OFF-SEASON
Dynamic Mobility and Activation
Two sets of:
PVC Pipe T-Spine Stretch x 30 seconds
Barbell Shoulder Opener x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side
and then . . .
Two sets of:
Leg Cross Over Taps x 10 reps per side
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side
and then . . .
One set of:
Bamboo Overhead Walk
x 100 meters
A.
Every 2 minutes, for 20 minutes, complete:
Jerk x 1 rep
Build over the course of the 10 sets
B.
Every minute on the minute for 8 minutes:
Sumo Deadlift x 1 rep @ 80%
*Emphasis here is on speed
C.
Every 4 minutes, for 20 minutes, complete:
Run 300 Meters
Strict Handstand Push-Ups x 10 reps
Chest-to-Bar Pull-Ups x 10 reps
50-54: Strict Handstand Push-Ups x 6-8 reps with a 2″ riser
55+: Strict Handstand Push-Ups x 6-8 reps with a 4″ riser; Chest-to-Bar Pull-Ups x 5 reps
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed
GAMES PREP
SESSION ONE
A.
Take 5 minutes to draw out your jerk footwork
and then . . .
Every 60 seconds, for 5 minutes, complete:
Drop to Split x 3 reps
and then . . .
Every two minutes, for 16 minutes (8 sets), complete:
Behind the Neck Jerk x 1
*Use blocks
You should be able to focus more on your footwork since you don’t need to think about getting your head out of the way. I suggest drawing chalk marks for your landing position so you can reinforce proper footwork.
B.
Three rounds for time of:
8 Medicine Ball Cleans
100 foot Medicine ball carry
7 Strict Handstand Push-Ups
100 foot Medicine ball carry
40-49: 150/80 lbs; sHSPU to 4/2″ deficit
50-54: 150/80 lbs; sHSPU to 2″ deficit for males
55+: 115/45 lbs; sHSPU to 2″ riser
C.
Four sets of:
Incline Chest Supported Dumbbell Rows x 8-10 reps
Rest as needed
JM Press with Bamboo Bar x 12 reps
Rest as needed
Reverse Snow Angels x 20 reps
Rest as needed
SESSION TWO
A.
Every 5 minutes, for 20 minutes, complete:
400 Meter Run
Record times for each 400 Meter run.
B.
Two sets of:
10 Tuck to V-Up Complexes
followed by…
Three sets of:
Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)
Rest 60 seconds
followed by…
Two sets of:
Low Bar Knees to Chest x 25 reps
A) 105,115,120 -Fx5, i dropped the lbs and still failed so I ended that ;(
B) had to skip due to time restraints 🙁
C) 5rds
D) glute raises x8 rps
Landmine Rows w/BB did it w/70 lbs
A. worked up to 180 lbs, but then moved back down to 165 lbs (back wasn’t feeling perfect today)
B. skipped because back wasn’t feeling great
C. Run/HSPUs/C2Bs: 2:30 (UB), 3:19, 3:50, 9 HSPUs, 5 HSPUs (strict HSPUs are a weakness)
Off season. (Done Thursday). Did some stuff from both Tu & Wed programs. M&A – EMOM:10 1) 10 strict pullups 2) H.S. holds (40sec). Bamboo walk with 35# KBs. A – E2:20 (10sets) Jerk x1; up to 205. These were a mess. Shoulders never did open up and struggled to get under bar because it was way too far forward. Cut my losses for today. B – Sumo DL 80% E1:8 Done at 330#. C – E4:20 (5 sets) run 300, 10 strict HSPU, 10 C2B. 2:03, 1:53, 1:52, 1:57, 1:55 (all HSPU unbroken) D – 3x GHR x8, Landmine… Read more »
Off Season
Mobility: finally tried the OH walk with a PVC, bouncy, its harder than it looks!
A. 105/125/135/145/155/165/170/180/185 PR
B. 215 – taking it easy still after the qualifier
C. Scaled to 5 HSPU, wasn’t sure I’d make 50 strict
D. Ran out of time, it always takes me 2 hours (what am I doing wrong?!)
A: 205/205/215/215/225/225/235/235/245/255
B: 325
C: Done 3 round unbroken last 2 rounds split hspu 5/3/2 unbroken C2B
D: No Time had to coach 🙁
Day late,
M and a done
Started jerk at 60,70,70,75,80,80,80,80,80f, 80
Subbed sumo for front squat 5×5 @ 70kg
Wod
300run, 10shspu and 10ring rows with box at 24″
2:20,2:23,2:19,2:13,2:09
Did 50 hollow rocks and 50superman to finish, not really much of programming today, but it was jerk that i needed.
Off-season.
A. 125/115# just worked on technique.
B. 185#.
C. Done sHSPU no riser 8/5/4/5/5 & C2B 10/10/10/10/10.
D. No time.
Session 1 games prep
A. did the drop to split then did behind the neck jerk worked up to 265 and felt good so did 2 extra sets hit 275 and 285 for a new PR behind the neck jerk.
B. 13:31 w a 150 pound sand bag and 4″ deficit SHSPU- the cleans were not fun
did Session 2 but subbed a ride on the assault bike 1:15 of work every 5 min for 20 min which also was not fun
Congrats on PR!
Congrats on the PR!!
Another PR for the beast!
Oh my gosh Al, that looked great!! That weight flew up! But the babies on!!! (2.5 #’ers) 🙂
That’s simply amazing.
