Dynamic Mobility & Activation
Russian Squats x 8 reps
Butterfly Hold x 30 seconds (sorry for the sound)
Hawaiin Squats x 5 reps per side
followed by …
One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks
x 10 reps each direction
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Dead Stop Front Squat x 2 reps @ 85-90% of 1-RM Dead Stop Front Squat
B.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by …
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1.1
Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps
C.
Two sets of:
One-Arm Press x 5 reps each arm
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
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
Rest 2-3 minutes
Optional Session (best performed 3-4 hours prior to Session 1):
Twenty sets of:
30 seconds of Assault Bike @ 75/65 RPM
Rest 30 seconds
delayed entry – did it on 10/19/16
(under the weather on due date)
dyn/Mob Done
A) 185x2rpsx6s, 195x2rpsx1s = 7s
B1) 33lbsx2sx5rps
2) 45lbsx2sx5rps
3) 115x4s,125x2rps both fail,110
4) 113x2s,115x2ros,120x2fails
5) 120,125,135,140
C1) 2s/1 arm press 20lbsx5rpsx1s,30lbsx5rpsx1s=2s
2) suitcase carry 70 lbsx100 ftx2s
3) 3s/1 arm sled drag left/right arm used 35lbs each. ( i walked backwards -hope that
was right 🙂 )
Hurt something in my back Monday a week ago doing a snatch balance, since then I’ve been mostly resting with some light activity. Was finally feeling like I could touch a barbell last night. A. Built to a moderate weight (about 65%) 10 rep back squat, didn’t feel any discomfort. Legs are a bit sore today though after doing nothing for a week. B. Cleans felt ok, PC up to 90Kg, SQ to 80Kg. Forgot to do clean pulls. C. Started to do yesterdays metcon, only did two rounds. Oddly the AB was what started to aggravate my back, though… Read more »
Had some acupuncture & physio for my shoulders, so I stayed very light today.
Mobility done.
A.Worked up to 55kgs on dead stop FS, felt like I wasn’t getting under the bar right though…?
B. Done but omitted the jerk as my shoulder was feeling tough. Stayed light & only worked up to 40kg. But managed to go heavier for the clean pulls @50kgs.
C. Done but eccentric movement on press I struggled on the left shoulder. Enjoyed the sled drags!
Optional session – I did a 7km run in the evening instead
Did you video your dead stop fs Heather?
I will for next time Nichole – hate videos but it’s a necessary evil sometimes right
Mobility done
Did the optional session as a warmup.
20 sets 30/30 218 Cals 3.67 miles (airdyne)
A. Dead stops @215 all sets
B1 done
B2 done
B3 155, 165, 175, 185, 195
B4 195, 195, 200, 205
C skipped regular class started, no time.
Hah…Andy said he was going to get you to do the 20 sets of bike intervals as your warmup! How did that make them dead stops feel? LOL
Heavy!
I bet! Good work!
I have been busy but I have been training forgot to post yesterday
Monday- built up to 225×2 for OH box squat
Did the complex up to 155 with power cleans but started missing at 155.
Did 5 x25 cals/15 C2B did the C2B unbroken but I had to keep the cals slower to accomplish that 2:10/2:03/2:02/2:03/2:14
Today:
Did Front box squats 2×135/155/175/185/205/225/245
Did 2x power cleans 2×135/155/175/185/195/205/215/215/215
did the optional biking instead of strong man work- 20 min of fun
Yesterday: *power snatch not power cleans
I did my warmup routine and some exercise for Dynamic Mobility & Activation
A. 85 kg…feel OK
B.1 45-50-55-60-65
B.2 50-55-60-65
B.3 70-80-85
I just work on my perfect positioning and mechanics. This is all very new for me. But I like it.
C.1 Did it with 20 kg…no problem with right arm but hard for my left shoulder.
C.2 Take the heaviest KB in our GYM 36 kg…OK
C.3 With 80 kg on sled…OK
Awesome Simon!
Thank you Nichole.
Rough day. Still feeling the AB/Lunge workout from Monday.
Mobility done.
A – 235# all sets.
B1 – PCx2 165/175/185/195/205
B2 – Clean 1.1 185/195/205/215
B3 – Pulls 250# Helpful. Found a flaw in my pulls. Was losing arch in lumbar and losing power.
C1 – One Arm Press – 60#
C2 – Single-arm Suitcase w/Rogue Farmers Walk Bar. 130#. Wow this was awesome. Really had to stabilize core to handle this.
C3 – Single-arm Sled Drag – 190# total w/sled. Another good one.
Loved the strongman stuff today! Really felt both of those.
