Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the pecs
and then …
Two sets of:
T-Spine Stretch on Bench x 30 seconds
Twisted Cross Pec Stretch x 30 seconds per side
and then …
and finish with …
One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat
*Build in weight over the course of the 3 sets
B.
Every minute, on the minute, for 4 minutes:
Drop Snatch x 2 reps
*Keep this light and focus on fast footwork
and then …
Every 2 minutes, for 12 minutes (6 sets)
Snatch Lift-Off + Snatch
Set 1-2 @ 70%
Set 3-4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Note:
Just like yesterday, I am looking for consistency with your lifts.
C.
Every 2 minutes, for 14 minutes (7 sets) of:
25/20 Calories of Assault Bike
Complete each set as fast as possible and note time for each set.
Optional Session
(Best performed 3-4 hours between sessions)
A.
Three sets of:
Overhead Sandbag Carry x 50′
Rest 30 seconds
Sandbag Squats x 10-12 reps
Rest 60 seconds
and then …
Four sets of:
Harnessed Bear Crawls x 40 meters (should take you under 60 seconds)
Rest 3 minutes
B.
Two sets of:
Banded Hamstring Curls x 25 reps
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
A. Done–105# was challenging for snatch balance, missed 1 forward and 1 back
B. Drop stayed at 55#
Then 78/83/88/93- went way better, pretty solid
C. Bike spills all over, scaled to 16 cals– not confident enough to do 20. 1:10/1:10/1:32/1:16/1:23/1:30/1:23
B: 215#. sn felt pretty good today. Skipped ad for accessory work.
First squat snatch since sprained my ankle. Feeling good despite of uneven ankle mobility.
Snatch lift off + snatch 15/20/23/25/28/30/33kg 35kg failed.
Wrong pace in part C, did only 15cal in around 60s, and 20cal in last round for 100s.
This Wod is horrible…
Ankle rehab and banded ham curls afterward.
Good work Sharon!! I actually think I sprained my ankle recently so I am glad to know I am in good company!! 🙂
C. Scaled to 20 cals for 7 sets. Each set 62-64 RPMs 1:15-1:20 all 7 sets.
A. 95/105/115/125/135 felt good so kept building
B. BB/55/65 then worked to 105
C. .57/.59/1:10/1:25/1:33/1:45/1:37
Optional
A, done w55# plate / bear crawl with 90#
Did last Thursdays running session this morning. 2mile run
3min rest
2mile run
2min rest
800m run
Then walked 1 mile as cooldown
So freakn slow!!! 2 weeks ago my mile splits for 3 miles was 9:46…today 10:10?
The 800 m wasnt much better 8:36/mile pace…but at least i got it done!
C: Slowest 1:20 fastest 1:13 on airdyne
Good work Amber – that is a lot of mileage – well done!
DMA Done
A) 30/40/60 kg
B1) All at 30 kg
B2) 49/52/56/59 Just a bad day. None of the Snatches went right.
C) Skipped. I called it a day. I also Skipped Karate Classes.
Hope you got some good rest!
Hi,
Been a bit absent due to holidays/sickness and general interruptions but am back into it this week. Picking bits that I missed from last week, mainly doing the lifts and the most appealing met cons.
Today I did the 10 x jerks at 85 %:
• performed at 67.5kg (148)
Assault bike 5 x 20 cals (mid-read that I was supposed to do 7 sets.
• 1.11 – 1.08 – 1.20 – 1.26 – 1.27
?
Welcome back Rebecca – glad you are feeling better!
DMA done
A) 65/75/85/95
B1) all at 75
B2) 75/80/85/90. Working a bit lighter to get my squat snatch/cleans on par with my power ones.
C) 0:57/0:54/0:53/0:55/0:52/0:52/0:51
Optional session:
OH SB Carry/SB Squats @100
Harness Bear Crawls @200 + sled (around 0:30-0:40 each set
Band Ham Curls w/ green rogue band
Bat Wings @15# DBs
Slacking on posting. Been super busy.
