Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit (you may elect to do this after you back squat)
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 83-85%
B.
Four sets of:
Strict Press x 5 reps @ 80-83%
Rest 2 minutes
and then …
One set of:
Strict Press x 8 reps @ 70%
C.
21-15-9
Assault Bike Calories
Dumbbell Thrusters
35-54: 50/35 lbs
55+: 35/25 lbs
Straight into …
15-12-9
Assault Bike Calories
Toes-to-Bar*
*If you are still working on your toes-to-bar then you can substitute knees-to-elbows to keep this workout fast.
Note:
Know a pace that you can hold on the assault bike that will allow you to get off and go straight to the next movement. Focus on good breathing during this workout as the key is to find a pace that you can push that redline without emptying the tank in the first 21-15-9.
D.
Three-Four sets of:
Banded Hamstring Curls x 15 reps
Rest 60 seconds
Supinated Grip Bent-Over Rows x 10-12 reps @ 2111
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions and only if your body is feeling good)
Five rounds of:
Sandbag Cleans x 4 reps
Sandbag Squats x 8 reps
Sandbag Hold x 30 seconds
Rest 60 seconds
Courtesy of Aja Barto at Behemoth Gym. Choose a weight that is challenging but will allow you to do the squats and into the hold without breaking.
A. 225/245
B. 80/85 then 75
C. 14:39
Did class wod too
Mobility done
A. 205-210-215-220-225# (83% of my all time max)
B. Skipped
C. 10:13. Subbed DB squats for thrusters and V situps for T2B.
D. Done
Shoulder PT
A. 295
B. 135, then 120
C. 7:06, then 6:00 (13:06 total). First part Rx – thrusters 11/10, 9/6, 9; Second part subbed GHDs for the T2B as my right shoulder a bit grumpy from the T2B on Wednesday.
D. Done; Rows 145.
Optional: Sandbag complex done. Each round slightly under a minute. I think it was a 75# sandbag. This was pretty cool. Hardest part was breathing while holding the bag in front rack.
GHDs are a great sub if the shoulder was bothering you – I hope it feels better today!
DMA – Done
A. 125 kg All Through
B1. 62 kg
B2. 53 kg
C. Skipped. Didn`t get enough night sleep.
Hope you got some good sleep last night!
Back squat – 275-295
Press – 4 x 5 @ 155, 8 @ 135
No Assault Bike at the station so that was it. Body was needing an easy day anyways.
DMA done
A) All at 235
B1) @115#
B2) @100#
C) 10:13 total (5:01 Split)
D) green rogue band/100#
Optional session done with 100# Sandbag (this was fun)
DMA – done
A. 200 – 205 – 210 – 215 – 215
B1. 95 lbs.
B2. 82 lbs.
C. 7:39 and 13:10 (5:31)
T2B’s – 10 + 5, UB, UB
D. done
Mobility completed
A)225#(5)
B1)115#(4)
B2)100#(1)
C)15:06 total time. either 8:58 or 9:58 for the first part. thrusters @45#.
D)Skipped
Awesome work Dean!!
Thank you Nichole! Definitely could use some more work with the DB thrusters.
DMA) done
A) 515,320,325,325,325
B1)140,145,145,145
B2)135
C) 12:01
21-15-9 was 6:18
DB thrusters 14/7,9/6,&9
15-12-9 5:43
T2b unbroken
D) done
So fast!! Great job on your T2B – those killed me today!
59/5’9”/160
Warm up and mobility – done.
A. 2 at 230, 3 at 235
B. Skipped. Right elbow and forearm sore today and couldn’t get comfortable pressing.
C. 13:05. DB squats in place of thrusters (see B).
D. Skipped – time.
Hope that elbow feels better!
DMA: Complete
A.) 335#
B.) 140# missed the last rep of set 4. 120# x 8.
C.) 9:08 / 5:01 = 14:09 Thrusters did me in but T2Bs went pretty good.
D.) 1/2″ band & 65/85/105/105 for SG Bent Over Row(should have started heavier).
Great job Phil!
A. 160# across
B. 76# for 4×5, 67# for 1×8
C. Went light (20# dumbbells) because I have a cold and my asthma has reared its ugly head…lung capacity is garbage. 7:39 on C1. 7:36 on C2. 15:15 total. Glad I got it done though!
