Dynamic Mobility & Activation
Spend 2 minutes on each leg in the Perfect Stretch.
and then …
Spend 2 minutes on each side rolling out the lats
and then …
Two sets of:
Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time)
Banded Lateral Walks x 20 steps in each direction
Banded Hip Bridges x 10 reps
A.
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean + 2 Jerks x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-5 @ 75% of 1-RM Clean & Jerk
*Sets 6-7 @ 80% of 1-RM Clean & Jerk
*Set 8 @ 85% of 1-RM Clean & Jerk
B.
Three sets of:
Super Slow Front Squats x 4 reps (last week of these guys)
Rest 3 minutes
Strict Pronated Grip Pull-Ups x 6-8 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.
C.
Every 5 minutes, for 15 minutes, complete:
Assault Bike x 30/20 calories
Kettlebell Swings x 30 reps
35-49: 32/24 kg
50-54: 24/20 kg
55+:
25/15 calories; 20/16 kg
Kettlebell Swings to eye level.
D.
Two sets of:
Chinese Row x 10 reps @ 21X0 (you can use KB’s or a barbell)
Rest 45 seconds
Seated Dumbbell Press x 8 reps
Rest 45 seconds
C. Done at home with airdyne, so did 40 cal each time and used 16kg KB–light for knee, can finally start bending and straightening with some force.
2:20/2:15/2:12. Still can’t drive leg down on the pedal very hard, but range of motion increasing.
DMA – done A – Sets 1&2 @ 85# Sets 3-5 @ 90# Sets 6-7 @ 95# Set 8 @ 102# B – super slow FSQ x 3 sets @ 70# Strict pronated pull-ups 3×8 (first time I was able to do 8 for all 3 sets) C – decided to jump in with class WOD 15 min AMRAP 30 DUs 15 PCs @ 80# 30 DUs 15 T2B 3 rds + 37 Rx (this was not a good score – my DUs sucked, and I finally figured out that my rope was too long. Cut it by more than… Read more »
Glad you figured out a good measurement for your rope!
A. 155,165,175,185
C. 2:11-2:27-3:09 second time useing an Assault Bike, trying to see what’s sustainable for me. That third set TICKLED!!
D. Done
DMA done. (Core is blown up from Sat group class. GHDs got me, so spent some extra time trying to stretch)
A. 2×1@135/3×1@145/2×1@155 failed 2nd Jerk in 7th set/ failed 165. Amazing how that core effects everything.
B. 65# for all 3 sets.
Ran out of time to finish the rest.
A. 215/230/265…(was supposed to do 245. Brain fart). Just did 265 for last 3.
B. These are still tough. 95/95/115
C. 2:17/2:25/2:35
D. Short on time so went right to these after C
DB press-45#. Rows- 2-53# KBs
dma, then I had: A. 5 rounds of: 10 banded kb swings :45 goblet squat hold 10 barbell strict press :45 banded plank B. 5×5 back squats building. First 2 reps :03 pause at the bottom. C. 3 rounds of: 500m row 20 burpees over the erg. 4 mins rest Goal is to row a decent pace but then sell out a bit on the burpees. D. 3 rounds: 10 Rogue pill bear hug squats (106# or so) :45 face down hold on GHD 12/leg single leg KB RDL A. had never tried these before, so started with 24# kb… Read more »
Fun training day today!
It totally was!
A. 155/165/175/185
B. 95/105/105
C. 2:43/2:49/2:55 (32kg)
Fell off the grid for a little there. I’m back!
A. 190# / 195# / 200# / 205# / 215# (missed second jerk) / 215# / 215# / 215#
B. Did not do. Ton of mileage last few days running and when I missed the jerk, I tweaked my (already) sore knee.
C. 2:27 / 2:49 / 2:28
D. 135# for CR
45# DBs
Rest that knee Brian!
dyn/mob done
A). CP+Cln+2 J: 103 lbs x 2s,118×3 sets,123 failed jerks x2sets,
B) 103 W/1ST 6 PU, 2 AND 3RD W/ 8 PU -will miss these!! thanks Holte!!
C) Abt 2:39 per round used 40 kg
D) used 103 lbs /20 lbs db
DMA – done
A. 115/120/130/140
B. 55/65/75
8 – 8 – 8
C. 3:10/3:00/3:00 Still a little tired today. Eased up on the AB some. Still kept rpm above 60 though. UB on KBS
D. CR – used 12 Kg KBs
SSP – 30 lb. Db
Not the best day today. Terrible sleep last night…
B. 55,70,80kg
A. 90,95,100,100,105,105kg and had no energy for the 85%. Struggled to get the head through with left shoulder lagging. Used power jerk + split Jerk.
C. 1:40; 1:46; 1:49 – massive leg pump. Hamstrings still sore from DL on Sat!
DL + Rowing + KBS! My hamstrings are fried too…
Still crushed part C. Nice consistency!
Mobility done
A. 165/170/175/180/185/190/195/205
B. 85#/8 PU X3
C. 2:43/2:55/3:14 – lacking energy today – so just kind of cruised on the bike and did the KBS unbroken. Couple of late nights in a row with my Canes and Dolphins both playing night games.
D. Done at 135#/50#
DMA DONE
A. 145, 155,165, 175, my elbow still, only in the flexed position. This aggravated it today.
B. 95# and 8 p/ups
C. 2:59, 3:01, 3:10 (all RKBS UB, but I was mentally weak on the bike today)
D. DOne
Mobility completed
A)130#(2)/140(2)/150(2)/160(2) Fun complex.
B)95#/105(2) x8(3)
C)2:58/2:53/2:49 Not my greatest day as I could have and should have pushed harder on the bike.
D)115#(2)/30#(2)
That is okay Dean – get some good rest and recovery today.
Thanks coach!
DM&A
A. 205-205-225-225-225-245-245-265
B. 115 / 8 strict pull ups
C. 1:34 // 1:31 // 1:48
D. Done (135 Row / 65 Press)
* Extra (Aerobic Capacity)
6 Sets
3 Min Run (Max Distance)
:45 Rest
= 560m – 580m – 560m – 560m – 540m – 530m
(3.33Kms Total)
Man, you crushed part C! Well done! Part C crushed me! Ha!
GREAT job Alvaro!!
Thanks!!! Love the Assault Bike!
DMA done
A. 185/185/205/205/225/225
B1 120/120/120
B2 8/8/8
C. 1:49/2:13/2:56 I hit a wall on sets 2 and 3 and could barely maintain 65 cala on the bike.
D1 95
D2 35 x 10
A) skipped. Did Crossover Symmetry Activation instead
B) stayed with 65lbs today and was able to maintain the tempo a lot better.
C) modified to work around bicep and did a 400 meter run with 30 GHD hip extensions.
2:36/2:37/2:40 Hip Extensions got harder each set
A. 165,165,175,175,175,188,188,200
B. 95 for all squats and 8 for pull ups
C. 2:25 had to stop felt like going to toss cookies will redo Thurday
D. Done
Hope you feel better Tom!
A. 132, 139, 148, 157
B. 66 lbs, 8 pull up
C. Done, used 55 # KB
D. Used 25 # DB each movement
DMA – done
A. 165/175/185/200
B. 65 only 2 rounds short on time
C. 2:12/2:20/2:30 24 KB. Back has been tight so didn’t want to push it on the DB.
D. out of time.
Nice work today Sean, rest up the back if it is feeling tender.