Dynamic Mobility & Activation
Three sets of:
Band-Assisted Lat & Hip Flexor Combo Stretch x 45 seconds per side
Wall Slides
x 5-6 reps
Russian Baby Makers x 10 reps
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets)
and then…
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 65% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 75%
*Sets 7-8 – 80%
and then…
Three sets of:
4-Stop Halting Snatch Deadlift + 8-second Descent @ 90-100% of 1-RM Snatch
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)
B.
Five rounds for time of:
12 Wall Ball Shots
8 Toes-to-Rings
4 Muscle-Ups
Rest 3 minutes then. . .
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
15 Burpees
40-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54:Â 20 lbs to 10′ target; 14 lbs to 10′ target; 3 Muscle-Ups
55-59: 20 lbs to 10′ target; 14 lbs to 9′ target; 2 Muscle-Ups
60+: 20 lbs to 10′ target; 14 lbs to 9′ target; 1 Muscle-Up for males; 4 Chest-to-Bar Pull-Ups for females
C.
Three sets of:
Single-Arm DB Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
DMA: Done
A1: 65/95/95/105/105/110#
A2: 95/95/105/105/115/115/125/125# ( approx 10# under the percentages per round)
A3: 165/170/175#
B. Just some sets of Dubs (drop in, work travel. did class wod)
C1 DB Rows 55/60/65#
C2 2.5#
delayed entry: did this one today (under the weather -missed yesterday forced myself in today
Dyn/mob: Done
A1) 70×2,7580x3fails
2) 70,×2,73×2,77×2,83xfail,83x1x1fail
3) Halt DL: 93,98,103
B1) 17;23 used 20 med ball Muscle did mostly singles some double sets
2) 8 min amrap: 4+30 double under…(tough!) tot time: 28;23
C) 30lb DB,20 snow angels each
Going to Doctor tom! Im going to still try to do todays tom!
Get better Lise! Great work, despite being sick!
Thanks Coach Nicole..
Im going to do the work scheduled for 11/29 unless you think I should stick with todays..I was going to do todays on thurs… but your the boss let me know 🙂 thank you for all you do!!! <3
That is good Lise! Rest tomorrow and pick up with Fridays training.
Coach Nicole:
thank you for your reply, I saw this too late, I did the wod and posted…amybe I will just rest tom ( thurs) I really feel like a truck hit me now…LOL so I welcome the rest and I will pick it up on friday …disregard mycomment on todays post about maing it up tom! Ill be resting ready to tacklle friday! 🙂 thanks for yout time!! god bless ..nighty night!! Xo
Mobility done
A. 65, 75, 85, 95
A1. 65, 70, 75, 85, 95F
A2 skipped continued to work on skills above.
B. 10:16 then 3+32 (RX 55-59)
C. Done 40lb DB
DMA done.
A1. Skipped.
A2. HHS/HH 65/75/85/95#.
A3. 135#.
B1. 11:36. Scaled to 2 MU’s per round. All singles. Tried stringing them, but shoulders weren’t there today.
B2. Subbed 1.5 mi run @ 10:08.
C. No time.
mob done
A. Muscle snatch up to #83, then 70/78/83/88
B. 3 rounds then head felt wonky again 8:50(went at conservative pace) no DU and burpee section
C. Rested a long time then up to 27.5#
Have not been able to do any/much conditioning for almost 2 weeks due to bad cold and now sinus infection. Can only do so much then head feels weird and I shut it down. A bit better start to the week–strength is still good, but breathing and energy not so much.
Hope you are starting to feel better Laura!
Muscle snatch to 135#
HHS + HS Power snatch no pause 2x 135/145/155/165
165/165/185
B1- 8:27 wall balls done like a box squat 16″ box- 20lbs and target was 10-11 ft.
B2- did 15 cals on bike/15 GHD sit ups 3 + 5 abs were done after the first WOD
Mobility done.
A1 – Muscle snatch to 115#
A2 – HHS+HS w/pause. 2 sets each at 115, 125, 135, 140. Solid. No misses.
A3 – 185#. Really liked this. Helped me feel flaws in my positions.
B1 – 9:26. Rx. MUs got rough. Actually did stricts final two rounds to see if that is easier for me under fatigue. In the end, it might actually be more efficient.
