Dynamic Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
and then…
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 30 reps
Interval 2 – Handstand Walk x 5-15 meters (use assistance if needed)
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of complex:
Nose-To-Wall Handstand + Yoyo Walk x 2 meters
55+: Nose-To-Wall Handstand Hold x 20 seconds + Handstand Walk x 2 meters
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Wall Climb x 1 rep
*Start prone, push-up, climb until you touch your nose on the wall, climb down and lay down quietly (slow and controlled descent).
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Narrow Grip Push-Ups x 8 reps
Interval 2 – Wide Grip Push-Ups x 8 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 80-85%
55+: 3 sets
C.
35-54:
For times:
Double-Unders x 50 reps
Toes-to-Bar x 15 reps
100/80 lbs Sandbag Clean x 5 reps
Rest 2 minutes; Repeat for 4 sets.
55+:
For times:
Double-Unders x 50 reps
Toes-to-Bar x 15 reps
80/60 lbs Sandbag Clean x 5 reps
Rest 2 minutes; Repeat for 4 sets.
D.
Three sets of:
Hollow Rocks x 30 seconds
Hollow Body Hold x 30 seconds
Hollow Rocks x 30 seconds
Rest 2 minutes
Optional Session
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Legless Rope Climbs x 20 seconds
Interval 2 – Assault Bike Calories x 20 seconds
Interval 3 – Russian KB Swings x 20 seconds
35-54: 32/24 kg
55+:
Rope Climb with feet; 65/45 lbs; 24/16 kg
B.
Take 5 minutes to draw out your footwork
for your jerk and then …
Six sets of:
Strict Press in Jerk Receiving Position x 2 reps
Rest 2 minutes
C. 1:25/1:26/2:34/2:42 DUs went well couple misses. T2Bs UB round 1&2 then 8/7 & 5/5/singles. Think I went too fast on first two rounds, should have broken up T2Bs early.
Optional session
A. EMOM 9 min
Rope 2/2/1 missed last one
Bike 7/8/10
KB 13/13/14
B. Back squats
Set 1- 5@230
Set 2- 3@265
Set 3- 1@300
Then
3 sets of 3@280
Mobility done A. Done….Yoyo walks got better each time; them were hard! The wall climb every 10 seconds was fun! 😉 B. Skipped back squats (hip not happy, resting it again) but did the Strict Press from Jerk Receiving position x 2 reps: 65-75-85-95-105-110# C. Did something very similar to this Wednesday so did this instead. Four sets for max reps: 45 seconds Battle Ropes (too hard to count these, just went 45 secs) 15 sec rest 45 secs Air Squats (33 reps each set, focusing on smooth flawless movement) 15 sec rest 45 secs Strict HSPU (13-15 strict each… Read more »
Mobility done.
A. Drills done. Yoyo walks were just Yo walks.
B. 5 @245, 3 @275, 1@310 then 5×3 @285, 290, 295(3x)
C. 1:40, 1:34, 1:37, 1:49. Used 100# D-ball. DUs unbroken. T2B fell apart last round.
Optional – Strict Press in split jerk @135
Dynamic mobility done
A) done: getting so much out these drills!
B) 1st) 265
2nd) 285
3rd) 340
E2MOM @ 300
C) used 50# dB in my lace of sand bag cleans
1:10/1:10/1:08/1:12
Was unbroken on everything except last round of t2b did 13/2( grip was gone)
D) done
Did class WOD instead of optional
dyn/mob. done A!) HSM: I love this drill, its hard but I can feel it working HSW: I am still struggling but I got a few good breaks in.. 🙂 it was fun! 15 m A2) N2W+yoyo walk: this is a very frustrating drill … LOL I love it bc I know its necessary and helpful but I just cant get off that darn wall … LOL I crash into the wall the min I get bit of distance.. so I feedlot of work with this.. A3). WC: wow this were a lot harder than I had originally anticipated! god… Read more »
DM&A
A. Done.
B. 5 @ 275 – 3 @ 320 – 1 @ 360 / E2MOM = 3 @ 340
C. 50 DU – 15 T2B – 5 Dball G2S (100#) = 1:02 – 1:04 – 1:09 – 1:17 (all sets unbroken)
D. Done. Ouch!
* Optional Session = Done
A. Done
B . 315/5,360/3405/1
360/3 for 5 sets
C. 1:11,1:11,1:13,1:29 fell apart on the dubs
Was UB untill last round but that’s good for me . Dubs are a big weaknes.
