Dynamic Mobility, Activation and Warm-Up
Two sets of:
Banded Tricep Stretch
x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows
x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
One set of:
Max Static Chin-over-the-Bar Hold
A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jump x 5 reps each leg
B.
Every 60 seconds, for 4 minutes, complete:
Behind the Neck Press in Receiving Position x 3 reps
C.
Every 90 seconds, for 9 minutes, complete:
High Hang Snatch + Overhead Squat with a 3 seconds pause at the bottom
*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%
D.
Every 3 minutes for 30 minutes (10 sets):
30 seconds Max Calorie Assault Bike
*These are all out efforts
Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 8 minutes:
Supinated Grip Strict Pull-Ups x 5 reps + Sandbag Clean x 5 reps (just focus on the clean portion of this video)
*Sandbag should be fairly heavy for you
and then …
Every minute, on the minute, for 5 minutes:
Bicep Curls x 5 reps + Rear Delt Raises x 5 reps
and then …
400 Meter Sandbag Carry + Sled Sprint x 200 meters (max weight and you may not stop during the 200 meters)
I had to switch up the order, I did the Olympic stuff inside first.
Hang Snatch – 95 x 4 x 3, 115 x 3, 135 x 3 (really just trying to feel for it again) ..all done Power
SOTS Press w/ Bar only (mobility needs work)
Pullup Hold x 24 seconds
Row x 8 sets at 30 on 90 off avg 1:35 pace
2 sets of 5 pullups x 5 clean and press 80lb sandbag
Back is almost better
A) 20 inch box, kept legs straight and landing light
B) 45/50/55/60#
C) 125/130/135/140/145/150# a bit off today
D) 132 cal, started off strong and dropped off big time around halfway
A. 20 inch box. Can be higher next time. Broad jumps done. Left leg is not so strong as the right.
B. Scots press with pvc due to wrist injury.
C. Did hang power snatch 40kg (Pr!). Didn’t do ohs due to wrist injury.
D. Mistaken it as 30s on and 150s off, 75-78 rpm, 105ca. So hard to keep the pace after 7th set.
Did extra Hspu practice.
Nice work Sharon!
Thank you!
A. 36”, couldn’t get higher with the ceiling in the gym; broad jumps done.
B. 20/25/30/35 kg
C. 35/45/55kg
D. Rower only – 135 cal at 14/13 per sprint
This evening:
DMA – done
A1 – done w/ 24″ box
A2 – done
B – done w/ just the lady’s bar – anything more really bothered my rib. Have to go see chiropractor again.
C – done below percentages to focus on technique: 55/60/65#
D – ABs were taken by class, so jumped in with the class WOD
Every 4 mins for 20 mins: 15 cal AB / 15 DL (125#) / 50m overhead sandbag carry (55#)
2:40 / 2:39 / 2:37 / 2:37 / 2:33
How are you feeling today?
It feels totally fine when I’m not doing anything, but anything more than 100# overhead and the sots presses yesterday did not feel good. Making appointment w/ chiropractor. Have had this issue a few times before (usually much worse, so this should be an easier fix).
A day behind, did yesterday and posted there
Been a rough couple days. Stomach flu over weekend. Lost 8 pounds. Ugh. A day behind this week and getting back slowly.
Did Monday’s work:
A. Zercher. 135, 155, 185, 195, 205
B. 1-RM C&J – 225. Better than I thought it would be.
C. Skipped. Gonna give it another day.
D. DB Bench – 60#; Dynamic pushups, then 14/12/12 on ring rows. 20 seconds goes fast…
Oh no Mike, that sounds so rough! Take care of yourself as you ease back into conditioning.
(50-54)
DMA: done
A. done
B. 35#, 45#, 45#
C. 60#, 65#, 70#
D. 89 cal
A. Skipped
B. Snatch balance reps 95-125
C. Up to 125
D. 157 cals
A) on box jump-24”-26 3/4”-29”-30”-30”
B) 55/65/70/70lbs
C) 96 calories. I promise. I used all I had. One day this won’t be my goat anymore
Great job Dawn!
A. Done
B. 75/85/95/95
C. 105/105/115/115/125/125
D. 162 ouch, no pedals outside 30 sec work
A. 1 and A. 2 Done
B. 30/40/46/50 KG
C. 1-2= 42 KG 3-4 = 45 KG 5-6 = 49 KG. Prior to this exercise I performed 3 sets of 5 reps of Overhead Squat with 2 Kettlebells hanging form a band on each side of the barbell on the top of a box. Crushing …
D. Time ran out. Later on I attended Karate Classes. Feeling better.
A. 30 in box
B. Bar
C. Worked to 125
D. If I could build up that leg capacity, I might could do something here…short+light+old = whatever we can get =) 150 total.
Good work Danny!
DMA) done
Chin over bar 41 sec.
A1)38” every round
A2) not for sure on distance but right leg was much greater distance than left
B)75
C)155,145,155,155,175,175
No misses and felt smooth
D) 32,27,24,21,23,21,20,21,20,20=
229 cal
Wanted to avg 20cal per round!
Well done Joshua!
A. Done. Good stuff!
B. Skipped
C. Up to 100. Felt good.
D. 121cals. Quads started dying at round 6. I’m so much better at the longer intervals. Lose power so quickly on these.
That is why we have these shorter, powerful conditioning sessions because that is the case for lots of people!
DMA – Complete
A1. Up to 42″ ( that was fun)
A2. Complete…both legs same distance. Took a couple reps before I could reach full potential.
B. 65/70/70/75
C. 125/125/135/135/150/150- Really liked these
D. 186Cals Total- 23/25/21/16/18/16/16/15/16/20. Stopped pedals after 30secs. Didnt like this one…nasty nasty nasty! 🙂
DMA – done
A – done
B. 15 – 25 – 35 – 45
C. 82, 82 , 88, 88, 95, 95
D. 14 – 14 – 14 – 13 – 13 – 14 – 13 – 12 – 14 (only time for 9 intervals!) Couldn’t really see too clearly on these but I think I was holding around 82 rpm.
Good push Barry!
A. Done
B. Did clean grip, front rack sots…per physical therapist
C. 80/85/90
D. Done but did every 2 min…short on time
Awesome work Karen!
dyn/mob: done
1 min chin hold
A1) 24 inch -done
A2) done… whew! love these but there tough !
B). done
C). 63.68.73 lbs
D). done …
optional
1- 5 rps x60 lbs x 8sets ( went little over 8mins)
2- done
started cramping bad couldn’t finish the sandbag work 🙁
Make sure you are getting in enough water!
Thank you Nicole-you have a good point… Ill start making. better effort . 🙂
DMA Done
A. 30” box / bounds easier on R leg
B. Built to 17.5kg
C. 42 / 45 / 50kg
D. On rower, avg 17 cals