Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Five sets of:
*Bench Press x 3 @ 70%
Rest 30-45 seconds
*Press as fast as possible all the way to lockout.
Two sets of:
Floor Press x 8 reps
Rest as needed
B.
For time:
Row 1000 meters
15 Snatches (power or full)
30 Toes-to-Bar
15 Snatches (power or full)
Row 1000 meters
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
C.
For time:
400 Meter Farmers Carry
35-49: 32/24 kg
50-59: 24/16 kg
60+: 16/12 kg
A. 93# bench and 75# Floor
B. Time 18:35 working on T2B (singled them) 65#Sn.
C. Time 4:40 w/ 35# kbs.
170
16;08
7:00m
A. done 165
floor sets empty bar
B. 33 : 37
135 lb single.snatch.I delayed a lot in the snatch
C. 10 :12
A) 185x3x5 bench 135/155x8x2 floor
B) 18:37 135 singles TTB felt stiff broke into 10/10/6/4
C)6:55 2 70lb KB
Day behind, kids party yesterday.
A1. 165 across
A2. 70# kbs
B. 17:59, slow singles on the snatches
C. 4:58
Did a fun partner (male/female) comp today. Below is a picture of the WODs. For the first one, we were taken by bus to the track for 400m runs (each) relay style followed by keg rolls, then keg carries up and down the field ( x2) and another set of a 400m run each. The second WOD was the most challenging for me as HPC&Js at 105# were pretty heavy for me. In the third WOD, I got to play while my partner had to do the work… I PR’d my thruster (both a 1RM and 2RM PR) at 120#.… Read more »
Morning session:
Games programming with Cindy K.
A. MU work. Then did 3 x Max UB MU 3/4/4
B. 16:30 metcon
C. 50# bamboo press 3×6
2 hours later
A. 105# bench press
B. 15:15 (85# Snatch and used the concept bike 2k instead of last 1k Row).
C. 8x200m Assault Runner 1:1 rest.
A. 215
A.1 135
B. 21:50…single ps 135 and t2b were terrible
C. Walked with 2 53lb kettle bell (1 in each hand) for 400 m untimed. Was the rx each hand or solo? Thanks guys and gals and a happy rest day to all!
DMA Done
A. 70kg / 20kg DBs
B. @ 40kg Hang Power Snatch (crappy gym) – 13:11
C. 24kg KBs with 5-6 short breaks
Just a question about the program. Is there an explanation of each movement and why we’re doing it and what the stimulus goal is? There’s not a lot of explanation or Direction. Also, what are the weight suggestions for the dumbbells?
A. My husband was home today so I went ahead and dried for a heavy single first (last week I didn’t have a spot) 5# heavier than last week so now I have a true max to work off. Then completed the 70% sets
B. Done 15:47. Lots of breaking up my toes to bar. Only a mild mental panic on the second row for about the first 200 Meters. Then I got my breathing and mind under control.
C. Done but we don’t have anything over 35# dumbbells so I did 3 sets
58/5’9″/160
Warm-up/mobility done.
A) Gosh, haven’t benched in 4+ years. It was never a strong point, so did a few warmup sets, then 5 x 3 at 105.
Wasn’t sure on the floor press. Used 35 lb dumbbells. Is it supposed to be with the bar?
B) 20:56. Singles on power snatch took too long.
C) done.
(50-54)
warm up & mobility: done
A. done: 85#
floor sets: 65#, 75#
B. 17:59
C.done
Gym Workouts: – Snatch 2sec pause at knee (135# so 65% of 1 rep max). Worked technique/form – Snatch balance 135# A. x3 A1. Single Leg Single Arm RDL x 8/side (55# DB) A2. Single Arm DB Floor Press x 10 (60# DB) B. 20min AMRAP – Teams of 3 – Max Effort – Pwr Clean @ 135 x 5 reps – BBJO x 5reps – Strict Pullups x 5reps – Ring Dips x 5 reps – Alt Row/Bike each round for 5 Cals Surprisingly felt good today and explosive. Like these type of wods because I can go full… Read more »
A. 5×3 at 175, then floor 2×8 at 175.
Then did Team Jeremy WOD with gym (charity workout to help a child with cancer in honor of a box member who passed away several years ago).
Teams of 2, 25min AMRAP:
5 Squat Cleans (185)
17 KB Swings (70#)
40 Pullups
58 Box Jumps (24″)
Did 5 rounds. Teamed with my 13-yr old, who did 55# cleans, 35#KB, band assisted pull-ups, and 24″ box jumps. Enjoyed this.
A. 70#….my bench is pathetic
70# floor
B. 15:45 ttb…no rythm awful
C. 4:53 ?
Warm up done
A. 81#
Floor press 65#
B. 17:45 scaled weight to 55#. Back from vacation and my shoulder was a little achy.
C. done
DMA done
A. 155# not a fan of bench
A1. 110#
B. 19:40
Snatches 135# singles
Row 3:56 4:30
C. 32kg ~7min
Good to be back to the grind
A. 170 for all. To light
A1. 115 very explosive but to light
B. 14:19 I went at comfortable pace not to tax shoulder. Singles on snatches and sets of 10 for t2b. Rows were 4:00 and 3:52
C. 6:03 sucked…….but fun!
Nice work today Tom!!
Nice work Tom!
Two sets of:
Floor Press x 8 reps
Rest as needed
Empty bar?
No pick a weight you can do 8 of. Warm up and find a weight
Thanks