Dynamic Mobility, Activation and Warm-Up
Floor Slides x 15 reps (slow and controlled – work to get greater range of motion every rep)
Two sets of: (use a very light plate)
Bicep Curl + Press x 10 reps per arm
Bicep Openers x 10 reps
Delt Rows x 10 reps per arm
followed by …
Two sets of:
30 seconds Single-Unders
Waiters Carry x 50′ (25′ each arm)
30 seconds Single-Unders
Suitcase Carry x 50′ (25′ each arm
Gymnastic Skills & Drills
Every minute, on the minute, for 9 minutes:
Interval 1 – Baby Butterfly Pull-Ups x 6-10 reps
OR
Kipping Half Pull-Ups x 6-10 reps
Interval 2 – Kipping or Butterfly Pull-Ups x 6-10 reps (focus on perfect mechanics)
Interval 3 – Wall Sit x 45 seconds
Clean Progressions
Every 2 minutes, for 16 minutes (8 sets):
Clean Lift-Off + Clean
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 83%
*Set 6 = 1 rep @ 85%
*Set 7-8 = 1 rep @ 85-90%
Notes:
The Lift-Off should help you feel the weight of the barbell while reinforcing a proper first pull. If your body is feeling slower than usual then reduce load and focus on mechanics.
Open Prep Conditioning
35-54:
Two sets for times of:
25/20 Calorie Assault Bike
20 Chest-to-Bar Pull-Ups
20 Overhead Squats (95/65 lbs)
20 Bar Facing Burpees
Rest 3 minutes
55+:
Two sets for times of:
25/20 Calorie Assault Bike
20 Chin-Over-the-Bar Pull-Ups
20 Overhead Squats (65/45 lbs)
20 Bar Facing Burpees
Rest 3 minutes
Upper Body Accessory Work
Two sets of:
Banded Tricep Pull-Downs x 50 reps
Supine Band Pull-Aparts x 20 reps
Rest as needed
Optional Strongman Session
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
55+: One set each arm
Two-Three sets of:
GHD Oblique Twists x Max Reps in 30 seconds
Rest 45 seconds
Side Plank Hip Drops x 30 seconds each side
Rest 45 seconds
DMA
GYMNASTICS WORK DONE- BABY BUTTERFLY PLUS BUTTERFLY PLUS WALL SIT
CLN LO + CLN = 185/205/215/235/240/245/250/255/260
OPEN PREP
HAD TO STAY CLEAR OF CLASS ON RIG = 8:44/9:30
DMAW done Gymnastics: Baby 10/10/10 Butterfly 10/10/9-1 Wall sit ? Clean: built from 43 to 59 kg. Felt good! Must take the time and film again, always good with some feedback. Conditioning: definitely felt here that I had a bad eating day yesterday, no energy despite a very good night sleep. Was on the road and did bring my own food but found no good moment to eat it (was at a funeral). I tried to eat some extra last night, but difficult to catch up what you lost. Interesting though that it has such a big impact! 1. 8:46… Read more »
It definitely has an impact and is really cool when you can see a direct correlation between your energy levels and what you ate! Sorry you had to attend a funeral!
Thank you, it was my grandma, she was 97 and had a healthy and happy life. I hope I have got some genes from her.
Strongman session:
Loaded the small sled with 34.5 kg (last time 30 kg) – legs were burning so good!
GHD twists with a 2.5 kg plate (last time without weight) for three sets (about 20 reps each set) + side planks
I am sorry to hear that – thoughts are with you and your family!
Clean pull clean 65,70,75,80,85,90,95,100 pr ? my first 100 lb clean
Conditioning green band on pull ups 7:50,8:53
CONGRATULATIONS!!!!!!!!!!!!!!!!!!!!!
DMA done
A. Done (10 baby butterfly and 6 butterfly)
B. 115/125/135/140/145/150/155/160
Really more cleans? ?
C. Used airdyne 25 cal. C2bs all singles. OHS ub
Rd 1 in 6:20
Rd 2 in 6:22
Good one!
D. Done
lol I know! No cleans next week – de-load week 🙂
First to reply?
DMAWU) done
Gymnasty) done (10 bfly/rd)
Clean L-O + clean) 82-110kg (got under 113, couldn’t stand up)
Condo) 5:35, 6:03 (C2B’s 12/8, OHS UB)
Accessory) done
Well done Jeremy!!