Dynamic Mobility & Activation
Three sets of:
Psoas Pulse x 8 pulses per side
Band-Assisted Perfect Stretch
x 45 seconds per side
Roll out the Lats x 45 seconds per side
and then …
One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
A.
Every 2 minutes, for 10 minutes, complete:
Front Squat x 2 reps
Build over the course of the five sets to today’s heavy double.
B.
Two sets of:
45/33 lbs Tall Clean x 5 reps
and then…
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Clean + Clean @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean x 2 reps @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 85-90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 90-100%
C.
Two sets:
Weighted Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
(Work on keeping your torso in line with the sled, try not to break at the hips or twist the body as you drag the sled)
Rest 2-3 minutes
followed by…
Four sets of:
Sled Pull in a bear crawl position x 40′ (these need to be heavy and fast – no breaks in the 40′)
Rest 2 minutes
Optional Session (best performed 3-4 hours between sessions):
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds
dyn/mon Done
A) 135,165,180,,195x3sets
B1) done
B2) 93,99,108
B3) 108,113,120
B4) 120,128x2sets
B5) 128,148
C1) 15lbs all sets felt good had good contact with the bar 🙂
C2) 50 lbs each arm
C3) 50 lbs each arm
C4) 45lbs 1st set
55lbs 2nd set
Part D (missed the other day)
3sets bb glute bridges: 198x10rps
landime rows 60lbx8rsp
Mob done
A. 135/145/155/165F/155–rough day for front squat today
B. MTC/C: 103/113/115
2C: 123/123/128
C: 133/138/138–trouble with hand catch, closed grip of too narrow
D: no sled, played with DB a bit
Overall, an early day, squats off but cleans ok
M&A Done.
A. Built up to 210#
B. up to 190#, pulls at 210#
C. C2B w/26#, then 18#, did 135# plus sled with one arms. No time for bear crawls.
DMA done.
A. 95/135/155/175/185#.
B. Up to 155#. Forgot pulls.
C. No sled. So subbed in Wodapalooza WOD #7: 1000m row/30 Thrusters @ 95#/10C2B/10 ring dips. 12:51. Legs were a bit tired after FS and Cleans.
FrontSquats 155, 165, 175, 185, 195
HHC & Clean 135
2 Cleans 145
1 Clean 155
Pulls 160
Mobility done.
A – 205/225/245/255/265. Can already feel the benefits of all the dead stop work we’ve done.
B1 – MT+C – 165/175/185
B2 – Cx2 – 195/205/215
B3 – Cx1 – 215/225(f)/225. Technique was a dumpster fire. Need to fix.
B4 – CP 245
C1 – 2×5 C2B Strict w/44# KB
C2 – Single Arm drags. Rd1 – 190#. Rd2 – 235#
C3 – 4×40′ Bear Crawls 280#.
D – (Monday). Did Glute bridges and landmine rows.
Great to hear those dead stops are transffering over!
Mobility done
A. 175-185-195-205-215# (full depth front squats today for 2 reps)
B1. Done
B2. 135-145-155# (power)
B3. 160-170-175# (full)
B4. 180-185-190# (full)
B5. 205#
C. 205# 1 arm sled drags done
340/365/385/410# bear crawl done
Optional: 5 sets of row 500m at 2:02 pace
Wahoo Cheryl!! Now how does the knee feel today?
It’s a bit tender this morning. No swelling or anything, just feels a little bruised or something inside!
AM swim – it’s fun.
Mob done
A. 225/255/285/305/320
B1 45/55
B2 185/195/210
B3 220/230/240
B4 245/255/265
B5 275/280/285
C1 C2B PU done with 26#KB
C2 200#
C3 300#
Row done at 1:50-1:55
Some mobility-Warm up
A. 135/145/155/160/165-2 reps only #5 under my 1 rep max!
B. 95/100/105
2 cleans-115/120/125
1 Clean 130/135/140-Yes 90%
Clean Pulls-140
C. #10
Sled drag-120/140+prowler
Mile Run
Great Training Day!
Fantastic Cheryl!