D. Done with 75# bent over rows
Great work Lindsay – a workout is still a workout – glad you got something in!
First day back on %’s since last week – everything felt heavy! But got it done…
A. 83% across (270)
B1. 80% across (145)
B2. 125 X 8
C. Only 1 bike and 2 of us, so did it partner style (waterfall style so we weren’t standing around). Did 3 rounds of 15 for first wod, then 3 rounds of 12 for 2nd. Worked well – pushed so your partner wasn’t waiting on you.
D. Partner wanted to do double Grace as partners, so I hit that with him. Damn young guys.
Fun partner style session … except for double grace lol!
DMA✅
A. 195-195-200-200-200
C. 9:42 modified (UB)
DB squats @35
V-ups
Bike sucked today! ?
D. Green band, @35lb
Optional
@100lb sandbag
Modified cleans to shoulder
Shoulder PT
Shoulder feeling better today?
Yay!! So happy the shoulder is feeling better today!
A. 265# for all sets
B. 140-140-140-140 and then 135 for the eight reps
C. Will do tomorrow
D. Done and did rows with 135#’s
52, male; 235,235,235,240,245lb back squat; 115;120;120;120lb x 5 press; 105×8 press; 15:47 metcon Rx. Feeling tired and very weak today! My mouth is always dry even though I drink lots of water and I feel weak on my metcons because of this. Has anyone else experienced this?
Hmmmm – you may want to take a hit of water right before the workout and see if that helps. Is it also super dry where you live?
Thanks Nichole. I pretty much pound lots of water before and all day. I am in Michigan and it is usually dry. I definitely feel the best when it is actually hot and very humid. I have noticed that it seems like I always have a little congestion going on in my nose so that causes my mouth to be dry. Feels like some kind of allergy or something. Oh well, it could always be a lot worse! Thanks for you help!
kinda like this one,
A. 105/105/110/110/115
B1. 55lbs I went lighter to help stop my bad habit of arching my back
B2. 55lbs
C. 7:34 but did 20lb db push press instead of thrusters due to hip flexor injury – then
8:23 – knee ups – I had a small jog between the bike and the bar due to the layout of the gym
D. finished
GREAT modification!! What is going on with your hip flexor?
I have a partially torn hip flexor as well as some tears in my glutes – all on the right side. P/T has helped so much and I am improving. P/T has said “as long as I don’t feel any pain, I am good for anything but lunges, once I feel pain stop and modify” I have about 4 more weeks left of P/T then they think I will be 100% again 🙂
4 weeks isn’t long at all!! So glad you are working with a PT and getting it sorted out!
I am a total train wreck today. Finally over the soreness from Nicole but my posterior and lower back are on fire. Definitely jacked up lower back on Wednesday with the SL RDLs and DLs in workout. It literally hurts to get up and down. Lol.
Once I got warmed up….
A. Stayed at about 65% for 5 sets of 2 every 2min
B. 90 then 80×8
C. 8:35 then finished at 14:03. Had nothing in legs.
D. Banded HS curls and chin-ups
Hope your back feels better soon!
Oh no!!!! So next week, lets see how your back feels, but I may have you avoid all posterior chain work until your back feels better.
A). 165#
B). 72-75-75-75 for 5s, then 65 for 8
C). Only have 1 35# dB at home so subbed alt squat snatches for thrusters. 11:29, then rested 2:30 min before realizing it was straight into ? did t2rings instead of bar as it was less strain on abdomen but still wanted same stimulus. Total time including rest 20:19.
D). Done, did 15 banded glute bridges at 2111 instead of curls due to not able to lie on belly.
Rows @ 65#x10
That is a fun workout with db squat snatches!! Great sub for the leg curls – anything to target those glutes and hammies work so the banded glute bridge was perfect!
It was fun…or something like that ?.
A. 210×3 then 215#x2
B. 1. All 5 rep sets at 80#
2. 75# for 8 reps
C. Only had airdyne so did 28-21-15/21-15-12 cal
Thrusters were awful after heavy BS and presses—first round def harder for me, took almost 10:00, had to do break up thrusters 7-7-7/8-7. Toes to bar better surprisingly. Unbroken 10/8/6 then singles
15:41 total
D. Done
Yay – all the work on t2b have been paying off!