OFF-SEASON
Dynamic Mobility and Activation
Three sets of:
Foam Roll T-Spine Stretch x 10 pulses
Hawaiian Squats x 6-8 reps per leg
and then . . .
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed
A.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat x 2 reps @ 3111
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 80-85%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + Snatch @ 85%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85%
D.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Weighted Hip Extensions x 10-12 reps @ 2111
Rest as needed
Three sets of:
Bamboo Bench Press x 20 reps
Rest as needed
GAMES PREP
SESSION ONE
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 1 rep @ 4211
B.
Every minute, on the minute, for 15 minutes:
Snatch x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
C.
Five rounds for time of:
6/4 Muscle-Ups
12/8 Strict Handstand Push-Ups
12 Alt. Reverse Lunges
40-54: 70/55 lbs
55-59: 4/2 Muscle-Ups; Strict Handstand Push Ups to 2″ riser; 55/35 lbs
60+: 6/4 Chest-to-Bar Pull-Ups; Strict Handstand Push Ups to 4″ riser; 35/25 lbs
SESSION TWO
A.
Back Squats
*Set 1 – 10 reps @ 70%
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 80%
Rest as needed
B.
Every minute, on the minute, for 16 minutes:
Even Minutes – 3 Thrusters
Odd Minutes – Bar Muscle-Ups
40-44: 185/135 lbs; 4/3 Bar Muscle-Ups
45-49: 155/115 lbs; 3/2 Bar Muscle-Ups
50-54: 135/95 lbs; 3/2 Bar Muscle-Ups
55-59: 115/75 lbs; 2/1 Bar Muscle-Up
60+: 95/65 lbs; 3/2 Ring-Dips
GP – session 1
A. 85/95//95/100/105
B. 60/65/70/75/80-85
C. Did 5 rounds – 2MU, 8 strict hspu w/2″ riser , 12 alt rev lunges w/45#db – no time
Session 2 (3hrs later)
A. 140/150/160
B thrusters 85#, banded bar MU
A. Done. Subbed 30ft HS walks to wall to HSPU x6
B. 185, 205, 225, 245
B2. 245, 255, 265, 275, 285fx2 still got 93% so I guess I can’t complain
C. Done 95# step up and 45# pull up
D. Our bike is jacked. Subbed my deficits: 500 dubs for time. 7:45 so many breaks and terrible stamina :/
Off-Season
Mobility done.
A. Up to 155
B. Skipped, lost a lot of time due to limited space in the gym.
C. Done. Think I did 6 sets at 85%
D. Started doing DB Bench Press then ended up doing the Games-Prep 2B.
Comp yesterday-An amazing day for me as my gymnastic skills and endurance has reached a higher level. YAY!
Repped 30 Pistols-That was the highlight of my day
My run was faster kept pace didn’t slow down
PR’d my cycled T2B
Went light today just to move-Wasn’t on the clock today
Rowed 1000K
OHS-to #115
snatch work – worked on keeping my arms long on the pulls
22 Push-up challenge
ROMWOD
Cheryl B. calls a 2:15 row pace “moderate.” That’s my race pace. 🙂 lol.
Games Prep Session 1
DMA done.
A. 55# OHS (tight right shoulder and calves, but PR).
B. Snatches up to 100#.
C. Time for only 3 rds of 6 C2B/8 SHSPU/12 Reverse Alternating Lunges.
Session 2 (immediately following)
BS 135/145/155# and 3 reps of 165# thereafter.
Good luck on the tooth Cheryl.
Just watching that West Regional was motivating enough. Take a look.
So infection decided to set in over the weekend on a tooth I had already had a root canal performed on a few years back! Extraction surgery scheduled for tomorrow morning, so I’m going to be a bit silent the rest of the week! Not fun!? For those of you who are having a little trouble getting motivated to train, maybe this will inspire you and be thankful for the ability to be able to do what we do on a daily basis! Have a great week! Today I just Rowed a 10k at moderate 2:15 avg tempo, 45:00. It… Read more »
Feel better Cheryl
Thank u!
Oh no, Cheryl! Hope you heal quickly!
Thanks Teesh! It will be so much better after I get it out!
