OFF-SEASON
Dynamic Mobility and Activation
One set of:
Shoulder Opener x 30 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.
Five Sets of:
Front Squat with a Pause x 5-6 reps @ 3211
Rest 3 minutes
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C.
Every 4 minutes, for 20 minutes, complete:
Assault Bike x 20/15 calories
Pull-Ups x 15 reps
Make each set as fast as possible.
GAMES PREP
Session One
A.
One set of:
Band-Assisted Upper Anterior Chain Opener x 45 seconds
Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
THIS IS A TEST! Please be diligent and accurate about noting your repetitions, and please report your results.
55+:
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
30 seconds of Pull-Ups
Note reps achieved for each set.
B.
Three sets of:
Run 800 Meters
10 Ground to Overhead
Rest 3 minutes
40-54: 135 lb/95 lbs
55+:
115 lb/75 lbs
*Try different techniques of your ground to overhead. Push the pace on these sets since you have rest. Record times for each set and assess what technique you liked the best.
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.
10 Squat Snatches by 2:00
8 Squat Snatches by 4:00
6 Squat Snatches by 6:00
4 Squat Snatches by 8:00
2 Squat Snatches by 11:00
Time cap: 11 minutes
40-44: 155/115 lbs; 185/135 lbs; 205/145 lbs; 225/155 lbs; 245/165 lbs
45-54: 135/95 lbs; 155/115 lbs; 185/135 lbs; 205/145 lbs; 225/155 lbs
55-59: 95/65 lbs; 135/95 lbs; 155/115 lbs; 185/135 lbs; 205/145 lbs (Power snatch into a squat is okay)
60+: 75/55 lbs; 95/65 lbs; 135/95 lbs; 155/115 lbs; 185/135 lbs (Power snatch into a squat is okay)
B.
Four sets of:
Snatch Lift Off x 2 reps + Snatch Pull @ 95-100%
Rest as needed
C.
Three sets of:
15 GHD Sit-Ups
Rest 60 seconds
5 Bar Muscle-Ups
Rest 60 seconds
55+: Chest-to-Bar Pull-Ups x 5 reps
*8 Jumping Bar Muscle-Ups if you don’t have bar muscle ups
Off season.
A – FS to 175#. Used straps to improve ROM for front rack position.
B – 5@85, 5@100, 5@120, 3×3@140, 10@100.
C – 1:25, 1:18, 1:18, 1:25, 1:29
Off season.
M&A done.
A. FS 95/115/135/140/135
B. 55/65/75/95/10t5x3x3/95×10
C. 12:02. I went straight thru.
40 GHD’s.
Mobility done.
A. Front Squats: 95/115/125/135/145
B. Strict Presses: 65/80/95/105/115/115/80
C. Assault Bike/PUs: 1:29/1:27/1:32/1:56/1:56
Games Prep: Done in 1 long session 1A. Mobility and MU density test (only allowed myself to use the non-false grip mu so numbers are low but need to commit to this – 5/1/2 (missed 6 reps…humbling…but the positive was that I did link a couple together plus was able to hit one without doing the peekaboo….after it was over, strung 2 more consecutives together). 1B. 4:05 (3:19 run, 5/5 snatch); 4:26 (3:25 run, 2/2/2/2/2 snatch); 4:20 (3:45 run, 10 c&j unbroken). Overall, The clean and jerk was the most efficient and fastest for me at the 95# weight. 1C.… Read more »
Great training day Cheryl! Super pumped to see progress with the non false grip muscle up!!!! And awesome work on the snatch ladder!
Off Season
Mobility: Complete
A. 5 x 225#, 5 x 235#, 5 x 235#, 5 x 235#, 5 x 235#
B. 5 x 100#, 5 x 115#, 5 x 135#, 2 x 170#, 3 x 165#, 2 x 165#, 10 x 115#, 10 x 105#, 10 x 105#
C. No Assault Bike – Subbed 20 Cal Row
1:23, 1:32, 1:35, 1:40, 1:42
Strong man, what are you eating up there. Nice job!!
Thanks Pete! If I said pizza and donuts would you believe me? Haha
Off-season
M&A done
A. 180/180/185/190/195
B. 90/105/125/150x3x3/95×10
C. 1:53/1:55/1:57/2:00/2:12
Off Season
DMA Done
A) FS 3211 5×50,70,90,110,130kg
B) BTNPP (Elbow Mod) 5×50,60kg 3×70,80,85,90kg 10x60kg
C) 20 Calorie Row, 15 KB Swings (Elbow MOD) @ 32kg E4MOM x5
1. 1:39 2. 1:40 3. 1:38 4. 1:36 5. 1:38
Strong!
Mobility done.
Sesh 1
A. 9, 7, 3 jumping MUs
B. 4:22, 4:35, 4:39
C. Yoke carry 185 and 205. Skipped rope pull.
Sesh 2 right after
A. 105, 115, 135, 155, 165. Missed about 4 snatchs. Went over to 11:20.
B. 165-185
C. Skipped
Feeling beat up. Might take Sat for active recovery. Will see tmro. Have a great weekend!
