Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction
Tuck Jumps x 10 reps
Rest as you walk back to the bike
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
Make each lift look the same – consistency with all lifts is key!
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:
Tall Jerks x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk x 2 reps
Please use blocks and build to a heavy Jerk double.
C.
Eight sets of:
Assault Bike x 2 minutes
Rest 45 seconds
*Goal is to hold the same pace as you did for last weeks intervals with 15 second less rest and two more intervals
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Four sets of:
10 Burpee Sandbag Over Box
10 Right-Arm Dumbbell Push Press
10 Left-Arm Dumbbell Push Press
25-Foot Right Arm DB Overhead Lunges
25-Foot Left Arm DB Overhead Lunges
Rest 2 minutes
35-49: 100/75 lbs sandbag to 48/36″ box; 50/35 lbs
50-59: 80/60 lbs sandbag to 36/24″ box; 40/25 lbs
60+: 60/40 lbs sandbag to 24/20″ box; 35/20 lbs
You’ll hold both dumbbells in your hands at all times. When you perform the push press, the non-working arm will be held in the front rack while the working arm presses.
B.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 45 seconds
Weighted GHD Hip Extensions x 10-12 reps @ 2011
Rest 45 seconds
Running a day behind because…life
DMA done
A. C&J 65/65/70/70/75/75
B1. Tall jerks done all 55
B2. Jerk x2 at 55/65/70/75/80
C. Bike 117 cals.
Warm up Done
A. 63-63-68-68-73-73kg
B. 55-65-75-80-85kg
C. 208cal
Only got through parts A and B due to time constraints and focusing on my Jerk form…
A. Used 110/120/130lbs Video posted to facebook.
B. 135/145/150/150/150lbs. Failed at 155lbs in set 4 so dropped back to 150lbs.
DMA done + my shoulder rehab/prehab A. From 42 to 49 kg, no misses, felt okay! B. Tall jerks at 25 kg, focused on speed today Split jerks (no blocks, just down to shoulders) from 45 kg to a new PR of 58 kg. As I train very early in the morning, I cannot fail because I’ll wake the whole neighbour hood 🙂 Could maybe have gone higher, but stopped here for today. C. Total 184 cals, 22/24/23/23/23/23/23/23, managed to hold around the same RPM as last week, but dropped from 55 to 54 in average Additional: A. 1. 4:53… Read more »
Great job on the assault bike!!
Yikes that is hot Marie!
DMA & warm-up done A – C&J – 75 / 85 / 90# B – tall jerks w/ 55# Jerks (from rack, don’t have access to tall boxes) – 85 / 90 / 95 / 100 / 100# – major milestone for me to have put 100# above my head again without any pain! I literally cried! My plan is to go up by 5# every week. My 1RM jerk is 130#, so hopefully, I’ll get back there in 6 weeks! Just don’t want to rush things and re-injure myself! C – ass bike 8 x 2 min w/ 45… Read more »
Ohhhhh I am so happy for you Silke! It is the most magnificent feeling to do something you haven’t done in a while with no pain!
Only time for C at home—Chiro appointment to fix up a few things
Struggled today with less rest on the last 4 rounds, same rpm for first 4, dropped to 2 less on rpm for last 4 sets. Legs seemed really tired. I think 160 cals
Strength: Push Press. Every 90 seconds (warm up): 1×10 (95), 1×6 (115), 1×4 (135) then Every 3:00: 1×8 (155), 1×8 (175), 1×8 (175) A. C&J – All sets at 185 B. Jerks. No blocks. Did singles as it got heavy. Up to 225. Shoulders tired but this is solid number for me. C. 240 cals. 30 calories every round. Started each round in low 70s and then hung out around 63-64. Consistent, just started to suck more each round. Haven’t done much AB this cycle as I’ve been trying to do metcons with class. I don’t miss the AB. One… Read more »
lol you don’t Mike?!
I hope you got a good nights sleep last night!
A. Only went to 100 on c&j . Leg a bit unsteady
B. Did not do
C. Not able to bike yet so did Helen with 500 m row
11:34
Shspu work and ring dips
Fantastic job Erin!
A. 185,195,205,215,225,235.
B. 235,245,255,265,275×1.
C. 304. 38 cal avg. 40 cal avg last week.
Add: 4:34, 4:53, 4:47, 4:37.
A. Clean and Jerk up to 130
B. Jerk Double. Stopped at 165. No blocks which makes it rough resetting. Ouch.
C. Mental battle today. I thought it had me by the second set but I’m really happy I pushed through. That extra 15 seconds is a game changer. Wow.
Still held 60 RPM- same as last 3-4 weeks. 211 calories and 211.6 last week.
Optional
A. Loved this one! Really fun.
I already forgot my total time. Sets were around 3:30-4 each.