Hope all goes well and you’ll be more fierce next week
Mob/Act Done Z-press with 50# DBs
A- 185 all sets
B1- 140
B2- 155
B3- 170
C- 275/295/325 then 325
D- DB Press w/ 50’s hip ext with 45#’s
Then Bamboo BP w/ 35# KB’s
M&A done Z’s w/35# db
A. 135/155/175/195/205
B. 135/140/145 then 155/160/165 then 5×165
C. 5@250/3@270/305 then 5×3@305
D. Inc. bp w/55# and 45# plate on hip ext. then 45# bar w/ 1 pood
Mobility: Complete (Z-Press – 50# Dumbbells)
A. 225# all sets
B1. 150#
B2. 170#
B3. 185#
C. 5 x 285#, 3 x 305#, 1 x 350#
C2. 5 x 3 @ 350#
D. No Dumbells – subbed incline barbell bench press and good mornings
2 x 8 @ 205#, 1 x 5 @ 205#
1 x 10 @ 95#, 2 x 10 @ 75#
No bands available for bamboo benchpress will have to catch up on this one.
Bam! Strong numbers dude!
Session 1 A. narrow grip 155/175/185/195/205 B. 115-205- 1 miss at 185- lots of twinkle toes today C. 10:24 RX – I missed the last muscle up- probably cost me 30 secs. did a few squats from session2 5x 245/ 4 x 265/ 3 x 275- I have been skipping squats because of time- I will start hitting them again, I knew during Saturday’s WOD when 195 was feeling so heavy that I needed to get back to squating. BTW: I forgot to post saturday’s wod time was 12:39 – I took the squat off a rack because of elbow… Read more »
Sesh 1
A. Narrow grip 95-135
B. 95-165. missed 165 twice
Sesh 2 right after
A. Squat 245, 265, 285
Short on time so called it a day.
Off Season:
Mobility done. 35# kb for z-press (no DB).
A. Worked up 130# – OHS x 2 reps (finally getting some heavier weights on).
B1. 75#
B2. 85#
B3. 90#
C. 120#, 130#, 150#.
Set of 3 @ 160# – Back Squats
D. Did Bench Press with 85#, 90#, 95# (no incline)
Wtd Back Ext @ 25#
Bamboo Press with 15# KB (these sneak up on you).
Session 1, 5:30am:
A. OHS/snatch singles up to 75%. Gradual improvement each week.
B. EMOM 16, Evens: 3 thrusters @155, Odds: 8C2B
Session 2, 5:00pm:
A. Backsquat 10/8/6 235/255/275
B. 5RFT 18:10 subbed strict ring dips for MUs
C. 225,255,285
265 5×3
D. Skipped
GP Session 1
A. Stayed with 3 reps: up to 160 for narrow grip then 195×3 with normal grip (mobility still an issue)
B. Up to 190. These felt good today. I am usually to far forward and end up on my toes in the receiving position. Because of calf injury I was really conscientious of staying back and landing flat footed.
C.. 16:09 (70lbs. was to heavy, used 60lbs. and did 14 reps)
Nicole – are the alt reverse lunges with DB’s or weighted bar? Thanks
Off seasn M and a done. A worked up to 55kg feeling bit wobbly, but at least i can do them. B1 40kg for 2 sets, 45 for 1 B2 50 for 2 sets, 55 for 1 B3 did 5 sets at 60kg. Some felt better than others , happy to be doing these again finally. Skipped c as have hatch squats tomoro Did extra work on mu swings and strict pull ups. Toes to rings again with some kipping pull ups to see how they feel. Banded good mornings with tuck rocks to finsh Everything is going by feel… Read more »
Did my strength , swam , bamboo press at 24lbs each side did games thruster emom
Rx the Thrusters at 135 got pAinful at the end but I did them do happy with that ??
2 mile run with vest to get ready to do Murph with the Fd,and Pd.
Off Season Mobility – done! A. OHS 95/105(f)/105/115/125/135(PR)#5 Think there was room for more! We’ll see next week. B1 High Hang and Hang 95/100/105 B2 Hang & Snatch110(f)110/110(f)110/115(f)115 B3. Pull & Snatch 115(f)115/115(f)115/115/120/125 C. Squat -145/165/185 then 5 sets @ 185 (up 10 lb. from last week) D. DB Bench Press #35/40/40 Hip Extension #25/25/ B.Bench up #5 from last week Spent the week-end watching the West Regionals. Super happy for a former student of mine who won the men’s side. Yeah Brent Fikowski. And so proud of Cody Anderson on his performance as well. Had the pleasure of meeting… Read more »
Mobility done
A. 145/155/165/175/185
B1. 130/130/135
B2. 145/145/150
B3. 155 all sets
C. 200/215/245, emom at 245
D. Done