B2 – 4+35. Wow this was not a lot of fun right after that 30# wall ball.
C – 70# DB rows. I liked the snow angels a lot.
400 M repeat pace work.
Mob done
A. Muscle snatch to 125
Then 130/140/150/160 for hang complex.
Halting SDL @ 200
B1 9:47 sluggish on MU, no misses just seemed heavy
B2 5+17 yea same. 🙂
C. Row @ 80#, and Snow angels – Done Appropriate for today as it hasn’t stopped snowing all day.
Mobility done
Muscle up to 145#
High/hang up to 175
Deadlift up to 225#
B. 5 rounds
6:50
Unbroken on all movements
Ran out of space in class
And didn’t want to whip the shitmiut of someone with my rope so unable to do second part
C. Out of time had some vendors at my box today.
Mobility done
A1. Muscle up to 90#
A2. High hang + hang snatch with pauses
105-110-115-120-125-130-135#
A3. 155-160-165#
B1. 10:16 (muscle ups still need a lot of work during metcons)
B2. 6 rounds even
C. 40# db
Mobility
A. 65/75/85/95
70/75/80/85
#100 Halting DL
B. 8:19-Subbed C2B
3+21-Focused on the smooth calm consistency of DU-Listening to the sound of my rope- Getting better-Burpees were slow!
Arms are very tired
Skipped
Mile Run
Changing boxes starting next Monday.
Found a coach that work with me on form so I am not training alone 🙂
This is the next step to my Journey-Very excited!
Stoked! Good to have someone there.
Awesome to hear Cheryl!
A. Just snatched light(leg)
Halting Snatch deads at 165.
B. 11:09. Couldn’t do many MU so subbed a lot of C2B. Then 4+31 on the DUTCH and burpeees
C. 40# rows and rev. Snow angels
A1: 95; 105; 115; 125 A2: 135; 145; 155; 165 A3: 206lbs B: Not a good day. Couldn’t get a MU at lunch so went back to the gym in the evening to practice and maybe do the metcon. During one of my swings I felt a sharp pain in my side and think I pulled my external oblique, but is also radiating into lower back where my lat ends. Needless to say it’s getting a bit worse and can feel a pull/strain when I hang from a bar or do the lay stretch from today’s M&A. Hopefully it’s a… Read more »
Feel better Corey.
Thanks Dean.
Hope it’s not serious.
You and me both!
Hope it’s ok!
Ill find out today. Hoping for the best.
Feel better soon.
Thanks Tom
Oh no Corey! Please take care of it – no training tomorrow and please get it checked out
Dr apt today so hoping for the best!
Mob
Snatch not feeling so wonderful today with the high hang but that is ok ?
Wod
9:45 total time 19:25
4+3
60 on db
Class wod this afternoon
?Goodnight
A Power snatches – Up to 105#
HH Snatch + H Snatch 85-95-100-105
Halting Snatch Deadlift – all at 125 (very tough holding that long)
B. did 4C2B’s in place of the 1 MU – 9:30
Du’s & Burpees – 4 + 34
C. DB rows using 35#
Snow Angels – 15 reps each round
A1. Up to 135
A2. 120,130,130,130,140,140,145,145
A3 3 sets @185
Mobility done
A1. Up to 145
A2. 125×2/135×2/140/145/150/155
A3. 190
B1. 11:43 – MU are coming along.
B2. 4+39
C. Done
A1: 145 – 170lbs
A2: 95 – 125
A3: 160
B. Part 1 ended up being “not for time” @ ~18min. First time with a 30lb ball, that was good learning.
Part 2 4 rounds + 30
I guess the only way is up from here : )
All my joints hurt,everything felt SO HEAVY not sure what’s up..
MS: finished at 155
snatch: hit my % after LONG warm up and lots of misses
Metcon: 12:04 I knew this would be difficult for me today, did my best not to focus on clock.
DU/Burpee. Lost track 6+31 I tried to hold it to a minute each round but I just didn’t have the heart today
C. 28.03 did 1rd as Rx and 1 rd with TTB and bar MU alt each Rd. Still such a struggle but will eventually get there.
Rest then
3+36 @8:00 wanted to finish rd so….
4rds rx @9:00
Gotta lot of work ahead of me in the next 90days but have also made a lot of progress along the way. Feeling thankful.