Snatches were good. Cleans from yesterday felt like a million pounds. I’m so weak from not squatting for so long.
Bike crushed me today. Wow, That was horrible. Like really horrible. ?
Did the optional w 80lb bag. Added some rope pulls as well.
Shoulder PT
DMA done
Instead of snatches, 15 min emom that Abbott made up:
Min1-max hip thrusts @175# in 30s 12,13,13,13,13
Min2-25-30s Copenhagen thingy left side 18, 19, 20, 20, 20
Min3-25-30s Copenhagen thingy right side 18, 19, 20, 20, 20
C. 1:04, 1:19, 1:31, 1:35, 1:37, 1:39, 1:31 Ouch legs are dead today!
Optional:
A. 3 sets: 45# overhead SB carry , 105# SB squats x 10 reps
4 sets: Harness bear crawls 140# + sled on asphalt
B. Done
DMA – done
A. 75 – 95 – 115
B1. 55 – 55 – 55 – 65
B2. 95 – 98 – 101 – 105 – 108 – 112 – 115 – 120 (f) – 120 (f) – 120
C. Ouch! 1:33 – 1:32 – 1:31 – 1:32 – 1:43 (late start) – 1:39 – 1:40
Started with 70 rpm, dropped to 67/68 till round 5, then 64/63 for the last 3.
A. 55 lbs – not able to add weight ? really need to improve OH mouvement!!
B. Same 55 lbs
Set 1-2 @ 55 lbs
Set 3-4 @ 60 lbs
Set 5 @ 65 lbs
Set 6 @ 70 lbs
Did power snatch, not able to squat snatch (drop under the bar) so frustrated about it ?
C. 1:10 – 1:08 – 1:15 – 1:11 – 1:15 – 1:20 – 1:07 ?
Also did optional work except bear crawl!
Have you posted any videos of your ohs or just overhead position via FB? Would love to take a look at it!
I just posted one
DMA) done
A)185,205,215
B1)135
B2)155,155,165,175,185,195
Felt good no misses
C) :38,:38,:40,:43,:42,:46,:50
My legs?
EXCELLENT!!
A. 150/160/170#
B1. 115#
B2. 140/140/150/160/170/175
C. Done. That hurt worse than I had planned.
A. 85/110/130
B. 55/65/65/65
Then 90/95/100/105
C. 20 cal would have been a 14 min amrap for me? so I did 15 cal
1:19/1:12/1:21/1:30/1:34/1:37/1:35
This assault bike is not my best feature ?
DMA✅
Made up 15min EMOM
Min1-max hip thrusts @155 in 30s 12,12,12,13,13
Min2-30s Copenhagen thingy left side
Min3-30s Copenhagen thingy right side
(Mine we’re closer to 20s?)
C. :57,1:04,1:07,1:13,1:20,1:24,1:19 ??
Optional session
A1.3rds: bear hug carry + 12 squats @100lb
A2. 4rds @100lb
B.✅ no bat wings, instead did kneeling paloff
Shoulder PT
Solid job today Nicole!!
Thank you! ?
A. 105/125/135#
B1. 75 to 85#
2. 95/95/100/105/110/115#
C. Had to use airdyne and was going to do extra calories but this was so awful I am so glad I didn’t. Really wanted to quit after round 3. Times were about 53/59/1:05/1:13/1:25/1:29/1:35. That was truly awful. My HR monitor says my max HR was 173
Way to stick with it Vivian!!!
Rested shoulder….
C. 42/42/40/42/44/45/42
Additional:
A. 50kg sandbag
B. Bat wings 5kg db
YAY – so glad you rested your shoulder!!
Mobility completed
A)95#/115/125
B1)65#(2)/75(2)
B2)100#(2)/107.5(2)/115/122.5
C)1:19/1:17/1:21/1:29/1:29/1:30/1:21 I changed it up a bit a did 7 rounds every 2:15. That might have been the worst bike session to date…
Damn near