No time for B.
Great job Stephanie!!! Glad you liked that little piece 🙂
A. 105/115/125
B. Built to 155
C. 164 cals. I did with a rest every 1 min. Did not do last week and have math skills. 🙂
Fun day! DMA done. 🙂 A. 105, 115, 120. Jerks still need a lot of work. B. Tall jerks 35/55/65/75/75. Heavy double (push jerks for these) from the rack (no blocks) 85/100/110/120/130. I can see I’m still redipping forward instead of back though. ? I’ll keep working on it. Then class work/coaches’ training: A. death by thrusters @ 55% 2rm thruster (125) – worked at 70#. Almost finished round 13 (2 reps shy) but that’s on me, bc I decided late to go for the round. Had I just started working at the top of the minute, I would have… Read more »
Death by thruster? You crazy 🙂
Hi! For the extra credit which I did one round but stopped because just wasn’t feeling it, I want to do it another time maybe tomorrow. Was the workout with 2 dbs for the walking lunges also and if so did those have to be front racked or could they be one down at one side and the other overhead?
I did the lunges 1 db OH and the other in the front rack.
Ok cool I’m going to hit it tomorrow , thank you.
Yes, 2 Dbs and one is front racked and on is overhead. This is definitely one to save in the books for another time!
Thank you !!
It was both not as bad as you think, and also totally as bad as you think! Last week it was Bergeron’s Beep test, but too bad I was feeling tired and took a rest day. ?
A. 165,195,205
B.
Tall jerk 95,105,115,125,135
185,205 jerks didn’t go crazy
C.
310 cal total 38 cals every two min 69rpm avg
2 cals down from last week and 1 off the rpms
That was a tough one
I’m away on vacation in Montana for the next week, so rather than try to do the Invictus Programming I think I will just do the workouts at the box I will be attending. Have a good week everybody! Warm-up – Assault bike, WBS, GHD sit-ups, DU’s Strength – 3 X 6 R’s Front Squat (125, 135, 145) Metcon – 200 DU’s – 50 Thrusters (45 lb.) – 30 Calories Assault bike 8:20 (Sets of 30-35 on the DU’s) breaks weren’t intentional!/UB on the Thrusters/held 60-63 on bike after about the first 1/2 minute. Re-set – Two sets of 7… Read more »
Oh how fun!! What part of Montana? I have only been there once but I LOVED it!
Whitefish, Montana! Glacier National Park is nearby. It’s a beautiful area.
DMA done
A) clean and jerk 42.5, 45, 50kg
B) 1) tall jerk 47.5 kg all sets
C) jerk 5 x2 worked up to 60kg
D) AB 8 sets 156 cals, average 55 rpm
Interval workout with local running group this morning. We usually do this on the track, but the track is closed at the moment as they are re-doing the turf, so we did our intervals around the big school parking lot, which is an oval and just a bit longer than 400m (and no traffic during summer and at 6:30am). 400m – 2:00, 1 min rest 800m – 4:05, 2 min rest 1200m – 6:12 – 3 min rest 400m – 1:55, 1 min rest 800m – 3:58, 2 min rest 1200m – 5:55 The first “400m” felt more like a… Read more »
Oh fun!!
A. 115 to 135#
B. Tall jerks 65-75-85-95-100 but failed second rep at 100
Didn’t have time or patience to do jerks without jerk box this morning
C. Did last weeks since I missed it (2:00×6 with 1:00 rest). Total 149 cal. About 59-60 rpm. Brutal.
A. 185, 205, 225#
B. 135, 165, 185, 205, 225#
C. 355 Total Cals
49, 42, 42, 43, 41, 44, 44, 50
73 RPM (starting to feel like the Assault Bike is my jam!)
D. Never a good sign when you consider the burpee part of a workout to be the easiest part. Yuck! Only have a 150# sandbag so adjusted by taking a 4 minute break between sets. Didn’t have any idea how to attack this workout so had to learn on the fly. 7:48, 8:00, 5:48, 5:02. Done.
lol great job Brendon!!! This was definitely a workout to use as a teaching lesson since we don’t often use tall boxes like that – great work and it looks like you figured out better ways to tackle that workout in your 3rd and 4th set.
A. 155/165/175
B. 175/185/185/190/190
C.251 cal. 65-67 rpm average Watts 350-375
That was a tad uncomfortable?
Ha! Great job Denny!
60/5’9″/160
Warm up and mobility – done
A. 115, 115, 125, 125, 135, 135
B1. 65, 65, 65, 75, 75
B2. 115, 125, 135, 145, 150
C. 172 cals – Rogue Echo Bike
21, 21, 21, 22, 21, 21, 22, 23
176 cals last week, so pretty consistent
Very consistent, nice job Marc!
Thank you Nichole!