Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Band Warm-Up Series
x 10 reps for each drill
A.
Two sets of:
45/33 lbs Tall Snatch + Overhead Squat x 3 reps with a 5 second hold at the bottom
Followed by….
Two sets of:
65/45 lbs Tall Snatch + Overhead Squat x 3 reps with a 5 second hold at the bottom
B.
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch @ 75-80%
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
C.
35-54:
For time:
15-12-9
Thrusters (95/65 lbs)
7-5-3
Muscle-Ups
55-59:
15-12-9
Thrusters (65/45 lbs)
5-3-1
Muscle-Ups
60+:
12-9-6
Thrusters (65/45 lbs)
3-2-1
Muscle-Ups
Females: 5-3-1 Ring-Dips
If you don’t have muscle-ups, then substitute band-assisted muscle ups.
D.
Three sets of:
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Chinese Rows x 8 reps
Rest 2 minutes
Optional Session (Best performed 3-4 hours between sessions)
Two sets for max weight of:
150-Foot Sandbag Carry
Rest as needed
55+: 100-Foot Sandbag Carry
A good goal would be 50% of your 1-RM Deadlift.
Two sets for max weight of:
100-Foot Harnessed Sled Drags
Rest 90 seconds
55+: 75-Foot Harnessed Sled Drags
One set for max weight of:
100-Foot Yoke Carry
Rest as needed
55+:
75-Foot Yoke Carry
Take short, quick steps keeping your hips square and legs slightly bent.
Did a memorial WOD “Pilchuck” in remembrance of the Marysville Pilchuck High School shooting victims on 10/24/14.
6 rounds
10 front squats at 225# taken from floor
24 KB swings 70#
14 Burpee box jump overs. 24″
27:22.
C. 3:14. UB but too much rest between thrusters and MU
Schedule finally getting back to normal. During the crazy weeks I jumped into some classes. Tried to keep up on the skill work. Trying to get back into it this week.
DMA – done
A. Done
A2 Done
B. 95/115/135/135/145/155
C. 8:30. Thrusters UB. Mu’s were off today. They have been feeling really good. 3/1/2/1.2/2/1.1/1/1
C. 15-12-9 Thrusters @ 65 lbs, MU 5-3-1 all UB, 2:41
A. PVC warm up then 35lb bar starting at ground zero working on form
A2. Same as above
B. 3 sets 55, 2 sets 65, 1 set 75
D. Ran out of time
FANTASTIC on Part C!!
Thanks Nichole,
Every once in awhile you get thrown a bone that is just right for you!
O & A – done
A – done
B – snatch complex 55# / 2×60# / 2×65# / 70# – these are starting to feel a bit better… 🙂
C – 4:01 – done w/ banded MU transitions / all thrusters UB
D – done – Chinese rows w/ 65#
Mobility done. A & B – Stuck with my same routine. Muscle snatch to 120#. Then did 115# for part B. All this muscle snatching has really helped my final pull. These weren’t heavy but the reps were solid. C – 4:06 Rx. Went in thinking UB. Did round of 15/7 UB but jumped to the bar in the second round too quick and almost redlined. Backed off and went 8/4 on thrusters and 3/2 on MU in second round. Final round UB. I have to say that doing lots of thrusters recently at 115 has helped make 95 feel… Read more »
Awesome Mike!!
A) done
B) snatch complex:115,135,135,155,155,155
C)? did horrible due to my struggle with MU
Did all the Thrusters UB and had to scale th MU to 5-3-1 due to the amount of time they were taking. Still took me 9:39. I took a video of my MU attempts so I can post and get some guidance.
D) done
Chinese row with 115
Optional:
Did great his for the first time since I started this programming.
Yes, please post!
DM&A
A. Tall Snatch Done
B. Snatch Complex = 95-115-135-155-175-205 I was able to hold on to the bar all the way through!
C. 3:26 RX (unbroken on thrusters & muscle ups)
D. Done
* Extra Endurance
5x500m Row (2 Min Rest Between Sets)
great time Alvaro!
Thanks Rob…been working hard on my conditioning!
Great job on B and C!
Thank you Markus!
Nice work Alvaro – you smoked that workout!
Thanks Nichole…feeling good with the aerobic capacity programming! 🙂
First day back yesterday after a family vacation….
A. Done
B. Built up to 125#
C. 5:43 (All Thrusters UB, MU 3,f,2,1 / 2,f,2,1 / 2,1
D. Done
A. Done
B. Felt good. 80%
C. Not good. Decided to do BMU to try to keep it faster and those still felt horrible. Thrusters UB but it still took 6-7min.
D. Done
Added:
5x250m Row w 1min rest
Afternoon:
Invictus Gymnastics session
Nice work on your thrusters!
Warmup Run 2.03 miles, 7:42 per mile
Openers & activation done.
A. Did all four sets at 75#
B. 105#, 125#, 125#, 135#, 135#, 135#, 140#
Not moving well today. Competition on Sunday. Just ran yesterday and ran slowly.
