OFF-SEASON
Dynamic Mobility and Activation
One set of:
Shoulder Opener x 60 seconds
Front Rack Partner Assisted Stretch x 3 contract/release per side
Deep Squat Progression x 6-8 reps
and then . . .
Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward
A.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 75%
B.
Every two minutes, for 12 minutes, complete:
Push Press x 2-3 reps
*Increase load by 3-5% from last week
C.
Four sets of:
Row x 500 Meters
Shoulder to Overhead x 10 reps
Overhead Walking Lunges x 10 steps
Rest 3 minutes
40-49:
155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
GAMES PREP
SESSION ONE
A.
One set of:
Band-Assisted Upper Anterior Chain Opener x 45 seconds
Ten sets of:
3 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
followed by…
Complete 20 reps each of your choice of two of the three Muscle-Up Transition drills
Step 1 – Feet on the Ground
Step 2 – Feet on a Box
Step 3 – Calves on a Box
B.
Every minute, on the minute, complete:
Thruster x 1 rep
*Continue to build by 10 lbs every minute until failure
40-54: Start at 135/95 lbs
55+: Start at 115/75 lbs
C.
Three sets of:
Run 800 Meters
10 Ground to Overhead
Rest 3 minutes
40-54: 135 lb/95 lbs
55+: 115 lb/75 lbs
*We have been practicing barbell cycling for the past 5 weeks. Lets re-test this one from May 6th and see if you have been able to shave off a few seconds.
SESSION TWO
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
followed by…
Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes
followed by…
One set of:
Sandbag Carry x 300 feet
(as heavy as possible, 1-2 drops allowed)
B.
Two sets of:
One-Arm Press x 5 reps each arm
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
Off season. M&A done.
A – 225, 245, 260, 225, 245, 260, 225
B – 165, 170, 175, 180, 185, 190.
C – Push press 135#. Scaled the lunges to front rack lunges at 115#. Groin not ready for the ROM demanded by overhead lunges. Went unbroken but this was still a good test. 3:22, 3:26, 3:23, 3:28. Kudos to those who Rx’ed this. That would have been nasty.
M&A Done
A. 175,185,200,175,185,200,175
B. Built up to 170#, good for me!!!
C. This was brutal, and I wanted to quit after the first rd….3:58, 4:28, 4:42, last round I dropped the weight to 95(probably should have went to 115 or 120). 3:26
I am out most all next week at CE, have fun everyone.
A) Front sqts:
161,172,185,161,172,182,161
B) Push press
115,120x1x1 F,120,120x1x1F,120x2F,120
C) 4s :
Row 500m
s2oh x10 rps
OH walk lungesx10 res 155/105
Rest 3 min
I had to scale it only because I have RSD in my right foot( it affects my balance and its painful always) I uses 85 lbs my time overall with the rest included was 53 mins (YIKES ) LOL
A. Done
B. worked up to 160 lbs
C. Row/S2O/Lunges (scaled at 115 lbs): 3:52, 4:04, 4:03, 4:33
DMA done.
Warmed up with a 2 leg less rope climbs. Just for kicks.
Offseason.
A. 145-165#
B. 125#
C. Scaled to 95# for both S2O & front-racked lunges UB. Went straight thru. Rows were all 2:05-2:10. Cheryl B’s “moderate pace.” 🙂
M and a done
Hatch squat program week 10
Bs 5s at 75,80,87.5&92.5 light week before retest next weekend
Fs 5s at 60,70,70,70
Push press at 2reps 70,75,80,80,80,80×1
Wod did
Row 500, sto @60×10& lunge front rack @ first rpund then 60. Few months back there was no way i could do that heavy on lunge. All this squatting must be helping.
Times for 3 rounds was 4:00, 4:38& 4:22 only time for three rounds as class started
Really looking forward to seeing how my legs feel after this, since i also did fs yesterday
Worked on MU & drills for 45 min – can’t figure out how to link them for I loose the false grip and can’t do them with a regular grip – thoughts?
Worked with oly coach in afternoon on snatches 1+ hrs – major breakthrough for me – I actually like them now.
No time/energy for the rest
This is just me, but u dont need a full false grip. But u dont want to hang, if there is such a thing as half false grip, which in my books there is, this may help. Its half way between bottom of fingers and ur wrist. This is where i grip, eventually u slip to just hang grip, thats when u jump off and start again
Thanks Quinn – SO much to learn. Have a great weekend!
The neutral grip or non false grip were elusive to me for the longest time…so for my first 6 years of CF I pretty much only used false grip mu but had a very limited kip due to the problem you experience with losing the grip. My suggestion to you is to work a lot on the swings (using the neutral grip), trying to perfect the swing the best you can, as well as incorporating the peek a boo drill. The low ring transition drills we did today will help with feeling the speed of the turnover you will need.… Read more »
Thanks Cheryl – I will start working with a neutral grip – it would make it a lot easier on my wrists and in jumping up to grab them. Hope the trading is going well for you!
