Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Band Assisted Pec Stretch
x 30 seconds per side
Minute 2 – Cross Over Symmetry Pull-Downs x 10 reps
Minute 3 – Cross Over Symmetry Reverse-Flys
x 10 reps
followed by …
Two sets of:
KB Assisted Ankle Pulse x 8 pulses per side
Band Assisted Perfect Stretch x 45 seconds per side
followed by …
Two sets:
Dumbbell Z-Press x 5 reps
Rest 2-3 minutes
A.
Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps
Followed by….
Two sets of:
65/45 lbs Bar Snatch Push Press + Overhead Squat x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″” Below the Knee + Snatch @ 65-70%
(pause for 2 seconds each at 2″” off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
C.
Six sets of:
Assault Bike x 20/15 calories
Rope Climb
Rest 60 seconds
40-49: Legless Rope Climb + Rope Climb w/feet
50-54: Legless Rope Climb
55+: Rope Climb x 2 ascents
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Single-Arm DB Row x 6-8 reps per side
Rest 60 seconds
Some mobility done.
A. Up to 135 for the PP/OHS. Really don’t like dropping the bar on my back with snatch grip.
B. 95/105/115/115/115
C. 2:00 to 2:15 each round. I’m usually good for a 10 cal sprint then ride out the rest, but couldn’t maintain that last night, totally crapped out; AB times for 20 cal were around 1:30 or more.
A: Final 6 on the complex @ 175#
B: done
C: 1:05×5/1:07 – Followed Pete and stepped off my AD sprint at :36. Used an AD with no monitor but pretty good and consistent on AD. Expected a drop off but managed to hang on. Had trouble on descent on last round or I would have been on the mark.
D: skipped
Incredible times. Good job!
DMA done. Still going slow and lighter.
A1-A2. SPP 45/55/65#. No OHS. Did BS (Saturday’s strength) on Sunday.
A3-A4. Subbed DB snatches 25-45#. Did DL (Wodapalooza Wod#2) on Sunday.
B. 30#.
C. 1:35 +/- 5 sec. Subbed row. Worried about shoulder, but rope climbs felt good. One of my favorite movements.
D. Skipped. Wanted to watch debate. 🙂
A. SN/PP/OHS 115/125/135/145/155/165
3stop complex 95-115 w a power snatch- just trying to ht positons
B. 115/125/135/145/150 last rep needed a little boost at 150
C. 1:29/1:35/2:00/2:36/3:11/3:45 lost legless on 5th and 6th round- oops
D. My alphabet only goes to C
Hahaha
Mobility and Z-press done. (40#)
A1. SnPP+OHS 115/125/135
A2. 3-stop complex 125-135# all sets.
B. 115/120/125/125/125
C. All sets around 2:00. Rope climbs – did 2 legless since our rope height is only 12′.
D. Done. 70# rows.
Mobility Done
Z-Press #20
A1. Done
A3. Done
A3. 1-3#75 4-6 #80
B. 65/70/75/80 3 reps on last set
Didn’t time-ALMOST first Legless…Next Time
only did 4 rounds-didn’t wear socks-body is tired. Saturday next day off of work. That will be 19 days! Sleeping good has played a big part.
Mile run
Done
Happy Monday!
Great job Cheryl – you are so close to that legless rope climb!
DMA done
A1:done
A2: done
A3: 85, 90, 95
A4: 85 x 2 sets 90 x 2 sets100 x 2 sets
B: 25, 30, 35
C: 1:57, 1:58, 1:47, 1:50, 1:54, 1:58
D: done 55# DB
Mobility – done
DB Z presses 30# then 35#
A1. Done
A2. Done
A3. 75-85-95#
A4. 65/76/85/95/105/115 missed at 115 from below the knee but made everything else
B. 65/70/75/80/85
C. Completed these this morning along with a RowingWOD workout. 2 rope climbs for each set.
D. Done
Mobility done
DB Z presses 20#
A1. Done
A2. Done
A3. 85-95-105#
A4. 105-110-115-120-125-130# (just kept building slightly in weight-no misses -worked to 79%)
B. 85-90-95-100-102#(4 reps on last set)
C. 1:14, 1:15, 1:26, 1:25, 1:36, 1:38. (Only did 1st set with LRC…could feel it was to much for bicep/tricep problem….so stuck with 2RCs instead)
D. Done
Mobility done.
A. Done up to 130 on the snatches.
B. 115
C. 1:42, 1:35, 1:32, 1:40, 1:45, 1:46. No legless due to bicep tendons.
D. Skipped. No time.
Good call to rest it!
Video links for the mobility but not for the lifts….can you please link the 3 stop halting deadlift snatches and Snatch Push Press Nichole? Oh I know I can google all of them but they may not be to your movement standards.
Hey Todd!
