Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 30 seconds per side
and then …
Spend 2 minutes at the bottom of your squat (you may hold onto a rack if needed)
and then …
Glute Activation Warm-Up (Vandyke Activation Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold
x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
*Yes, the Vandyke protocol is back!*
A.
Every 3 minutes, for 15 minutes (5 sets):
Zercher Squat x 3 reps @ 3211
B.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean + Mid-Thigh Clean + Clean + Jerk @ 55%
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-6 – 1 rep @ 75%
C.
Four rounds for time of:
15 DB Thrusters
12 GHD Sit-Ups
9 Strict Pull-Ups
35-54: 50/35 lbs DB
55+: 35/20 lbs DBs
Note:
The strict pull-ups will most likely take your the longest in this workout so make sure to not go to failure! Break them up into smaller sets if needed so that you can continue to move through. The DB Thrusters should be at a weight where you can do the first set unbroken.
D.
Three sets of:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 90 seconds
Perform as a complex laying on the floor.
A) 155/160/165/170/175#
B) 140 then 150/160/175/180/185/190#
C) 17:02 w/ 50s
D) 15# DBs
DMA – done A – done w/ 75# across all sets. I find these incredibly painful holding the weight in my arms even if I cushion it with knee sleeves. I think I could do these with a lot more weight if it wasn’t for the pain… is this something I will get used to? B1 – done w/ 65# – did a couple of extra sets just to work on technique B2 – skipped (trying to stay away from heavier overhead because of rib) C – 12:35 – scaled DB thrusters to 25# and did them UB first two… Read more »
Are you keeping your arms close to your chest when doing the Zercher Squats?
Well, no – I did it exactly like the guy in the video you posted last week. He called bringing the hands to the chest a “cheater grip,” so I didn’t want to do that… But it’s literally so painful, it puts tears in my eyes… not kidding. And I think I have a pretty high pain threshold!
Yeah don’t worry about that – I’d rather see you in less pain with arms closer in!
Okay, will try that next time! 🙂
A. First time trying this 95-125
B.115
B2. 135, 145, 155
C. 12:35
A. Not done– can’t hold this position due to surgery long ago on my bicep area. To be fair, didn’t sub with a different kind of squat either, but probably should have!
B. 75#, then 93/103/110– jerk a bit better, but was a lot lighter!
C. 12:31– trying to work on bigger sets of thrusters, but they always need bigger rest too 10/5 for all, yay for strict pull-ups– the happy zone.
96 degrees and stifling heat today. Good times.
A. 165, 185, 205, 215, 215. Used the fat bar today.
B1. 135 all sets.
B2. 155, 165, 175, 185, 195, 195.
C. 11:38. I paced thrusters from get go. Knew if heat redlined me I would be cooked (pun. ha!). Thrusters: 5/5/5 first three rounds with 10 second breaks in between. Round 4 did 8/7. Everything else unbroken.
D. Done. 25# DBs. nice little burn.
lol I love puns!
Nice work today Mike, even in that blistering heat!
(50-54)
A. 75, 75, 75, 85, 85
B. 75#
82#, 96#, 103#
C. I didn’t get to finish this, will try tomorrow
D. ran out of time
A: 75/105/115/115/115
B: 85#
95#
105#
115#
C: no ghd so did atomic situps with a 10# plate
14:10 35# thrusters…they got me!
D: tomorrow!
A. Press in splits 3×3 95#
B. 125, then up to 175
C. 11:34
Great work Perry!
Thanks Nichole!
A. 8 min emom:5 back squats 70% B. 3 rounds: 3 min rest21 power cleans 95lbs15 bfb9 front squats 95lbs C. Easy 2k row Great day!! Still getting over the cold, buteach day gets better and better. 🙂 A. done. worked at 155. gets a bit toughat the end, but totally doable. B. This was awesome!!! It also really hurt, especially with my breathing struggles. 🙂 Times: 3:47/ 4:24/ 4:30. So, the first round Idid the cleans 6/5/3/3/3/3 (I accidentally did a couple of extra. I got off count once I went off myplan, which was 6/5/5/5. LOL. Serves me… Read more »
A) 110-132-145-154 lbs.
B1) 121 lbs
B2) 132/132/154/154/165/165
C) 15:17
I had to improvise GHD on the top of a Box and the Dumbbells weight to 35 lb. I was able to Thrust but I had to stop the dumbbells on the top of my shoulders on the way down as returning from a push press and them performing a Front Squat. Just couldn’t stabilize.
It takes a little bit to figure out how to move the DBs for thrusters!
Great WOD Nichole.
A. Done
B. Done
C. 9:18 No GHD so did 24 sit-ups.
D. Done
A. 135/145/155/165/175
B1. 140
B2. 155(2)/180(2)/190(2)
C. We have only 1 GHD machine and there were 4 of us, so did this with a partner and staggered the start. Each partner completed all the reps of one movement before going to the next (used 50# DB). Took us 15 min and change (didn’t write it down) and it hurt – I blame my partner for not letting me rest longer…
D. Out of time
lol great work Joe!
Rest day back in the saddle tomorrow.
Active Recovery – Row 30mins @ easy pace & ROMWOD
A) 85lbs across all sets. First time doing these in years.
B1) 85lbs
B2) 95/95/115/115/120/120
C) that was bad. 17:39
Did first 20 thrusters RX then had to drop weight on the thrusters. First to 30 and then to 25lbs. My left elbow kept “clicking” or snagging on the decent.
Did all pull-ups as 1s.
First time doing GHDs since my injury so was being very deliberate.
Great work today Dawn! How is the elbow doing?
It’s fine now. This happens often when I do dumbbell s2o. It feels like a tendon is rolling over that bone on the inside of the elbow. Maybe an arm sleeve would help?
I gotta do 35lbs thrusters in this comp coming up so I better figure it out.
Try an arm sleeve or, someone mentioned yesterday, they use a knee sleeve!
DMA Done
A. 50-52-57-60kg
B. %s of 90kg
C. @ 20kg DBs – 9:40
D. 8-8-9kg Tough!
Van Dyke Done
A. 135/155/160/160/160
B1. 135 x 4 sets
B2. 155/165/175/185/195/205
C. 11:06 50#db
15/12/4-3-2
8-7/12/4-3-3
5-5-5/12/4-3-2
5-5-5/12/4-2-2-1. My garage is an inferno today! 36 Celsius or 95!
D. Done with 15# dbs
Yikes that is HOT!
DMA – done
Glute Activation WU – done (So effective!)
A. 75 – 95 – 105 – 115 – 125
B1. 95 lb.
B2. 105, 120, 130
C. 13:38 – Always find the DB thrusters challenging!
Thrusters – UB/8+7/10+5/8+7
Strict Pull-ups – singles throughout
D. As a complex it was more challenging than i anticipated it would be.
15#/10#/20#
A. 75/115/165/195
B. 1 – 120 lbs
B.2 – 130/150/160 lbs
C. 10:37 (35/54)
D. Done
Warm up done ✅
A : did front squat @70 kg
B : 55 % : 45 kg
1-2 : 50 kg
3-4 : 55 kg
5-6 : 65 kg
C : did a short 8 min amrap ( had a heavy wod Sunday )
A. 40/65/85/95/105
B. 85 then 95/110/115
C. 12:48 holy thrusters?