Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Rack Stretch x 3 pulses per side
Two sets of:
Band Distracted Hip Flexor Stretch
x 60 seconds per side
Hawaiian Squats x 5 reps per side
and then …
One set of:
Banded Monster Walks x 20 steps
Single Leg Glute Bridges on a Bench x 10 reps per leg
Banded Lateral Walks
x 20 steps
Single Leg Glute Bridges on a Bench x 10 reps per leg
Banded Air Squats x 10 reps
A.
1-RM Front Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 2 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 100%
* Set 8 (optional) – 1 rep @ 100+%
Rest as needed, but at least 3 minutes between sets of singles.
B.
Take 15-20 minutes to build to a heavy clean. This could be a new 1-rm or to what feels heavy for today.
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power clean.)
C.
“Gwen”
Complete sets of 15, 12 and 9 reps for max weight of:
Touch & Go Ground to Overhead
Rest 3 minutes between sets
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
D.
Two-Three sets of:
Skull Crushers x 10-15 reps @ 2111
Rest 30 seconds
Standing Paloff Press x 15 reps per side
Rest 30 seconds
Did Gwen tonight. Used 85# prob could have gone more.
1:04
:42
:24
A up to 285
B missed 225 obvious lack of pulling strength
C skipped due to shoulder feeling wonky.
A. Up through 345. Post knee surgery PR
B. Up through 295
C. @155#. Total =1:52. :49/:38/:25
A. Worked of 305 1 rm max new PR 315
B worko up to 185 had 195 on shoulder in squat and lost it.
C. 115
A. 1-RM Front Squat: * Set 1 – 5 reps – 106# * Set 2 – 3 reps – 126# * Set 3 – 2 rep – 149.4# * Set 4 – 1 rep – 165# * Set 5 – 1 rep – 176# * Set 6 – 1 rep – 184.8# (PR 195) * Set 7 – 1 rep – 199.2# nope Happy with effort. More work ahead! B. 1RM Clean & Jerk * Set 1 – 2 reps – 106# * Set 2 – 1 rep – 126# * Set 3 – 1 rep – 145# * Set… Read more »
The times should be faster as the reps get less but you should have been hanging on for dear life on the last set!
Congrats on your PRs!!
Maybe the CNS was not woken up until half way through Gwen?
Thanks. Still stoke about my backsquat PR. I will get the front squat and clean PR next time!
DMA) done
A)165,185,225,255,275,285,305(new 10# pr)
Failed 315
B) worked up to squat clean 255
C) skipped
Worked out with class
12 min EMOM
1st min- 30 sec handstand hold
2nd min- 30 se max ring mu
5,5,4,4,4,4 all in broken except second set of 5 ,4/1
Then WOD
8min AMRAP:
6pullups
9push ups
12 goblet squats
9rds+15 reps
Wow, congratulation on your PR!
A. Up to 305 w/o shoes/belt (matched current pr, 315 lifetime)
B. Up to 235 – pwr clean PR with no place to drop weights
C. 135 pr – 115 previous. Might have been able to get 145 with chalk and tape
D. Done
Congratulations on your PRs!
A. Stopped at 350lb – PR! Felt strong but didn’t wanna push my luck.
B. 245lb full squat clean – PR! Got in my own head for some reason and it took a couple tries to get the 245. I feel like next time I could go heavier…
C. 115 lb and forgot to set my timer. ??♂️
D. Skipped because I had to go home and cook dinner!
Need to do a better job at documenting the workouts!
Congratulations!!
A. 77/91/105/120/129 kg @ 90% Stopped here even wanting to go further on. Still recovering. I feel much better.
B. 70/80/90/100/110 kg Failed 110 kg Failed (110 is my former PR)
C. Used 52 kg , 1:17, 56 sec , 39 sec Total 2:52
Great work Marcos!
Thanks Nichole. I wish I were advancing more.
Warm up ✅ A). Up to 165. 10# off belted pr so I’ll take it at 5 months. Had more in the tank but super heavy fronts squat feel kinda weird now so called it. B). Up to 160- power. Just recently hit this without a belt but it didn’t feel solid, but today it felt strong! C). Skipped but did 30 min on AB with 20 min of 30 on 30 off, then 10 min Z1..somehow I got talked into doing an Olympic lifting comp this weekend at 5 months preggo (and in a singlet ?) so May take… Read more »
That is fantastic, great job!!
Rough day today. Travel, no sleep, sore, blah blah blah. I’ll stop whining now.
A. Worked to 285. Missed 295.
B. Worked to 225 (full clean), but didn’t feel good. Dropped to 155 and worked back up to 205 (power). Didn’t feel good either.
C. Did class workout instead. Needed a kick in the a$$ so I worked out with others. It helped.
18:00 Amrap
18 Calorie Row
15 Wall Balls 20/14
12 Dumbbell Snatches 50/35
9 Toes to Bar
Just short of 6 rounds. All movements unbroken.
Looking forward to getting back at it tomorrow.
Hope you got some good sleep last night!
A. worked to 225
Redid Wodapalooza workouts.
A: previous pr 200#. Got 195# today Missed 205#
B: New power clean pr from the ground. 155#. 150# was previous max. 170# is max from the hang. Missed it today.
Congrats Amber!
Happy Canadian Thanksgiving! Workout at home before dinner: with a partner alternate every mile for 12 miles on the assault bike. 3 went well, 3 not so well!
DMA done
A) 120/145/165/187.5/197.5/210/225/235 (20 lb post weight loss PR). For reference my lifetime PR is 290. Gradually building strength back up
B) Went Full Cleans since I’m working on getting those caught up to my power Cleans (and eventually more)
75/87.5/100/115/120/130/135/145
C) Last time I used 95, today went with 105 and still got through all unbroken
D) 60#/red rogue band
Wow, fantastic Steve!! Great job!
Front squat felt good at 270 but 285 which is my max wouldn’t go.
Clean felt light at 215 and couldn’t get 225 to go 235 is max
Gwen used125 and had times of 56, 47, & 39 (8:22 total) wasn’t sure where to start here
A. Hit my 1RM at 280
B. Today’s 215 tried 225F
C. Used 95, 1:13, 5:04, 8:35
Great work Ed!
DMA DONE
A. FS- 190X5, 225X3, 260X2, 295, 315, 335, 355 (10 LB PR)
B. PC- 155/185/225/235/245 (10 LB PR)
C. DID GYM WOD;
4 RDS FOR TIME- 30 DU/ 12 HPC @ 135/ 30 DU/ 12 T2B – 11:09
Congratulations Richard!!
Dma done
Equaled my front squat pb from 2 years ago which was after a squat cycle so I’m happy with that 115kg’s, Onwards and upwards now.
B: Cleans felt awful tonight so stopped at 90 kg.
C : completed st 60kg
D : done
Awesome work on your squats Chris!
Thanks Nichole!
A. Worked up to 95% (256#) and stopped there.
B. Worked up to 94% (240#) power clean and stopped there.
C. First time doing Gwen. Had no idea what to do, so went for 155# slow and steady. Bad choice! Grip blew up in the round of 15. So, dropped to 140# for the 12 and 9 rounds. Took about 10 mins.
D. Done
A great workout to learn from!