Mob/Act done
A. 205/215/225/235/245
B. 95/115/135/160/160/160/115
No bike so I did
OH yoke carries at 245 and rope pulls at 215
Then GHD and Bar MU 15 and 5
Taking in Chris Spealler’s Mountain Meltdown in Park City tomorrow as part of a co-ed team from my affiliate. A 5k on the mountain with WODs mixed in. It’s fun to get out of the regular setting and take in some friendly competition, don’t you think?
That sounds fun! Let us know how it goes.
Have so much fun, that sounds awesome!
Part A- MU test- 14/6/5
B. 4:22 single snatches
4:29 C and J 5 singles/ % unbroken
4:32 C and J unbroken for 10
rested 30 min and did the regional snatch WOD
session 2 part A-24 reps- could not hit 205-
Good to know that combo is no bueno – something to focus on getting it healthy.
MU test – 5/2 (+1 miss), 2
Skipped B & C for went on mt bike ride earlier today, didn’t have a yoke or rope/sled where I’m training
Squat wod – not in my ball park so worked on technique then did 10 @ 75# (2:00) and made 5 @ 85# (4:00)
Snatch lift offs / Pulls @ 95#
C. Did 3 rounds GHD x 15 and subbed banded bar mu x 6 (made 2 rounds and third round failed – tired)
Mobility – done
A. Front Squats with a pause – 95/115/125/130/135 (6 reps for each)
B. Strict Press – 50/60/70/85/90/90/
C. 20 Cal Row with Pull-ups 2:15/2:10/2:12/2:17/2:11
ROMWOD
OFF Season
Mobility Done
A. FS @ 3211
115-115-120-125-130
B. Strict Press-
50/55/65/85/85/85/60
Set the clock on some funky timing not a running clock-OOppss
Tried to watch it the best I could-Definitely Legs were tired.
So I was around 3 min for each set.
Focused on the pull-ups-So excited to say did not drop to singles at all today! YAY
My scheme was-
7-5-3
5-4-4-3-3
5-4-4-3-3
5-5-5-
7-5-3
Yay!! Good work!
Thank you!
Nice job on your pull ups!
Off Season
Mob Completed
A. Tempo FS @ 3211
5 x 5 @ 220
B. Strict Press
95/115/135/155/155(2)/155/1065
C. on Assault Bike
1:08/1:05/1:05/1:13/1:18
(All PU UB)
****This hurt bad……wall after 3rd round…
I had to force myself back on the bike for round 5
Ha! Me too….Tons of self talk just to get back on that bike for the final round. 🙂
Had to squeeze both workouts into one session so it was done in the order in which I thought I could complete it most effeciently:
-MU Density Test: 20/8/5
-Squat Snatches: 2 rounds plus 1 rep on third round at 185 (failed a 2nd attempt as time expired)
-Snatch Lift off/Pull: 185/195/205/205
-3 Rounds 800m/10s2o: 5:05, 5:08, 5:05 (g2o felt good but my running is terrible, about 4:05 for 800’s)
– No Yoke sled so used a barbell off a rack (185,205,205) Sled pulls done
-3 sets of 15 GHD and 5 MU done
That’s impressive
Thanks Kim.! I was fortunate to have a few free hours this morning. I hope that your training is going well.
Crazy MUs, my brother. You are the man!
Thanks Al. I’m always thankful when the MU’s show up. I’ve been getting my butt kicked otherwise. Another good workout for you brother!
Nice job Al! I want those muscle ups! 🙂
Thanks Cheryl. Congrats on your terrific MQ performance. We are so proud of you!
Fantastic work on those muscle ups!!!!!!
Thank you Nichole.
A. 135/140/140/145/150
B. 50/60/70/85/85/85/60
C. 1:34/1:37/1:45/1:53/1:57 Wow this went downhill fast. Trying to stumble to the pull-up bar was interesting. And that bike!! First few calories was like “oh not so bad” then boom it gets you!! Last round I wished the bike wound break 🙂
Haha! I actually had a bike break in the middle of a WOD.
Session 1, 5:30am:
A. 3 sets: run 800m, 10 g2oh @135 4:18/4:17/4:17 working on push jerk efficiency
B. Accumulated 250m farmer’s carry w/2x48kg KBs
Off Season
D & A
A. 130# ouch
B. 65/80/85/90/65. Last set was really hard had nothing left. Man I was weak on these.
C. 1:32/1:43/1:51/1:43/1:46
Legs were dead. Ran 800 meters to help with recovery
Then crossover symmetry and pat for shoulders and low back
Mob done
Strict Press 95/115/125/135/140/138/115 def need to work on this been laying off the OH stuff due to injury and it shows
FS 135/155/175/195/205
Assault Bike: :54 :58 1:02 1:16 1:13
Omg my quads are smoked I could not walk after
Off season
M&A – Done
A: 155; 165; 175; 185; 205lbsx6 Went a little to light at first. Wasn’t easy but Wasn’t hard. Well until I did 205lbs!
B: 90; 115; 135; 150(3); 115. My strict press needs a lot of work.
C: Air Dyne was broke and rowers were taken so did “Nate” and set a new PR by 2 rds +.
16 rds + 5- This felt really strong!
Nice job Corey!