OFF-SEASON
Dynamic Mobility and Activation
Two sets of:
Band Resisted Glute Bridges x 20 reps
Prone Leg Lift x 8 reps w/a 3 second hold at top
Partner Assisted T-Spine Stretch x 3 breathes
and then . . .
One set of:
Banded Tempo Squats x 10 reps @ 3211 (insert link)
A.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
B.
Every 90 seconds, for 9 minutes, complete:
Shoulder Press x 3-4 reps @ 80-90%
C.
For times:
Row 1500 Meters
75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 1000 Meters
95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 500 Meters
105 lb Shoulder to Overhead x 15 reps
40-54 Males: 105 lbs for set 1; 135 lbs for set 2; 155 lbs for set 3
40-54 Females
: 75 lbs for set 1; 95 lbs for set 2; 105 lbs for set 3
55+ Males: 95 lbs for set 1; 105 lbs for set 2; 135 lbs for set 3
55+ Females: 65 lbs for set 1; 75 lbs for set 2; 95 lbs for set 3
GAMES PREP
SESSION ONE
A.
One set of:
Band-Assisted Upper Anterior Chain Opener x 45 seconds
Five sets of:
Speed Swings x 5 reps
Rest as needed
followed by …
Three sets of:
Peek-a-boo Swings x 5-6 reps
followed by …
Two sets of:
Ring Jump-up to Low Catch from Box x 3-5 reps (no extra dips)
followed by …
Five sets of:
Muscle-Ups x 40% of max UB reps
Rest 60 seconds
B.
For times:
Row 1000 meters
Hang Squat Snatch x 10 reps
Rest 3 minutes and then . . .
Row 1000 meters
Hang Squat Cleans x 15 reps
Rest 3 minutes and then . . .
Row 1000 meters
Ground to Overhead x 20 reps
40-54: 135/95 lbs
55+: 95/65 lbs
C.
Two sets of:
Overhead Yoke Carry x 50′
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100′
Rest 2-3 minutes
*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.
SESSION TWO
A.
For time:
5 Muscle-Ups
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
5 Muscle-Ups
40-49: 205/135 lbs; 225/145 lbs; 245/155 lbs; 255/165 lbs; 265/175 lbs
50-54: 185/125 lbs; 205/135 lbs; 225/145 lbs; 245/155 lbs; 255/165 lbs
55+: 3/1 Muscle-Ups; 155/105 lbs; 185/125 lbs; 205/135 lbs; 225/145 lbs; 245/155 lbs; 3/1 Muscle-Up
B.
Four sets of:
Clean Lift Off x 2 reps + Clean Pull @ 95-100%
Rest as needed
C.
Three sets of:
20 GHD Sit-Ups
Rest 60 seconds
50 Double-Unders
Rest 60 seconds
Off season.
A – All sets at 185#; used straps again to work on increasing my front rack mobility. It’s helping. Left adductor tendon still gets sore in the last rep or two each set.
B – All sets at 140#.
C – 6:53 (105#), 5:38 (135#), 4:38 (155#). This is why I am a bad crossfitter. The first round was a breeze and then the last two rounds were terrible. Did 8×2 at 155# with one no rep. Heavy overhead just kills me. I need to somehow fix this. Adding 25# of muscle would help. lol.
Partner mt bike ride first (keeping the man happy) – 1:25 Rested 1 hr then: A. Worked on MU – did 11 singles w/2 misses – working on jumping up to the rings vs. starting on a box and grabbing them. I don’t pull deep enough – any tips so I don’t land so low??? B. 5:47 (75#), 6:39 rx, accidentally stopped timer on 3rd round C. skipped- no yoke or sled/rope where I am D. Clean pulls @ 135# E. 3 sets GHD / DU added in 100 hollow body bounces & 3 sets L sit leg lifts X… Read more »
Off season
Mobility done.
A. Front squat: 105#, 115#, 125#, 135#, 145# (all 5 reps)
B. Shoulder press: 105 – 110# on all sets
C. Row/S2O: 7:53 (105#), 7:49 (135#), 7:04 (155#) (heavy S2O are my weakness)
I was under a time crunch again.
Offseason.
DMA done.
A. 135#.
B. 95#.
C. Games version, session 1, but with 1/2 mile sprints.
C1. 95# snatches.
C2. 115# squat cleans.
C3. 135# G2O.
No time. Done.
Off-Season
Mob/Act done
A. 215/225/235/245/255 x 5 all sets
B. 135/145 – 3 sets/ 155 – 3 sets (3 reps each set)
C1. 6:27
C2. 4:38
C3. 3:11
Post- did MU drills and EMOM from session 1
Then OH yoke Carries at 265 and Rope pulls at 215
Mob done:
A. did 5×5 unb MUs
then did the part A from session 2- 5:39 Mus were unbroken and the 265 clean was an 8 pound PR
then did part B from session 2 5:59/5:35/6:32- not super proud of my effort on this
https://www.youtube.com/watch?v=qjVoiQ9kUdo
That was a great PR… Looked so easy! I see another PR coming soon !
Absolutely! Al, you have 300 lbs in you!
