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 18 minutes (6 sets):
Front Squat x 3 reps @ 23X1
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
B.
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean x 1-2 reps @ 40-50%
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
High Hang Clean x 2 reps + Jerk
*Sets 1-2 reps @ 60%
*Sets 3-4 reps @ 65%
*Sets 5-6 reps @ 70%
*Sets 7-8 reps @ 75%
C.
Three rounds for time of:
21 Calorie Row
15 Toes-to-Bar
9 Hang Squat Snatches
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
D.
Three sets of:
Bench Press x 10 reps
Rest as needed
Dynamic Push-Ups x 10 reps
Rest as needed
A) 205/220/235# had to break up the last sets, front rack wasn’t holding and pitched fwd on my toes
B1) 95/105/115/125# x2
B2)155/165/175/185#
C) 13:39 scaled HSS to 95#
D) ran out of time, volume today
Woke up super stiff from partner workout Saturday so wasn’t sure how much I could get done. Decided to do some rowing at home 20 x 20 sec at a strong pace, 40 sec rest. Seemed to help so then did weightlifting at the gym.
A. 123/133/143– not at tempo–could not hang out at bottom
B. Done, then 88/98/103/108
C/D saved for another day!
DMA – done A – 115 / 125 / 132# – only did 2 reps at the last weight – don’t think I could have done a third. B1 – 65# (2 reps) B2 – skipped b/c of rib (will go see chiropractor next week after GGQ is over – I probably won’t be allowed to do much w/ my upper body for a week to 10 days after he adjusts it.) C – 14:05 – scaled HSS to 55#, which was the right weight for me. Didn’t want to do power snatches. Coach came over and gave me tips… Read more »
Hope your rib gets better soon. And glad your new gym is working out!
Thanks, Miki. Me too! 🙂
Love that the coach came over and did that! Was your rib okay on your HSS?
Yes, since it was only 55#, it was fine. Snatches seem to be fine in general. Cleaning is fine up to a certain weight. Jerks heavier than 100# don’t feel good. I just have to have it adjusted and then take it easy for a couple of weeks. I’ve had this same problem before (and much worse!).
A: based off of 175#
B: may have to do these tomorrow. Did some tall cleans…but got interrupted a bunch.
C: Scaled to 65# (thats 70% of my 1rm squat snatch) 14:14
D: tomorrow
A. 210×3, 225×3, 240×3/2. Final set only 2 reps.
B1. All sets at 125.
B2. 155, 165, 175, 185. Final two sets at 185 were 1.1 + jerk. Reset between the two cleans.
C. 12:52. Did hang cleans at 135 instead. Didn’t feel loose enough to snatch. Paced this. Quads were pretty much shot by the end!
D. 175# bench; pushups done.
Good day. Lots of volume!
A. Sets 1&2 @200×3, Sets 3&4 @ 215×2, Sets 5&6 225×1 felt really heavy today, first time front squatting in months.
B. 95,105,115,125
B2. 135,140,145,155
C. 12:24 scaled to Power snatches
T2Bs 8/7 all rounds
HPS 5/4, 5/4, 4/3/2
A. 4 rep max front squat*no knee sleevs, shoes or belt.Rest 3 min3 rep max back squat B. 30-20-10Wall ballsburpeesstep ups unweightedrest 3 min50 cal bike Great day! A. 145 for FS, 180 for BS. So, I was a little nervousgoing into this, but also just relaxed and with a”see what I can do” attitude. I was mostly nervousfor my knees, but they were completely fine. :)Lifting raw, turns out, is kind of empowering. I havethe feeling I should do more of it. Turns out, I likedit. A lot. 🙂 I think I got my BS pretty close to right,but… Read more »
Glad you were able to train today!
Me too! 🙂
A. Up to 225
B. 95, then up to 165
C. 9:34 115# power snatches from ground
D. 155
Ran in a local 5k yesterday, finished in 21:56, really sore calves today, but felt better after today’s session.
Good work today Perry!
Thanks Nichole!
A. 185/185/195/195/205/205 these are in my head. I’ve hurt myself too many times doing this movement. Felt good today. Kept it light-ish.
B1. 125/125/125/125 I like these
B2. 155/165/175/185/195/200/205/210
C. 11:47
T2b 15 6/4/4 5/6/4
Hang snatch 3/3/3 3/3/3 3/3/3
D. 135/135/135 Push-up done
How did they feel today?