I am not at the gym and unfortunately, I don’t have a video I can send to you for the 3-stop halting deadlift. Not the positions asked to hit: pull to 2″ off the floor and hold, then mid-patella (mid-knee) and hold, then mid-thigh and hold (below is an article about the proper mid thigh position so make sure you go to this position and hold)
https://invictusfitness.com/blog/the-proper-mid-thigh-launch-position/
Then bring the barbell back to the 2″ off the floor position, hold and then snatch!
Here is a link for the snatch push press: http://www.catalystathletics.com/exercise/89/Snatch-Push-Press/
Hope that helps!
A. Wendler Squats…PR’ed with 415 lbs
B. Did light Snatches on the complex to 135 until Al reeled me in and told me to keep it “light and breezy!”? Real bummed, I love complexes but gotta watch the shoulder
C. Seated Presses with 60# DB on left side and 40# on right.
D. Did both climbs handed. Lost track after first 3 splits :53/:57/1:08 finished with total time of 12:25 on Schwinn Airdyne.
Nice work Andy!!!
Dynamic Mobility and Activation done
DB Presses with 25#
A. done
A2 Done
A3 built to 95#
All at 70% = 80#
B. Seated shoulder press @ 25#
C. 1:39, 1:46, 1:57, 1:58, 2:01, 2:00 RX
D. Done
Today was a bonus as I did not think I was going to be able to train. A fee conference calls were cancelled this afternoon so I was able to sneak in this afternoon.
Because I did not think I was going to train I ran 5 miles this morning @ 37:18.
Mobility completed
A1)Completed
A2)Completed
A3)105#/115/125
A4)95#(3)/100(3)
B)95#(2)/100/105(2)
C)Scaled to 15 calories as my hips were feeling it at this point.
1:23/1:17/1:16/1:16/1:14/1:16
D)Skipped
Awesome Dean!
Mob done with 45# Zpress
A. Press/OHS 135/145/155
B. 95/115/125/135/145
C. No bike so I rowed. 1:40-2:00 for the six sets. Leg less+ w/ feet
D. 8 & 8. Rows w/ 80#
FYI – I think this is the first time in months and months and months and months I didnt adjust the workout.. I did the snatches to a full squat with was “crunchy” but it’s done….
D&A) DONE
A) DONE
Worked up to 125# for the EV2OM
Then worked up to 165# for the 6 sets complex. All full squat snatches…
B) DONE: with 55#
C) DONE: 1:30/1:54/1:52/2:02/1:57/2:00
D) DONE: used 55# for the row
So great to hear Jon!!! Wahoo!!
Dyn/Mob Done
DB Z press3x20lbsx5rps
A1) 33lbs
2) 45lbs
3) 65,75,95x2fail,90lbs
4) 65lbsx3,73lbsx3
these are actually starting to feel better holding in the bottom! 🙂
B) 20lbs
C) no assault bike sub’d Rower(15cal) x3 legless rope but I couldnt let go at the top to
touch, I tried on my last legless climb and I almost fell off the rope, from the top
scary!-tore one finger up pretty nasty. did the rest of the climbs using my feet
took me forever -18:30 but I finished 🙂
D) done, GH raisex8rps, 3sx8rpsx30lbs (Db row)
Hope everyone is healthy and happy!
That workout because way harder with rowing because of how much pulling you do on the erg, into your rope climbs!
ah good to know! thanks NicoleI always love to hear from you..gotta work on getting a assualt bike! 🙂 thanks again! XO
M&A Done as rx
A. Everything as rx, then the 6 sets at 175#
I’m getting really tired of this new trend of dropping barbells on my neck lately. Let’s hope we give that a rest for a bit…
B. 135, 135, 145, 155, 155
C. 15:05 with schwinn ad6
D. As rx
Oh no Ted! It happened again?
Im just going to get very creative with my jerk block arrangements haha
What happened with Wodapalooza scores??
Ive had some bad events in the past with my neck – whiplashes from wake and snow boarding. Bulging disks and constant regular dr visits.
That said – I don’t do kipping hspu and prefer not to drop barbells on my neck. I dropped WZA and Im focused on Crush Games in Oct and The Open. Good luck to you on that one!
M&A Done
A. only did bar and 65#. Shoulder is hurting but only when in the snatch position. It hurts in the AC joint area. I am not sure if I have an impingement or what. Joint doesn’t hurt at all when shoulder is not extended, like in a press or hspu.
B. got to 95#
C. 1:48, 1:38, 1:45, 1:53, 1:47, 1:52
D. Done
Interesting – have you been working on mashing your pecs?
No only prescribed in the workouts, I was told to mash my lat? I’ll mash my pec more if you think that will help.
Do both Chris!
Mobility done
A. 95/115/135 (Snatch PP+OHS); 95/115/125/135/145/150 (DL/Snatch complex)
B. 95/105/115/125/130
C. Had to row the 20 cals – no bike available today. First few sets around 1:56, then all around 2:02. Used legs on both climbs.
D. Done (75# DB)