Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Assault Bike x 30 seconds
Banded Monster Walks (20 each direction)
Assault Bike x 30 seconds
Banded Squats x 10 reps
Assault Bike x 30 seconds
Banded Glute Bridges x 10 reps
Assault Bike x 30 seconds
Shoulder Circles
x 10 reps each direction
Jerk Skills & Drills
Every 15 seconds, for 2 minutes, complete:
Jump to Split (hold for 2 seconds in the landing position
and then …
Every 30 seconds, for 2 minutes, complete:
Tall Jerk x 1 rep (hold for 2 seconds in the landing position)
Front Squat + Jerk Progressions
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 75-80% of 1-RM C&J
Interval Conditioning
Against a 3:00 clock, complete for max reps:
400 Meter Run
12 Chest-to-Bar Pull-Ups
Max Reps DB Box Step-Ups (24/20″)
Rest 3 minutes; Repeat for four sets (Please use one dumbbell)
35-49: 50/35 lbs
50-54: 10 Chest-to-Bar Pull-Ups; 50/35 lbs
55+: 12 Chin-Over-the-Bar Pull-Ups; 35/20 lbs
Posterior Chain Accessory Work
One set, not for time, of:
100 Banded Hamstring Curls
Optional Row Session
Eight sets for times of:
Row 300 Meters
Rest 2 minutes
Your goal is to hold the same pace you held last week for the 250 meters.
Interval training, 10,12,12,15 box step ups
DMAW done
Jerk progressions completed. Tall Jerks at 25 kg.
FS + Jerks: all sets at 52 kg (=75%)
Conditioning:
1. Run 2:00, CTB 8/4, Step-ups 7
2. Run 1:56, CTB 12, Step-ups 8
3. Run 1:56, CTB 9/3, Step-ups 9
4. Run 1:57, CTB 12, Step-ups 9
Total Step-ups 33
CTB as kipping but not coming down in between = improvement!
Hamstring curls with green band.
Row session later today!
That is a major improvement, well done Marie!
Thank you!
Row session
1. 1:12
2. 1:13
3. 1:13
4. 1:13
5. 1:13
6. 1:10
7. 1:13
8. 1:11
DMAW done
Jerk drills done
FSquat n Jerk
135, 155, 155, 175, 175, 195
Conditioning
1st no db step ups
2nd 5 step ups
3rd 4 step ups
4th no db stepups
100 curls done
Did 5 rounds instead of 8. Had to leave. But did better pace than last week.
Excellent David!
Thanks
AM SESH……..20.1 REPEAT……..8 +7 GTO…….+ 1 FROM FRIDAY……UGGGHHH
PM
DMA
2 FS + PJ = 185/195/205/205/205/205
TRAINED C2B, WAS ABLE TO DO A FEW SETS OF 5 BUTTERFLY C2B WITH REST IN BETWEEN
A 1 rep improvement is better than no improvement!!
Front squat and jerk at 115#
DB step ups 5/6/3/3. Last 2 rounds run was 10 sec slower
Good work Laura!
DMAWU) done
Jerk S&D) done (tall jerk 45-105#)
2FS + Jerk) 205# x 2 rds, 210×2, 215×2
Int Condo) db box step-ups 9,8,9,10
Accessory and row) skipped for now, may come back to it later…
Great work today Jeremy!
6 sets at 75lbs
Not a fast runner but love to run 7 pull-ups, 8, 12, 5
Have a great day
Age 64 female?
Awesome job today!!!
Thank you
Age 38
Fs 2rep + cj 1rep 70/75/80/85 x 3 (kg)
Wod
7/10/10/9 box s. Ups 22.5 kg