Dynamic Mobility & Activation
Spend 5-6 minutes mashing the pecsĀ
Three sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Wall Slides x 5-6 reps
Banded Lat Stretch
x 30 seconds per side
A.
Three sets of:
Drop Split x 3 reps (draw out footwork)
followed by …
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 ā 3 reps @ 65%
*Set 2 ā 2 reps @ 70%
*Set 3 ā 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%
B.
Take 10 minutes to build to a heavy single on your back squat and then . . .
Four sets of:
Pause Back Squat x 3 reps @ 3211
Rest 2-3 minutes
C.
“The Rabbit”
Four sets of:
Run x 300 Meters
Thrusters x 12 reps
Rest 90 seconds
40-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
D.
For Time:
100 Shoulder Taps
50 Elbow Jacks
100 Tuck Rocks
Dyn/Mob -all done
A1) drop snatch_ used 33lbs x3rps
A2) SJ: 85×3,91×2,98×2,105×1,110x1rp,118,2failx2
B1) BS: 155×3,185×3,2253,250×3,270×1,275xfail
B3) 4s sqts used 225x3rps
C) the Rabbit;
1) 3:19
2) 3:21
3) 3:13
4) 334
D) 3:13 (stoped bc I started to cramp but again got thru it)
used 93 lbs total time: 1804
left shoulder is a bit inflamed.. but got thru it! š
hope everyone is well!
A. Had to stay light as shoulders not good.
B. Got a 5kg PR on my back squat bit still not heavy compared to you guys (80kg)
C. Substituted Rabbit for 5 rounds: 10 RDL, 8 sup grip bent row, 5 sup grip strict pull ups.
D. 5:54
A. Up to 125#.
B. Up to 205#. And then 145#.
C. 12:39 w/ 95#.
D. No time.
A. Up to 170
B. Up to 215, then 145/145/150/155
C. 2:20, 2:19, 2:25, 2:42
D. Done NFT
dyn/mob done
A1) drop splitx3rps (used the bar only)
A2) 85×3,93×2,98×2,105×1,110×1,117x3x1rp
B1) 135×3,160×3,205×2,225,255,275,280 (same weight as last week)
B3) 4sx200lbsx3rps (used 70%)
C) used 95 lbs 337/6+1+5, lost my balance)
304/unbroken
3 Ish (forgot to hit the stopwatch š (9+3)
314/8+4
total time 18:46
D) unfortuantely I had to skip this I was soo looking forward ot it too! š
How are you feeling Lise?
hello Coach Nicole <3
I am feeling good. Thank you for checking in and for your concern!..I only skipped the last part because I ran out of time ..I reealllly apprecaite you checking in ! hope your hainga great weekend! XOXOX
Mob done
A. Final 3 reps at 240
B. Up to 385 in 10. Then Pause tempo at 275
C. 9:26
D. Done
A: All C&J same percentages. Final 3 @ 280#
B: 315#.- Checked out a bit in this one.
C: 13:25 – total time
D: 8:23 – Jacks did out and back as one. Crushed me on this one.
A. strict press
10×107.5
10x 129
10×140
8×162
6×172
B. box squats 2×135/155/175/186/205/225/245/265/275 no tempo to a 16″ box
C. subbed 15 cals on bike and 70lb KBS- should have done more cals
:53/:54/:56/:53
D. what?
Solid Al – how is the knee feeling?
It was fine during the squats and a little sore over the weekend probably from the extra stress
A – 145/160/175/185/195/205/215/225
B1 – 340# (5# PR!)
B2 – 275# 4×3 @3211
C – 1:46/1:46/2:05/2:15. First two rounds went fine. Then the legs decided they had enough. Then the shoulders followed suit.
D – 3:24. Tuck rocks got a little tough.
Fast on C out the gate like a rabbit !!
Thanks Pete! Rabbit got run over by a bus late in round 3. š
Mobility done
A) 125@3 135@3 145@2 150@1 160@1 170@1 175@1 195@1(PR!)