300! You have 10 weeks to get me there!
No problem! 🙂
Great job Al. That did look easy. Looks like you had a great week of workouts all around!
Challenge accepted!
Was that your PR Al? I am underwhelmed as that looked like a warm up. 😉
Well I was in a wod, its not like I could add more weight- I had muscle ups to do
🙂
Games prep in one long session in this order:
1A. Done. MU skill work and then 5 sets of 2-3 muscle ups unbroken non false grip, rest 60 secs
2A. MU/Squat clean ladder. 3:38. Rx
1B. Row/barbell. 5:06, 5:08, 7:19.
2C. Did 3×20 GHDs.
Nice work on your muscle ups Cheryl!!!
Thanks Nichole! They are starting to feel more comfortable…still have a ways to go, but we are moving in the right direction!
Off-season
M&A done
A.185/190/195/200/205
B.all sets @145×4
C. 6:38/5:36/3:35
Mobility done.
Sesh 1
A. Swings, MUS, jumps etc.
B. 7:00, 5:46, 6:17
Sesh 2 right after
A. 155- 215. Missed 225.
Then 3 sets 2 GHDs.
Mobility – done
A. Pause Front Squats – Went 5 lb. heavier on each of the sets from last week. 105/120/130/135/140 Felt stronger on all of the sets as compared to last week.
B. Press – 80/80/85/85/90/90 4 reps for each set
C. Row & S2O – (95 for 25 reps) 9:17/(105 for 20 reps) 7:05/(135 for 15 reps) 5:40
Apprehensive about doing the set at 135#. Broke them up into 3/3/4/5.
Off Season
D & A done
A. 135- that last #4 rep was killer on every set!
B. 75/80/85/90/95 shoulder felt much better today
C. 7:35/5:45/4:16 I just go slow on the row. I tried to pace at 2:00/500 … that didn’t work out too good. Guess it’s a goal I can work towards for now on.
Always working.
Great day!
Off Season
ROMWOD
Mobility Done
A. 120/125/130/135/140
B. 75/75/75/80/80
C. 9:02/7:10/5:00
Paced the row a little slow
Good Day!
Off season
A. 127#/132/137/142/142 all 4 reps
B. 90×4/95×3(5)
C. 7:35/5:17/3:13 Rx (first 2 sets UB then 9/6)
Good work Leticia… So good you got all 20 of the 95 unbroken! That is just awesome. Soon you will get the 105 unbroken too!
Thank you Tracy 🙂
Nice work!!!
Games Prep Done in One Long Session
-MU/Squat Clean Ladder 3:40 (Really happy with this because the last weight in ladder, 255, is within 2 lbs. of PR)
-3 x 1000m row w/ barbell complex: 6:03/5:54/6:30
-Clean liftoff/Clean Pull done: 225,245,245,255
-2 x OH Barbell Carry done: 205,225
– 5 sets of 6 MU done w/ 60 sec. rest
-GHD/DU- done as a met. con. 5:53
-skipped sled pulls, biceps still sore from the last time we did this
Good day of training overall. Have a nice day all!
Solid Al!!!!!!!
Thanks Nichole. I had been feeling wrecked since the MQ but I finally started to feel better this week. I hope that you have a nice weekend.
FS 175(5),185(5),185(5),190(5),190(4)
SP 135(4), 135 (4),135 (4),140 (4),145 (4),150 (3)
Row/S20 (6:40) 105#, (5:03) 135#, 3:20 155#
Wasn’t as bad as I thought it would be so I probably didn’t push as hard as I should’ve.
Off Season
A. 125/130/135/135/135
B. 75/80/80/80/80/85/85
C. 7:38 @65/6:03 @75/3:20 @95
Should have tried heavier. It’s been a really rough week for me mentally, wasn’t sure how I’d feel. My first day back since Sat training. Felt good to get back in the swing of things.
Happy to have you back on Gina!
Off season
Did everything accept the front squats because of an injured knee.. Did some gymnastic instead and some bench press.
Presses 37,5 kg
The rowing and stoh was so funny and hard puh = 24:50
Thanx for today’s prog???
Mob
FS 155/185/205/215/220
SP 135 across
C. 6:48 UB #105/. 5:00 #135 (dropped bar @14, weak sauce / 2:28 UB #155
Got mad about dropping bar and let it rip for rd 3
Great job on that 155#set awesome time!
Thanks, I seriously pace way to much lately, got upset with myself and it definitely came out in the last set. lol
M:40-44
FS: 185, 205, 225 x3
SP: 150 at 4 reps each
Wod: 6:26, 5:04, 3:21
Off-Season
Mob done
A. FS @ 3211
All 5 sets @ 231# (105kg; + 5kg from last week)
B. SP (Based on 185)
145, 145, 145, 155, 155, 160
C.
1. 6:20 (Row @ 5:35; 105 S20 UB)
2. 4:42 (Row @ 4:43; 135 S20 10/10)
3. 3:00 (Row @ 1:45; 155 S20 5/5/5)
*Really wanted sub-3:00 on last one but weak mentally and dropped bar instead of finishing last 5…lesson learned)
Nice work on those FS.