Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.
Two sets of:
Hawaiian Squats x 5-7 reps per side
Wrist Stretch x 30 seconds
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk
(Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift-Off
+ Clean
*Set 1 = 2 reps @ 70% of 1-RM Clean
*Set 2 = 2 reps @ 75% of 1-RM Clean
*Set 3 = 1 rep @ 80% of 1-RM Clean
*Set 4 = 1 rep @ 85% of 1-RM Clean
*Set 5 = 1 rep @ 90% of 1-RM Clean
*Set 6 = 2 reps @ 78-80% of 1-RM Clean
B.
Take 5 minutes to draw out footwork for your jerk and then complete 10 jump and lands
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance
x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk Dip x 1 rep + Jerk
Set 1 – 75%
Set 2-3 – 80%
Set 4-5 – 85%
C.
Every 3 minutes for 18 minutes (6 sets):
Assault Bike x 2 minutes
*Goal is to hold the same pace as you did for last weeks 90 second intervals
D.
Three sets of:
Glute Ham Raises x 8-10 reps @ 2011
Rest 45 seconds
Weighted GHD Hip Extensions x 12-15 reps @ 2011
Rest 45 seconds
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 2-3 minutes
Rest until fully recovered, and then …
Five sets of:
5 Unbroken Dumbbell Deadlifts
5 Unbroken Dumbbell Cleans
5 Unbroken Dumbbell Front Squats
5 Unbroken Dumbbell Push-Press
Rest 60 seconds
Perform with a weight you can continuously move for all 4 movements.
A. 205,225,235,245,255,235.
B. 225,235,235,245,255.
C. 41,36,39,40,40,42.
D. Done
Add: 1:29 w/ 3×45 plates on pull. 1:39 w/ 4 plates. Farmers carry 2x70lb KBs.
1 set w/ 50lb DBs, 4 sets w/ 60lb DBs. All sets under :45.
Warm up Done
A. 68-73-78-83-88-78kg
B. Jerk balance up to 40kg then jerk dip and jerk 68-73-78-78-83-83kg
C. 160cal
D. Done so hard with glute ham but good
Did the rope pull with 30kg and 40 kg and farmer carry with 32 kg kettlebells had not time for the other part of additional session
A.55,60,65,70,72.5,60kg
B.jerk balance 25,30,35,40,45kg
Jerk dip+jerk 60,65,70kg
Gymnastics session
C. 125cal
DMA done
A. Totally forgot the lift off… Worked from 46 to 59 kg and hit all lifts. Jelly legs though.
B. Jerk balance at 37 kg, felt good. Jerk dip + Jerk from 49 to 55 kg, jelly arms…
C. Total 141 calories (22/24/22/25/24/23), managed to hold the same RPM as last week, even 2 higher in average.
D. Raises for 10 reps and Hip Extensions with 10 kg plate for 15 reps
Will see if I get time to do additional later today.
Happy to see you held the same RPM as the week before!
DMA + warm-up done A – completely spaced the lift-off part, so just did cleans 2×90# / 2×95# / 105# / 110# / 115# / 2×105# – will post videos B – drew out the footwork and did the jump and lands Did jerk balances with just the empty bar, then just played around with the jerk dip & jerk w/ weight up to 75#. I’m still terrified of doing “jerky” movements overhead as I can still feel last year’s injury and don’t want to re-injure it again. It’ll be a while until I feel comfortable putting REAL weight above… Read more »
Are your shoulders totally healed from the injury from last year?
It wasn’t my shoulders, it was a subluxated rib mid back. Because I kept re-injuring it, the soft tissue around it got pretty aggravated as well. I can still always feel it a little bit and am having regular dry needling and ART done to relieve the tension in the muscle. I’m hoping to eventually get to a point where I don’t feel it at all anymore, but not there yet!
Strength – Front Squat:
Every 90 seconds (warm up): 1×10 (135), 1×8 (155), 1×5(175)
Every 3:00: 1×10 (185), 1×10 (205), 1×10 (225)
A. 175, 185, 200, 210, 220, then 185. Not bad given I began with FS.
B. Jerk Balances at 95, jerk dip + jerk 175, 185, 200 (cut short to jump in with class). May do some more tomorrow.
Jumped in with class..
AMRAP 8: 15 UB WB shots (20#) and 45 DUs. 6+ rounds.
Rest 2:00
AMRAP 8: 20 Single Arm KB Swings (10ea, 53#), 20 GHD Situps. 4 rounds.
Nice job Mike!!
Warm up done
A. 70/75/80/85/90/80
B1 Jerk balance 55/55/55/65/65
B2. Jerk dip and jerk 75/80/80/85/85
C. 6 rounds, 92 cal. started out at 55 rpm but then had a slow decline to 50 rpm, just couldn’t hold on today.
D. Done
A. 125,130,149,150,160,140
B. 140,150,150,160,160
C. 211 Calories 60 AV RPM (same as last week)
Did 8 sets, not 6. Ouch!
D. Done
Optional
Rope pulls and 53lb KBs
35lb DBs for complex x 5 sets
Excellent job Stephanie!