Heeeyyyyy glutes!
A.275 across
B.light Power Cleans 5×2@185 2×2@215
Shoulder felt alright but didnt want to push?
C. Cals on Airdyne 271
Good call Andy!
Mobility done
A. Per your instructions did not do this part… Instead did Tricep accessory work Travis gave me.
B. Power cleans x 2 reps: 125-135–145–155–165-175-185# (1 rep)
Cleans: skipped per coach instructions
Clean pulls: 205#
C. 1 arm press: 35#
Don’t have a good option for a heavy suitcase carry.
D. 20 sets of bike 30 seconds, rest 30 seconds. No RPMs on this model
AirDyne; each bike round was 12 to 14 cals. That’s one sweaty workout!
Awesome Cheryl – how is it feeling today? I would like you to sub the lunges for DB push press instead and a 500 m row if the run doesn’t feel good!
Still sore but much better than the night before! I might continue to sub out some things for a while…for example, box squats instead of regular squats? Don’t think we have lunges today but will do that when they next come up….I was actually thinking of either biking or rowing instead of running today and subbing out burpee box jump overs with ring muscle ups since I could use work on them. What do you think?
Oops – I mean the burpee box jump overs, not lunges! Oh great idea – why don’t you do mu but do 5 ub mu! 🙂 And do a 500 m row!
And yes – I love box squats – do those instead of squats but please video for me!
I will give that a go! Thanks!
Mob Done
A. 265 for 2 sets then 275 for 5 sets
B. Power Cleans – 185/205/215/230/240
Cleans – 245/255/265/275 missed so backed down to 255
Pulls – 285/295/305
C – 50#/60#
Suitcase carries and sled drags at 115#
Op session – No AB so swam 20 -50’s with 30 secs rest
Mobility Done
A) Dead Stop Front Squats: 155 for all sets
B) Power Cleans x2 :115 135 155 165 175
Clean 1.1 115 135 155 165 175
Clean Pull x2 185 195 205
C) 45 lb DB for one arm press
Suitcase carry: 65 DB’s
one arm sled drag: 90 lbs
DMA-Done
A. #125-feeling light
B. 105/115/125/135/140 missed 1 needed to drop under it
B1. 135-missed 1-didnt drop 135–Got it/140 Got it!
Clean pulls 140/135
C. #35-#26 KB
Suit case carry-#70
Sled drag was prowler + #140
Mile slow cool down jog
Better day today-Enjoyed the lifting!
Nice work Cheryl – what a good day of lifting!
A. Dead stops at 175#
B. Power cleans at 125, 135, 145, 155, 160
Cleans at 125, 135, 145, 155
Pulls at 155
C. Strict press at 35#
Had to cut the workout short.
Dma done
A. Dead stop all at 225#
B. Power up to 205 touch and go x 5
Clean up to 225 feet felt real slow today
Pulls all at 225
C. One arm at 50# db heaviest I have
Suitcase 85#
One arm
Pull 150#
Air dyne x 20 sets complete at 77-80 rpm
Opt. sess done
A. 7×2@225
B. PC 185-195-205-215-225
Cl 185-205-215-225
Clpl @255 3×2
C. Done
Nice work Dan!
Mobility – done
A. Dead Stops – 135, all the rest at 140
B. P. Cleans – spent more time on these today. Did extras at lighter weights working my technique. 115/120/125/130/135
Clean 1.1 140/150/160/165(f)
C. One arm press – 20# left arm, 20,25,35 Right arm
D. Suitcase carry – 70lb. kettle bell
Sled drag – 90lb.
Sandbag carry – 100lb. (450′)
Dead stop FS
195,195,195,200,200,200,200
Power clean x2
185,200,205,210,215
Clean 1.1
195,205,205,205
Clean pull
255 across
Great day
M&A-Done
A. 135(87%)
B1. Done
B2. Done
B3. 140, 145,155,165,170
B4. 135,145,150,155
B5. 205,205,205
C1. Done 50#DB
C2. Done 70#DB on suitcase carry
didn’t do sled drag.
Optional sesh
20min 30 on 30 off
277 cal
4.1 miles
Stayed btwn 75-85rpm
Mobility done
C. Strong man
2 sets of 1-arm overhead press 45#dbx5
1 arm suitcase carry 70x100ft
1 arm suitcase carry 123lbx100ft
2 sets of:
1 arm sled drag 265lb 100 ft
Back later for the cleans
Power Clean doubles 185-245
Cleans 1.1 205-255 *missed 1st try at 255 x2 went over time and hit it
Short on time today.
Strong work today Pete
Could not bring myself to do the cardio today