They felt good. Problem with them though is that they generally usually feel good…until they don’t. It just seems to happen. I think I’ve pin pointed how my body feels when its about to happen ie. tight glute or ql, or a weird sciatica type of discomfort….so on those days I just either won’t do it or I’ll stay light….
A)125/125/135/135/140/140 last 2 sets should have been 145 but 135 was feeling heavy.
B1) 65lbs
B2) 95/95/105/105/110/110/115/115
C) used 85lbs for HHS. 16:43. Why are Monday’s so hard!?
D) 85lbs
DMA – Complete
A.) 225#/225/240/240/255/255
B1.) 120#
B2.) 155#/155/165/165/180/180/190/190
C.) 9:46 = 2:30 / 3:39 / 3:37
Rows were 50sec-1min
T2B (10/5; 5/5/5; 4/4/3/2/2)
Hang Squat Cleans for some reason I had cleans in my head…maybe because of Granite Games Event 4. Broken them up as follows 5/4, 3/3/3, 3/2/2/2.
D.) Bench @ 210 / 210×6+205×4 / 195×8 ( started out to heavy should’ve been 195 across the board.
Body felt tight to start but loosened up after DMA. Today felt like it was more a mental grind for me probably because of the past 3days.
I did the same thing. Cleans on the brain!
I did the granite games WOD : 3rds 12 C2B 12 alt DB snatches -35 lbs Tiebreaker: 4:00 3rds 12. Bar muscle ups 12. alt DB snatches- 35 lbs Only got up to the 6 rds of sec set of Bar Muscle ups. 🙁 total score 12;42 I need to stop re -kipping at the bottom of the bar muscle up. I lost time and effort that way.. Tore my left hand something fierce so IM going home to be a baby about it.. LOL actually Nicole if its ok with you Id like to make up todays tom and… Read more »
Yep, totally fine as long as your body is ok with that!
ok… thanks Nicole <3
DMA Done
A. %s of 100kg
B. %s of 90kg
C. @ 45kg – 11:05
D. BP @ 60-62-65kg
Warmup Done
A : 93/99/106 kg
B : 40 kg
Hang + jerk : 60/65/70/75 kg
C : 17:25 I had to Scale Snatch to 49 Kg. This load corresponds to 70% of my PR. I’ve got a few no reps and it was pretty difficult to perform more three reps in a row.
D: 90 Kg
Have a great week
A. Done
B. Done
C. Later hopefully
D. Done
At a point where I know I have to choose to get all the strength in or the conditioning. I did the strength today, as I realize that’s what I need to improve the most. I will do conditioning later if my son will hang out in garage a few.
Great prioritizing Theresa!
A. 215/215/230/230/245/245 – ouch on the last two sets
B. 115×4 then 145/145/160/160/170/170/185/185
C. 14:26 – UB T2B + slow 3/3/3s on snatches
D. No time, was at 1:20 even hustling through warm up + A-C.
Good to know Michael!
DMA – done
A. 150 – 150 – 161 -161 – 172 – 172
B1. 75 all sets (2 R’s in each)
B2. 115 – 115 – 120 – 120 – 130 – 130 – 140 – 140
C. 12:38
T2B – 12 + 3/5″s/5’s
HSS – UB grip was spicy for the last couple reps in each round
D. 95 – 105 – 110
done
(50-54)
I did gg event 3 this morning. It wasn’t raining! Yay!! I ended up with 98 reps. My bmu’s are still one at a time. I don’t know why I can’t get the kip right?!
After that I was able to get in
A. front Squats: 123#, 131#, 140#
B. tall cleans: 65#
high hang clean x2 + jerk: 80#, 86#, 92#, 100#
I skipped C & D because I had an appointment for my neck.
Keep filming your bmu and posting them for feedback!
Ok, I will! thanks! 🙂
A. 160/170/180
B. 65/70/75/80
Then 95/100/110/115
C. 13:33
D. Skipped
A. Up to 140 and failed the 3rd rep of last set. That got rough.
B. 85 then, up to 130. These felt good. Actually somewhat fast and got out of the bottom more upright than usual.
C. I’d like a chance at this one again. Session was way too long with a bunch of interruptions before getting to C. Almost didn’t do it and was going to save for later. But anyways, 12:42. Rows were sllllow.
All T2B 10/5 and snatches 5/4 with too much rest. I liked it a lot though.
D. 95lbs.