DMA
A. CLN L. O + CLN = 185/ 205/ 215/ 225/ 245 FELT GOOD SO TRIED 265 LO + CLN (10 LB PR ON CLN)
B. JERK DIP + JERK = 185/195/195/205/205
C. ASS BIKE 2 ON 1 OFF FOR 8 RDS = 32/34/36/34/34/35/37/39 (281 TOTAL)
COOL DOWN
Congratulations on the PR!!
DMA – done
A. 130 – 140 – 150 – 160 – 165 – 145
B. J & L – done
JB – 35 – 55 – 55 – 65 – 65
JD & J – 130 – 135 – 135 – 145 – 145
C. Recovery & Drills Row Workout – 18 minutes (180+ Calories)
D.
204 Calories
Was on the wrong day at first so I did 5 sets of slow Pull Cleans before Gibbs asked me what the heck i was doing ?
A)Slow Pull Cleans 115/120/125/135/149
B1) Jerk Balances with 45lbs
B2) these were off today. I’ll post videos.
Should have ended with 145lbs but didn’t.
115/125/135/135miss/140
C) ASS Ike not the Echo-20/18/17/17/17/17/17/18
A.
205,220,230,245,260,230
B.
jerk balance 95,135,155,175,185
Dip+Jerk 205,225×2, 240 missed both times
C
6 rounds 2 on 1 off
240 cals total 70rpm avg better then last week
Last week was much tougher with only :30 break
D
Extra a :45 on sled pull
106 kB each hand for farmers
Used 60s went unbroken about :30 seconds a round
Great job!
A) 45,47.5, 52.5, 55, 57.5, 52.5kg
B) 1) 40kg
2) 50, 52.5, 55kkg
C) total 126 cals, average 56rpm
D) done
Not feeling myself today. Started the work and kept seeing stars, so stopped. I’ll take a rest day today instead, and catch back up on Thursday. Have fun, everyone!
Rest up – hope you aren’t coming down with anything!
Me too. Assuming I feel better tomorrow, is it better to do Weds tomorrow and back track to Tuesday on Thursday? Or maybe it doesn’t matter…?
I’d suggest just doing Wednesdays training session – no need to back track
Sounds good. Thank you!
Mobility completed
A)130#/137.5/147.5/157.5/167.5/147.5
B1)95#(2)/115(3)
B2)157.5#/167.5(2)/177.5(2)
C)208.6 I did 8 sets so I guess I got in a little extra fitness today
D)Later when I go back to coach this evening
Yes you did!
DMAWU) done
A) clean lift-off + clean 2@85kg, 2@90, 1@95, 1@100, f@105, 2@95
B) jerk balance 20kg-70kg
jerk dip + jerk 85kg, 90, 92, 95, 97
C) 8 rounds, 261.6 total cal (32-33/round) (whoops, it said 8 sets earlier)
D) done (unweighted)
Coach(es) – what are your thoughts on wearing WL shoes for squats, cleans, jerks, snatches? I stopped wearing them a year or so ago to force adaptation, looking for advice whether to go back to them to build up numbers.
Hey Jeremy! I am a big fan of wearing them when lifting, especially if you are looking to build strength!! I do think it is important to strengthen your feet so try to get some movement in when barefoot but, as far as lifting, wear WL shoes and just focus on engaging your entire foot while completing your lifts
DMAW… Done
A: 70kg… 75kg…80kg…85kg…92kg FAIL… 80kg
B: Jerk Balance: 60kg…60kg… 70 across. (First time able to do Split Jerks since calve strain)
Jerk Dip + Jerk… 60kg 60kg 70kg 75kg 80kg
C: Modified to test calve with running.
2 Rounds Assault Bike
1.2km Run (Injury nearly thing of the past)
2 Rounds Assault Bike
Assault Bike Cal Total for the 4 Rounds… 132
D: Done
Additional.
3 Rounds
100ft Rope pull with 80kg Sled
100ft Farmers Walk with 45kg DB’s….this was fun
I am so happy to hear the calf strain is feeling better!!
60/5’9″/160
Warm up and mobility – done.
A. 125, 130, 140, 150, 160, 140
B1. 65, 65, 65, 75, 75
B2. 130, 140, 140, 150, 150
C. Rogue Echo Bike
22, 21, 22, 21, 23, 22, 22, 22 = 176
D. Done
Excellent job Marc – how did that Echo bike treat ya?
You know, I’m getting used to it. The belt drive is quite different than chain drive. When you’re going for – say – 20 cals – there’s no hopping off at 17 and letting it roll. You’re staying on that bike. I feel like the belt drive makes it easier to maintain a pace for a longer piece. I had no problem today maintaining the same average RPM as the 90 second piece last week. Plus, it does have a nice comfy seat!
Awesome to hear!
About to start the bike and noticed the timing is off. So is it 6 sets or 8 sets? ????
I went ahead and did 8, so 24 min. rather than 18.
I did as well ??
Just 6 for today!
A: 130/138/148/157/165/148#
B: 115# JB, 138/148/157# Dip/Jerk
C: 264 cals, R1-6 @65 rpm, R7 @ 68 rpm, R8 @ 70 rpm. Need to use 68-70rpm for future work.
D: out of time, will do tonight.