B)Up to 260
Tempo@3 225 210 210 210 (we went rock bottom for the pause)
C)”The Rabbit” 17:30 (3:15 average for the four rounds of work)
Yes Gene there are a lot of great fit people here
D) 10 minutes
Awesome Steven, congrats on your PR!!!
A. 155,165,175,185,195,205,215,215,225
B.up To 295# Then 185#,195,205,215
C. Just did the running will try to do whole wod on Sunday ran 350m each Rd 1:36-1:40 per rd
D. Nichole and Travis you guys are Evil!
6:35
Shoulder taps not too bad but the rest was horrible.
DMA done
A1: done A2: 115, 120,130,140,150,160(this was ugly but was able to drop underneath)
B1: 255#. Missed 275 B2: 205#. I love/hate tempo work.
C: 2:13, 2:38, 2:42,2:36
D: 4:58
Always think I’m doing pretty well until I see everybody else’s posts. You guys are good.
I feel like i suck compared to everyone on here! But got to stick to it.
No matter what we always run into people that are better at certain things, as long as you enjoy the hard work you will keep getting better and better. We all struggle every day
I agree,Pete. I do enjoy it. Looking forward to tomorrow’s work.
For the jacks i’ve always counted feet out and back in as 1 rep. Is that correct?
Whenever it’s 100 of anything I need someone to count for me! I stink at counting
Sorry Brent, I am seeing this late! Yep, that is the way I’ve counted them!
D & A done
A1. Done
A2. 100/110/115/125/135/140/140 added in a 135-I do better when I don’t go up #10 when the weight gets higher and I didn’t want to miss
B. Built to 175
B2. #140-Backsquats are feeling good
C. 13:29-knew it was going to be slow-didn’t read the rest 90 seconds and did 4 rounds…
D. 4:27
Went to the chiropractor yesterday-oh my was it a great session-little sore today!
Dang I could not imagine C with no rest!
D and A done
A1. Done
A2. 100/110/115/125/130/140
B. Built to 200#
B2.145#
C. 2:00/1:50/1:57/2:08
D. 3:14
Yay Friday Thank goodness!
52 yrs old.
A. 175 -270 5lb. PR
B. up to 305 then backed off to 245 for pause
Felt good after so went for back squat PR. Hit PR at 340 lbs.
Had to teach class so no C today.
That is AWESOME Tim – congratulations!!
A.
Split JerkāØEvery 2 minutes, for 16 minutes, complete:āØ*Set 1 ā 3 reps @ 65%- 115āØ*Set 2 ā 2 reps @ 70%-120āØ*Set 3 ā 2 reps @ 75%- 130āØ*Set 4 ā 1 rep @ 80%- 140āØ*Set 5 ā 1 rep @ 85%- 150āØ*Set 6-8 ā 1 rep @ 90%- 155
B.āØ1. 235
Four sets of:āØPause Back Squat x 3 reps @ 3211āØRest 2-3 minutes: 175, 185, 175, 175
C.
I did 5 front squats at 105# every :30 for five minutes instead of The Rabbit. āØ
M&A Done
A. 135, 145,155,165,175,185 X3 (one fail)
B. Built up to 265#
B2. 185,185,205,205
C. 14:00 total time. Not a thruster fan!
D. 4:45 harder than I thought it was going to be
M&A Done
A1 95,115,120,
A2. 120,130,135,145,155,165,165,165
B1. 185,225,245,275,285
B2. 225, 225,225,225
C. Still nursing pulled calf, so had to row, and did 95# on thrusters
2:10, 2:15, 2:30, 2:25
D. 7:15
How is the calf feeling today Kevin?
Feeling better as long as I don’t run, nothing else seems to bother it except running. Strange.
Stay off running, then, until there is absolutely no pain.
A. 175-285 PR
B upto 320 then pause at 245
C “rabbit”. @135
1:55/1:50/1:53/2:02
UB “slow” thrusters
D. Done did as warm up
Congrats on that PR!!
Thanks been a long time coming
Pete saw the FB video WOW! Most excellent! ???
And he made it look easy too!