A. HS practice/walks done
B. 235/255/285, then 5x3x265
C. 1:31/1:29/1:27/1:46 2×45# KBs for sandbag
D. Done, but had to break these up.
A. All Rx except couldn’t do all the wall walks Rx. Did first 8, rested 10 secs, 2 more! Rest 10 secs! Then 2 more. So hard! B1. 245×5/275×3/315×1 B2. Did 1 set at 285 and decided to stop there. Did a lot of sitting in a truck with gear on in the last 2 days and historically this is always when I tend to tweak my back so I didn’t feel like chancing it. C. 1:17/1:20/1:18/1:14 used 52 lb dbs. D. 2 sets done than ran out of time. I realizing that my midline endurance is pretty bad. Had… Read more »
Done Have noticed I favor my non surgical reared leg on all squat lifts. Snatch clean front and back squat. So.I have stepped down to lighter weight where I don’t favor that leg. Will begain single leg squats this week to help get left leg caught up. So all that being said Worked up to 245 back squat today aND focused on using both legs. This is the weight I started noticing the favor. 5×3 at 245 it’s a starting place. Feel like the past 4 months have been very inconsistent and no up up for renewal LOL. C. 2.04… Read more »
A. Still need tons of work on marching. Wall climbs e10sf2m brutal.
B1. 240, 275, 305.
B2. 275 last 4 sets @80%. 290 @85% was a bit much today after first set.
C. 1:35 du malfunction , 1:10, 1:09, 1:10.
Used double 24kg KB cleans for 100# sandbag.
D. Done.
A. DONE
B. 190#, 220#, 250#
C. 1:34, 1:36, 1:44, 1:39 (first two rounds the DU and TTB UB, 3rd and 4th hit foot 2 X on DU and broke apart TTB 8/7). Didn’t have sand bag, used 95# stone. Sped that up on last round and my transitions were a little far apart.
D. Didn’t do.
I like using stones – awesome Chris!
DMA – done
A. HS walk – skill work (some short HS walks) felt balanced today; push-ups completed.
B. 190(5) – 205(3) – 230(1)
205(3) – 210(3) – 215(3)
C. 1:56 UB T2B but several misses on DU’s (1st set is usually my worst for DU’s)
1:31 UB T2B
1:08 UB T2B (forgot the SB cleans on this round! ???)
1:45 T2B 13/2
D. done, but dropped to 15s for these on the second and third round.
lol what happened to those SB cleans?!
I have no idea! You’d think a triplet wouldn’t be that hard to remember.
A1. Complete. Starting to get real good at doing hand stand holds, when I’m trying to walk… ugh.
A2. Complete. Yo-yo walking is a challenge. The going back part.
A3. Wow, not easy every :10 come those last 3 climbs.
A4. Complete
B1. 165/185/205
B2. 195 that 3rd rep every set. Ouch
C. 10:50 (1:10/1:11/1:14/1:15) grip got spicy after the 3rd round. Used 40# DBells in for cleans. No sandbags.
A. Completed
B. Earlier
C. Subbed 80kg power clean since no sandbar in gym I was visiting:
1:10
1:07
1:09
1:10
D. Completed
FAST Rob!!!
Yeah but I am guessed by power cleans would be quicker than sandbag cleans
Mobility completed
A1)Completed. Marching getting better.
A2)Completed. Yoyo not so good.
A3)Completed.
A4)Completed.
B1)190#/220/245
B2)230#(5)
C)1:23/1:24/1:27/1:24 DU & T2B all ub. Sandbag cleans @ 90#.
D)Completed.
Great work staying consistent Dean 🙂
Thanks coach!
A. Done
B. 225,255,300
B2. 275,275,275,275,275
C. 1:48, 1:48, 2;05, 2:02 great day!
D. Done!
Nice Tom!
Thanks Nichole. Hand stands were ok. I did foot placement with jerks yesterday. My back was a little more upright doing back squats. 1%
Optional.
Did strict handstand push-ups 11,10,9
AB. 12,12,11
70# KB 14,14,14
Worked up to 145 on jerk pp.
A. HS
Done: Tough on the shoulders!
B. Paused FS (5 sec bottom/12 sec top):
1×102,5 and 3×3@80 kg
C. and D. later
Nice Markus! Great speed!
Thanks Tom! Maybe my conditioning is finally picking up…
Taking kids to theme park today, so just managed to get the squats in early. Ill get rest done later..
B. 5@150 3@165kg 1@180kg, then 5×3@160kg
Fun!