusted a lot. Practiced press in receiving position with 11# bar–position not great. Then did 1 snatch plus 1 Ohs 65/85/85/95#, then snatch high pulls 85/95/95/100#
B. Up to 92.5#, I think best by 2#, it has been a few years!
C. 10:23, burpee box jump then step down same side. Knee ok so far from that! Still had to switch DB on floor every time
Great to hear about the knee!!
A) just used an empty bar and worked on movement thru the all the OHS and snatch positions.
B) 170 (PR)
C) Did Cindy with the gym today instead
19 rounds 13 reps
Optional
— I ended up having to teach class tonight when I showed up so skipped optional
Congrats on the PR Kevin – that is AWESOME!
DMA
A1.75/85/90
A2.75/85/95
A3.135/145/145
B. 75/90/110/115/135/145/155/160 5#pr
C. 11:16
Congrats on the PR Jason!!!
A1. 45/65/95
A2. 105/115/125
A3. 135/145/165
B. Up to 165, failed 170
C. 9:20
105
125
155
155.
B. 155 PR
C.7:34 Rx Unbroken
Nice work Brian, congrats on the PR!
4 rounds of:
5 wall climbs, rest 1 min, 10 sec chin over bar hold + 5 beat swings + 5 TTB + 10 sec chin over bar hold, rest 1 min
10 Frankenstein squats @3.2.X.1 35/55/65/75lbs
2nd session
A.1 I think the bar I used was 7kg + 5lbs ha ha this is incredibly hard for me
A.2 45/50/55/60lbs
A.3 45/48/50kg
B. Maxed out at 43kg 🙁 all time PR is 46kg, not even close
C. 9:35
That is 95% of your PR, that is great Julie!
A. 45, 65, 75
85, 95, 115
135, 155, 175
B. Worked to 225 strict press
15 months ago 235 3 rep max…
I’ll be back soon!
9:25 burpees and box = hurt
Felt good but legs a little taxed due to volume after break.
DMA done
A1: 35# x 2 sets, 45# x 1 set
A2: 75,85,90 A3:75,80,90
B: 75,85,100,110, 125,125,125,125
did work with class
Great day!!
Mobility Done
A1- 75/95/105
A2- 105/ 110/115
A3- 115/ 125 / 130
B- reached 135 thats a new PR coming from 125. Still felt could have gone 145 but hold myself to the %.
C- 13:25 was my time.
Running later
Great work Luis!!
500m row x 4 with 1:1 rest 2k pace
Strict Press upto 172 Noticed a imbalance on left side especially last lift.
C. 8:37 did games standard 30inch :everything UB
Power Snatch approximately every :45 at 160# for 10min, then 170 x 2 180×1 185×1 190×1 had more, ran out of time.
How did the strict MU feel Pete??
Easy.. all the strict c2b pull ups are helping big time.
Morning session: Saturday’s strongman stuff (that was fun), then strict press (B). Worked up to 175# (matched my PR) and failed 180#. Crazy how much heavier 5#’s felt.
Lunch session: Mobility done
A1. 45/50/55 – felt a little better. Looks pathetic lifting a bar with 2.5’s on it.
A2. 115
A3. 145/155/165
C. 10:29.
Will run later.
Great Joe – nice job matching your PR!
Mobility completed
A1)35#/45/55
A2)75#/85/95
A3)105#/115/125
B)80#95/110/120/140/150/160(f)/155 Previous 1RM was 160.
C)9:50 Took my time on the DB Snatches as the DB workouts in the Open blew my back up. Back felt good after the conditioning.
Glad to be back to training. Took a quick trip to NY at the end of last week to celebrate my son’s 11th birthday.
How fun!! Did your son love NY?
He loved NY. He had been there one time before but he was 5. His highlight was going to the Yankees game and riding the subway. Since we live in a pretty rural area he thought it was great to not have to get in your car to go somewhere.
So awesome, sounds like a wonderful trip!
A. 1. 80 #, A2 105 #, A3 158 #
B. 147 # was 102 %
C. 10:22
Lots of presses subbed snatch presses for snatch stuff 14 Rd or snatch press 28 min gradually increasing, 1st 9 Rd did 2 weight strict pullup.
Did strict press last set 145
9.29
6 Rd
Burpee step up all right leg
DB snatches from 20 in box used 30lb dumbells
A1: 45; 65; 75
A2: 85; 95; 105
A3: 165; 185; 205
B: 90; 105; 122; 132; 155; 165; 170; 177 (2lb PR)
C: 9:42- Went out way too fast! 1st rd was 1:10. Hot and dizzy on that one.
Crushing the PRs buddy
Solid work on B Corey!!
Mobility – done
A1. 45 – 50 -55
A2. 50 – 55 – 65
A3. 95 – 105 – 115
B. 56 – 67 – 78 – 84 – 95 – 101 – 106 – 114PR(2lb.) – 116F
C. 8:59 – worked on transferring the Db on the way down today. Got more fluid over the rounds.
Congrats on your PR Barry – pr’ing on a press is major!!
Thanks Nicole