A. 175/215/235/265/285 x2 FS to a 16″ box
B. All power cleans
HC/C 135/155/185
195/195/205
215/220 stopped to not stress knee
I did 7 sets of rowing at 1:55-152.5 ran out of time
Great work today Al.
Row done this morning- goal was a 2:07 pace managed 2:05 average
Crossover Symmetry Iron Scap
A. 135/145/155/165/170
B1. 35/35
B2.100/110/115
B3. 120/125/130
B3. 135/145/150
B4 155
C. 20# 3×5
D. One arm drags 4 plates Rd 1. 3 plates Rd 2
Bear crawl- 3 plates
And then I voted!
Solid training day Tracy. How are you feeling?
Feeling much better Nichole gotnmy spark back! Thanks for asking 🙂
A: 225; 245; 265; 275; 285(1)
B1:45/95
B2: 175; 190; 200
B3: 205; 215; 220
B4: 225; 235; 245(caught forward with elbows down but saved it before I stood it up)
B5: 275
C: C2B PU with no weight
1 arm Sled drag- 235×2
Bear Crawl 305×2; 335×2
Tested a competition WOD for this weekend. Took it at about 80% after Sled drags.
34, 21, 15
OHS #115
T2B
9:35
Warm-up
500m row
then 3 rounds NFT of
5 strict C2B supinated grip pull-ups
10 GHD Hip Extensions
10 seated DB Press (kept these very light)
A. Deadlifts
3 X 8 Reps @ 75 – 80% (standing on 25# plates)
WU 135/185 Working Sets 225/235/240
B. 5 rounds with 2 min. rest between rounds
8 DL’s @ 185 lbs.
6 HSPU’s (subbed 30 DU’s)
4 DL’s @ 185 lb.s
2 MU’s (subbed 2 strict C2B)
17:09 (2:01/1:52/1:42/1:40/1:40)
Nice work Barry!
Mobility done
A. 185, 205, 225, 245, 265
B. Tall cleans done with empty bar
145, 155, 175
195×2, 195×1, 195×2
205, 210F, 210
Clean pulls @225 all 3 sets
C. Weighted supinated strict C2B with 25lb KB 2 sets 5 each unbroken
Back later for afternoon session
DMA done
A: 135,155,175,195,215
B1: done B2: 130,140,150
B3: 150, 160, 170 B4: 170,175,180
B5: 200
C1: 35# C2: 135 C3:180#
D: got in 4 rounds this AM before time ran out.
Great work Gene!
Mobility done
A. Worked up to 235#
B1. Tall cleans done
B2. 165/175/185
B3. 195/205/210
B4. 215/220/225
C. Done
Worked out Sunday/Monday/Tuesday this week, so need a rest day tomorrow. Plan on doing the row session for active rest.
Good call Joe!
A. Did sets of 2 back squats using the safety bar. Did not feel very strong today 🙁
120#, 150#, 175 (4 sets)
Optional conditioning, Ouch!
2:01.5 to 2:08 with average of 2:05.5 not quite my 2k pace but I tried!
That is okay – some days you feel like Thor and other days you feel like anything but Thor!
Haha! Thanks Nichole 🙂
Great job Leticia! Praying that shoulder is feeling better! ?
Thank you Tracy ?! It’s got to heal eventually!!
Mobility + Crossover activation
A 185/205/225/245/255 – solid
B. Hit all percentages finished at 215#. Didn’t feel all that great until last rep which felt like I nailed it, was WAY tipped forward most sets. Pulls at 235#.
C. 17.5
D. Single-arm pulls at 280#, bear crawl 325#
Row later
Happy you ended on a positive note with your cleans!
A. 3x 225, 235, 240 (failed second rep)
B. Up to 225 on the clean but failed it. Think squats drained me more then expected
C. 20lbs
D. 65 kgs for the single arm pulls, something less for the bear crawls (need to take notes next time)
Front Squat last set at 295×2
Hang + Squat 205-215
Clean doubles 235-245
Cleans at 255
Skip Strongman
Row 1:47.6 avg 500
Current 2k is 7:12.1 so avg should be 1:48.3
Great work Pete – well done on that row piece.