B. 115
C. 5:05/4:55/5:14
A. 67 & 97 lb stone
Yoke carry 135 x 2
Rope pull 90/135
Sandbag carry. Not sure who heavy but walked 300 meters without dropping
DB press 25/35
SC carry 70 KB
Sled Pull 90
Games Prep in one session: 1A. 10 sets of 3 MU: something started to click today with the hips and a faster turnover…super happy about that! Only had a couple sets where I missed my 3rd, so added on a couple more sets. Muscle up transition drills-feet on ground and feet on box x 20 reps each. 1B. Thruster EMOM: 95-105-115-125-135-145-155-165-175(m) 1C. 3 sets of 800m+10G2OH, rest 3 mins: 3:56, 3:59, 4:11. (Run portion 3:17, 3:21, 3:31). Compared to 5/6/16, I shaved off a total of 0:45! ? On strongman stuff, we mixed it up a little bit, we don’t… Read more »
So prettty! ???
Off-season
Mob/Act done
A. 265×4,4&6 280×3,3 300×2,2
B. 185/205/215/220/225/230×2(felt strong with this movement today)
C. 3:30-3:45. Ooof these had me breathing hard. Lunges were tough.
Post – 2 x 100′ rope pulls at 215
Iron Scap.
Mobility
Late start so jumped in.
B. 135-205 thrusters. HUGE PR for me!
C. Skipped cause literally just ate lunch before thrusters
Sesh 2.
A. 2× 100 Overhead carry 185#.
B. One arm press 40#
C. 2×200 105# sled pull with 2×53 kettlebells.
Games prep:
A. did 3×10 MUs – Cheryl is insistent I point my toes so here is a video of that
https://www.youtube.com/watch?v=6EWbihMxcTw
B. made it to 205 failed at 215- about 26 pounds shy of my PR- arms still whacked from the sand bag
C. I subbed 25 HR PUs for the G2OH bc of tight upper from Wednesday run splits were 3:21/3:23/3:25
Did a 200m sled drag at 90 lbs 3 farmers carry of 53 lb KB in each hand
fun day
Where’s the pretty MU video!?!???
Those look pretty good I guess! Now if we just stop you’re swinging! ?
Those were very pretty Albert! You look just like Bart Conner LOL!!
A. 145/155/160/145/155/160/145#
B. 110/115/120/120/130/135# (10# more than last week)
C. 3:45/3:45/3:25/3:35 Rx (slowed row and did 10 SHO right into 10 walking lunges in last two sets)
Dang you were fast!
ROMWOD
1 1/2 hours with my gymnastics coach today, I am super stoked to be working with Vic Pellegrino on my gymnastics we are rebuilding everything to make me gymnasty
FS 230/245/265/230/245/260
Upper Body for me for the weekend-Giving my knee a rest.
Did the Strict Press Cycle-
5-50
5-60-5-65
3-85 X3 failed the third on the second set didn’t rest did 5 kettlebell 3 swings-
So decided to keep going with 1-Finally #100! YAY #5 PR…
EMOM for 10 min-1 strict dip-working on the depth-Nailed everyone.
M&A done
A. All reps done@215/230/245
B. 210-2 sets of 3 then 4×2
C. 5:53/4:18/4:32/4:11-I was gonna quit in the first Rd…..damn you National Doughnut Day!
But you did it! Nice work Jay. The lunges nearly killed me!!
1 rep of lunges in the first Rd I threw the bar down and thought, there’s no way! But I picked it back up and kept grinding! The last Rd I went ub!
I had a similar experience… First round was a mind blower then I was like oh no I can do this!
M& A done
A. 125/140/165/155/160/165/155. Wow these felt strong today!
B. 115/120/125/130/135/140 10# more than last week!
C. Oh my this was rough. 4:29/4:41/4:07/4:28. RX
Nice job Tracy!
M&A Done
A. 157,167,177,157,167,177,157
B. 140,150,155,165,175,185, up 5% from last week
C. 3:24, 3:30, 3:31,3:30 Did 115 on S2OH, 65# on lunges(healing from psoas pull so not risking it).
Off Season
A. Warmed up to 155 & back is on fire, so I stopped warming up.
B. 143 for 3 x 6 sets (up 5% from last week).
C. Back killing me, so I called it a day. I think swimming yesterday made things worse.
Oh no Ian! Epsom salt bath, castor oil treatment and bodywork asap
Off Season
**One of those days here at the box. Extremely busy which is a great thing, but definitely off schedule, rushed and just all over the place mentally. Still forged ahead to make the best out of the session…and truly just happy I was able to get most of it in!!
Mob Done
A. Based on 335
250/265/285/250/265/285/250
(No misses….felt heavy today!)
B. Up 5% from last week
140/165/185/210/230/240(m)
C. Only time for 2 rounds….
4:22/4:04
RX
Hope everyone has a great Friday!
Great mindset Mike!