Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow
x 2-3 minutes depending on how tight you feel
T-Spine Hold on Foam Roller x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws
x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
A.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee
*Sets 1-2 – 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 80% of 1-RM Power Snatch
C.
“Christine”
Three rounds for time of:
500 Meter Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20″)
55+:
Step-Ups Allowed; Men: Bodyweight; Women: 3/4 Bodyweight
Please scale the load if needed. I want to see sound mechanics for the deadlifts so adjust the load if needed.
Optional Additional Session
Four sets of:
800 Meter Run
Rest 2 minutes
A. Done
B. 42.5,45,47.5 kg
C. 11:45
A. Done
B. 49,53,56kg
C. Time: 12:00
A) Worked on three quarter handstand wall walks and Marching and Thigh Taps on 20″ box. I have videos of the HS wall walks but I look like a cripple, my right leg appears to be higher on the wall than the left and I know my back is sagging, will post later. I know my hips are uneven so I don’t know if that is the issue. B) Cleans with 2 second pause at knee. 70% of my 1RM power snatch would be a non-existent weight so I just chose what I thought would be a reasonable weight for… Read more »
DMA – done
A. done
B. 85 – 85 – 90 – 90 – 95 – 95
C. 11:58
Pretty consistent rounds.
Row times: 2:00.5/1:58.7/1:59.9
UB deadlifts @ 155
Optional Session from yesterday – 5 X 750 row with 3 min rest
3:06.4 – 3:03.9 – 3:02.2 – 3:02.2 – 3:00.2
DMA done
A. Done
B. Did PS at 95/100/105/105/110/115
C. 10:55. DL@135 UBx2 then 6+6. Row definitely got a little slower each round
So fast Vivian!
A) power snatch 120,130,140
C) Christine 13:31 195#
DMA & warm-up done A – got my first 12 foot handstand walk today! So excited! Will be 55 in October… who says an old dog can’t learn new tricks!? 🙂 B – 70 / 75 / 80# – I’m doing something wrong here as these just don’t feel right. Will upload videos. C – did a WOD with a couple of guys who follow Comptrain: 75/50 cal assault bike buy-in (got off bike at exactly 4 mins), then 21 – 18 – 15 of T2B BJOs (24/20″) Ascending power snatches (Rx was 95/65 – 115/75 – 135/95#, I did… Read more »
Nice work!!
Thank you, Miki!
Had to merge yesterday and today.
A) PC 105,115,125
B) Bench 6×2 @150
C) split dB deads 40#\ tricep dB ext 40
D) Christine 17:21
E) ab roll outs/Powell raise 3×10@10#
Class with hubby!
Partner WOD:
30 AMRAP:
200m partner carry (my hubby weighs about 200#)
20 burpee box jump overs
1000m row
40 db sit ups with press 50# (I did men’s rx)
20 db plank rows 50# (men’s rx)
I think we did about 2 rounds + the carry and a few burpee box jump overs. Fun day. 🙂
Aerobic Capacity
5 rounds of:
– 400m fast and
– 100m slow.
A. Done
B. Power snatch 80/85/90
C. 13:11 145 DL
A day behind, so Friday’s programme. DMA done + my shoulder rehab/prehab A. Bench presses at 45 kg, felt good! B. Split stance DL with 16 kg x 2 DBs & Triceps Extensions with first 15 kg, but that was too heavy so last two sets I did it with a 12 kg KB C. 1. 6:04 min (Run +, WB 10/10/10, Row 2:05 min) 2. 6:29 min (Run ?, WB 15/7/3/3/2/x, accidentally did 35 reps…, Row 2:10 min) D. Completed with Green band for 25 reps and 2 kg plate for 8 reps Additional: 1. 3:24 min 2. 3:22… Read more »
DMAWU) done
A) some 40′ walks, then HS Hold practice
B) pause PCs 2@80kg,2@80,1@85,85,90,90
C) “Christine” 11:51 (DLs @ 80kg)
A: 5 min Handstand Marching, 5 min Single Leg Thigh Taps
B: 88/95/100#
C: 13:21 (185# DL)
– R1: 3:47, Row 1:40, UB DL and BJ
– R2: 8:32, Row 1:47, 6/6 DL, UB BJ
– R3: 13:31, Row 1:50, 8/4 DL, UB BJ
Optional
– R1: 3:19 w/ 14# vest
– R2: 3:18 w/ 14# vest
– R3: 3:15 w/ 14# vest
– R4: 2:57
DMA Done
A) handstand walks up my driveway it’s at a slight incline
B) power snatch
115, 125, 135
C) 10:26
DL 205# 24” box
Fast time, well done!
A. Done got great
B. 115×2/125×2/135×2/145×2
2 sets of each x 2 reps
C. Did class partner WOD
3 rds of
400m run
40 burpees
12 tire flips
Then
90 db snatches 50#
90 goblet alt lunges
12 wall walks 30:00 cap
22:42
A. Ok
B. Ok
C. 12.22/92kg
A. HS-Walk
EMOM10: 5m (always UB)
B. Tempo-Press (Snatch yesterday)
6 sets with 2 reps @ 52,5 kg across
C. 3RFT:
– 30cal AB (too much),
– 12 DL @ 85 kg and
– 21 Box-Jumps (and Step-Downs).
12:34 min
DMAW….. Done
A: Done… not very successful
B: Done 50kg….55kg….60kg…65kg
C: 13:03 Mixed Box Jumps and Step Ups to nurse calve strain.
Additional: 1600m BikeERG
1. 3:27
2. 3:21
3. 3:10
4. 2: 56
I’m confused. Are we snatching or cleaning for part B?
I think we’re Snatching. We’ve already done Cleans this week and current history has us doing Snatches on Saturday.
We alternate Power-Snatches and -Cleans on Sat.
Thanks. Think I’m still going for Snatches since we did Cleans on Tuesday.
Is power clean but the load of weithg is from p, snatch!
Sorry for the confusion!