C. Scaled to 75#. MUs: 3/2/2, 3/2, 2/1
5:46
Tomorrow will be better.
Yes it will!
Make sure you give yourself adequate rest – competition takes a lot out of you physically and mentally!
Thanks!
Openers & Activation – done
A1. Done
A2. Done
B. 95 – 100 – 100 – 105 – 105 – 110 Missed below knee attempt at 110 but on second try got it.
C. 6:26 (missed 2 MU’s) Chose to lay off MU’s from May to Sept. because of a sore shoulder when I was in the catch position. So I was pretty rusty on them today, but I did complete them. I’m hoping that in a couple of months I should be more fluid with them. So I’ll have to continue to work on these.
Fantastic work Barry!
A. Done
B. 125
C. 4:27
Blazing fast!
Thanks Nichole!
Didn’t have much time and space class was big.
Swam 500 m
C. 3:56 unbroken. Shoulder is still not behaving. Don’t know if it is sore from taking 2 weeks off or just hurt.
Need to get motivated again a little bit in a funk.
Good work on the conditioning Jeff!! Didn’t you have PRP in your shoulder?
Yes I did and I took 2 weeks off to help heal and it still is very sore. Might get it done on outside part of shoulder to see if that helps. Good is thing one of my sponsors is my orthopedic surgeon. Need to get my ass in gear and get motivated.
I just remember the people who have had the injection on their knees and they took way longer then 2 weeks to let it heal b/c it was pretty sore. Then they did PT to introduce movement to it. Just make sure you aren’t adding too much too quickly!
Warm Up complete
A1. Done
A2. Done
B. 75/95/105/105/115/120
C. 4:42 All Thrusters UB. MU 5/2, 2/2/1, 2/1
D. Done
Session 2
Strongman:
100# Dball carry 150Ft
150# Dball carry 100Ft (hard)
2 sets of 275# sled drag 100ft
95# OH Walk 100Ft (Barbell w/ KBells on each side)
105# OH Walk 100Ft
AWESOME job Jean!
Thanks Nichole
All done
Snatch and my knee do know get along right now. Only movement that really bothers me. So did power snatch. May be a while before snatch comes back.
C. 5.27 did chest to bar instead of muscLe up. Something I think are just never gonna come. But been inconsistent since surgery and been mixing and matching with the box workout. Traveling 5.5 hours every weekend and back every Monday is effecting training. Doing my best
Oh no – what is going on with the knee?
It is still 4 months out of surgery while squat front and back areally fine even locked into overhead are not horrible on something about snatch just does not feel right. It’s never been a strong lift for me. It will come back just gonna back off the weight
Doing the wodapalooza team qualifiers this week. The training we do every day has me ready for every event! Still a long way from where I want to be but it’s nice to see my progress. Examples – got 8 UB ring MU (pr was 6), got a 185# Snatch following a 1k Row for time (3:20) and the MU, able to hit 75 UB dubs and go right into 50 UB alternating 1-arm db snatches – definitely wasn’t able to do these things not long ago! Let’s keep grinding!
Awesome job Joe – love to hear about your PRs!
openers/activation: done -awesome stuff A1). done A2) done – these are very helpful for me.. B). SP+h/s+s-2″: 78 lbsx 1set, 80 lbsx 2 missed 2nd set completely, 88 lbs felt much better for two sets..tried to do 95 lbs (7th) but it felt very heavy.. the 88 lbs felt so much better today.. I feel like these drill are truly helpful 🙂 C). 18:45 rxd I got up to 13:35 with two muscle ups left but those two reps nearly wiped me out.. it took 5 mins! D). skipped so I can get some optional work in.. 150 ft. sandbag… Read more »
Warm up done
Snatch complex- worked up to 80% but not feeling much speed or finish today, bar felt heavy ?
3:12 ub mu, shoulders and upper body were tired today.
Accessory work 3 sets:
150′ sandbag carries 100lb
Banded Hamstring curls x 30
Banded pull throughs x 20
Banded March 2 mins
Nice work on the metcon! Hopefully you get outside in this amazing weather we are having!!! 🙂
Yes!! Enjoy the sun while we have it !
Wahoo – smoked that workout Karen!!
Fast as….
DMA done
A done 45 and 65
B 115/135/155/165/175/185 these felt amazing today!!! This would normally be a heavy single for me!
C 3:04
D done
Good day! Happy to be able to hit some intensity!
Smoking fast on C. Well done!
Thanks Dean!
Awesome – super fast on Part C1
super fast! I was expecting that though from you 😉
Thanks Rob. That one was up my alley.
A) done
B) 90/90/95/95/100/105
C) I did 65 thrusters yesterday so I subbed with wall balls. On the first 15 I used a 14lbs Ball, felt guilty and went up to a 20lbs Ball for the rest.
Subbed MU with Russian Dips and banded MU transitions and did 9-7-5 reps. 6:09