Off season
M&A done-1 pood ea on walk
A. Up to 245,15# from my personal best, just never got comfy with the movement tonight
B. 325
C. Hspu-10/10/10/7,3/6,2,2-c2b is still a work in progress with butterfly kip
D. GHR x8, 90# lm row
Mob&Act done
Bamboo OH walk done w/ 35# KB
A. Worked from 200-245 by 5#’s. Felt good. (Super set these with a strict ring MU)
B. SDL @ 365×8
C. 1:51/1:54/1:57/2:18/2:32 (faded on HSPU but I am improving. Yea)
D. GHRx 8, Landmine x6 w/ 60#’s on bar
Post Iron Scap.
Nice Art!
Games Prep in one long session:
1A. Jerk BTN: 125-145-165-175-185-195-205m-205m-205-215#m
1B. 5:38 (no big med balls so did 80# sandbag ground to over the shoulder, 80# sandbag carry, 2″ deficit…I think in the Games we had a bigger deficit as I was 2 mins faster today)
2A. Every 5 mins for 20 mins, subbed bike for run.
Sprint 1:15 on bike each set for 4 sets.
.44 miles, .45 miles, .44 miles, ,45 miles
2B. Done-holy abs!!!!
Mobility
Sesh 1
A1. Foot work.
A2. Drops.
A3. Behind neck jerks, 175 up to 255, missed 265.
B. 19:45 with 130# sandbag. First round and a half I struggled with the floppy, uneven bag. Once I figured it out went much faster. Last round only took little over 5 minutes. That’s with terrible HSPUs.
Didnt finish the rest, back to work…
Nice work on that jerk Kincaid! And don’t get discouraged, you are improving so much on your HSPU!
Thanks Nichole. Yeah, actually able to do about 5 or 6 unbroken in the beginning so I’m happy.
A. 125/135/145/150/155/160/165/170/175/180 (5# PR!!!)
B. Bulgarian squats instead (back)
C. 2:35/2:45/2:50/2:49/3:10 w/one ab mat
D. Will do later at home
Nice!
Thanks Kincaid!
PRs are always great! Congrat Lady!
Thank you Tracy! Feels good 🙂
I got the vest on rogue
Nice PR-Congrats!
Great job Teesh!
Congrats Leticia!!!
Off Season-Not recovering well this week-Feeling really tight and sore-Glad for a rest day tomorrow and a visit to the chiropractor. Mobility done A. Jerks worked up to #150-felt good-Did #130 & #140 2x felt a little unstable wanted a better Jerk B. #185-do not have a true 1 RM so went with the heavy single I did last time C. Didn’t think I was going to be able to do this so I cut it down the first set-WRONG-should have tried it first 🙂 Did Strict HSPU with a #15 and ab mat…Getting better Did pull-ups instead of C2B… Read more »
Enjoy your rest day today Cheryl!!
M&A Done
A. Worked up to 170#
B. 200# across
C. 2:37, 2:37,2:40, 2:43, 2:30
D. Done – Landmines rows @ 65,75,85
A.M. Did not do the jerks because the dynamic movement aggravated my calf last week and did not have access to heavy med ball so jumped in with class workout: A. High HC / HC complex up to 215 B. 7 min. AMRAP 15 PC (185) 15 CTB, 15 Bar Facing Burp. 1 round plus 30 reps C. Went to track to do running. Calf was feeling better but did not think I was ready for hard intervals. I ran a cautious 2miles then tried some wind sprints but the calf tightened up again while doing so. P.M. -3 rounds… Read more »
How does that calf feel today Al?
Thanks for asking Nichole. It’s a little tender but I am not walking with any discomfort. I’ll do the best I can over the next few days to avoid dynamic movements which could further aggravate it.
Off Season.
Dynamic mobility and activation done
Crossovers symmetry
30# on each side for bamboo walkA. A.105/115/120/125/130/135/140/145/150f/150f. Thought these were going to be strong don’t know what happened.
B. 235#
C. 2:20/2:18/2:10/2:13/2:24. Unbroken until the last round broke on the HSPU 6/4
D. Done landlines with 40#
Incredibly sore today. Glad for a rest day tomorrow.
Love a rest day!
Nice work Tracy!
games prep:
AM
A. worked up to 175
B. 6:45 (only had a 70lb D-Ball, increased HSPU to 4″ def)
C. Done, 30lb DB on rows
PM
A. 2:00, 1:55, 1:50, 1:50
working a lot of kinks out of my running, first 400’s or running for that matter since foot surgery.
Felt great to run, but lots of little pains everywhere from not running in so long.
Karen!!! Great to see you on here! ?
Nice work on the runs Karen!!!
Off Season Mobility – done A. Jerk 135/135/135/145/145/145/155/155/155/160/165(f)/165/170(PR) – did a few extra reps as Jerks were feeling solid today. 165 was my previous PR, but haven’t been able to hit 160 lately. 170 went up pretty easily so there is likely room for a little more. Surprised because I had decided not to go heavy today because I was very sore this morning. This was about my 5th PR since we started the off season program. Excellent programming! B. S. Deadlift – 8 sets at 215 lb. C. Run (300), SHSPU (8) /C2B (5) 2:16/2:11/2:19/2:10/2:06 D. GH Raises –… Read more »
Good job Barry! Getting stronger.
Thanks Kincaid
Awesome Barry! Great progress!
Thanks Tracy
Fantastic Barry!!!! Nice work today – it is so funny but often on those days you think you won’t lift heavy, you do!
Thanks Nicole. That is so true!
GP – S1
A. BTN Jerks – worked up to 125 – did several times until it was solid
B. 8:00 – only had a 40# ball so used it, carried 85# in front rack, kipping HSPU
C. 4 sets – DB rows 25# x 10, Rev snow angels, no bamboo bar
S2 –
A. 400 times: 1:27, 1:28, 1:30, 1:26
B. V-ups done & K2C – no boxes