Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch
x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles
x 10 reps
Bear Crawl with Wrist Stretch x 10′
A.
Three sets of:
Overhead Squat x 3 reps @ 2111
Rest 2 minutes
B.
Every 2 minutes, for 16 minutes (8 sets):
Mid-Patella Snatch from Blocks x 2 reps
Set 1-2 @ 70%
Set 3-4 @ 75%
Set 5-6 @ 80%
Sets 7-8 @ 80+%
Here are a few things I am looking for:
1 – Patience over the bar as you bring it from mid knee to high hang
2 – Speed pulling under the bar
C.
Every 2 minutes, for 14 minutes (7 sets) of:
20/15 Calories of Assault Bike
Complete each set as fast as possible and note times for each set.
Optional Session (Best performed 3-4 hours between sessions)
A.
One set of:
Front Rack Sandbag Carry x 300 meters
Rest as needed, and then …
Four sets of:
Supinated Grip Strict Pull-Ups x 5 reps (add weight if you’d like) + Incline DB Bench Press x 5 reps
Rest 60 seconds
Rest as needed, and then …
200 Meter Sled Sprint (medium weight)
immediately into …
200 Meter Sandbag Carry (bear hug; must not put it down in the 200 meters)
B.
Two-Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
A. 165/170/170 ohs in jerk grip
B. 135/135/145/145/145/145/145/145
C. First round 30 sec. realized my mistake and was around a minute or more for the rest. Good lesson…….
Every 2 minutes, for 14 minutes (7 sets) of:
15 Calories of Assault Bike
Kept it at :56-:57, around 350-450 Watts.
• OHS – 85/95/105#
• Snatch Mid-Patella – 90/95/102/109#
• Muscle Clean – 85/90/95/97#
• Clean off Block – 135#
• Halting Clean Deadlift – 175#
Uploaded videos for comments!
Every 2 minutes, for 14 minutes (7 sets) of:
15 Calories of Assault Bike
Kept it at :56-:57, around 350-450 Watts.
Took a week and a half off after competition, but am slowly get back into the groove!
A. 85/95/105
B. 78/83/88/93 and 98–probably bets hang I have done! No blocks just from mid patella
Long work day, did not have time for this. Start of school is always so hectic!
Rest day for me, will be a day behind
A. Done with 5# plates under my heels. Mobility just frustrating. Gotta be patient.
B. Power Snatch from blocks (set at above knee). 115-140. Decent for me.
C. 0:41, 0:41, 0:41, 0:45, 0:50, 1:00, 1:08. Right off the cliff. Ugh.
Then rested a few minutes and did:
300m front rack carry with 50# sandbag. Hello upper back!
Super set 55# DB incline bench (sets of 12) with sets of 10-15 empty barbell curls (did a bunch of strict pull-ups yesterday)
Finished with GHRs.
A. Rough day. I broke this workout up into two sessions. We experienced the sudden loss of the owner of the CrossFit gym we attend and I coach at. Emotionally I was wrecked…but Mary would have wanted me to workout. Today was for Mary.
A. 95/105/115
B. 70/75/80/85
C. 0:54, 0:47, 0:48, 0:52, 0:56, 0:58, 0:56
I’m so sorry for your loss 🙁
Thank you Tabitha.
Oh I am so, so sorry Lindsay.
Thank you Nichole.
A. 30/50/60 kg
B. 49/52/56/60-66
C. Ran out of time.
Karate Class
DMA) done
A)205,215,225( 225 was a little shakey, will post videos)
B)155,155,165,165,175,175,185,185( will post videos)
C):28,:27,:25,:25,:23,:25,:27
Bike felt great today….. until I was done then legs cramped majorly
GREAT consistency!
DMA – done
A. 75 – 95 – 115
B. 95 – 102 – 108 – 115 – 120
C. 73? – 67 – 65 – 63 – 62 – 67 – 60
Shoulder PT done
Mobility Activation done
C. 1:00/1:00/:59/:57/:56/:56
Came back a couple hours later and did this for strength today:
Barbell hip thrust pyramid, perform max reps at each weight (set ends when you stop, only rest is loading barbell for next set):
145# x 23 reps
165 x 15
185 x 11
205 x 8
125 x 24
Optional:
A. Front rack SB carry 45# no drops, 3:14
DMA done
A) 95/105/115
B) 95/105/112.5/115
C) :48/:46/:44/:43/:44/:43/:41
No optional sessions for me this week since I have a sprint triathlon on Saturday, but after that will be back to normal since I only have 2 5Ks in October left for this year’s racing season
A. 175/19/215
B. No blocks so just did from mid patela hang
145-185
C. :26/:26/:31/:30/:42/:48/:56. Ford after 4th round
A. Not done
B. 53kg/57kg/61kg/65kg did power snatch
C. 1.01/.49/.45/.42/.50/.48/.51
Wow that sucked
Nice consistency though!
Which is only good if it’s not consistently bad.
DMA- Complete
A.) Bar / 65 / 85 – Performed Narrow OH Squat again.
B.) 135 / 135 / 145 / 145 / 155 / 155 / 165 / 165
C.) :35 / :39 / :46 / :53 / 1:02 / 1:11 / 1:15
– Fell off those initial RPMs quick. By the last round I was hanging on to hold 68RPMs.
Last 3 rds was nasty.
OHS – up to 90kg
Snatches from the blocks – up to 90kg
Assault bike death:
:21/:21/:21/:25/:39/:50/:37
Ouch!
DMA done
A: 1x#75, 2x#105
B: 1-2 #95
3-4 #100
5-6 #110
7-8 #120
C: 1-1:12
2-:58
3-:55
4-1:102
5-1:10
6-1:00
7-:59
Ohhh my!! these really got me good :-0
I will get to my optional session later 🙂
Activation done
A. Empty bar and full depth
B. 25-30-35-40kg (PS)
C. Assault done in full power 🙂
DMA✅
Hip thrust pyramid…ask Cheryl??♀️
C. :37, :43, :43, :49, :52, :51, :51???
Optional session
A✅ @42lb bag front rack carry, @100lb sled, @72lb bear hug carry
B✅ Glute Ham raises, banded hip thrusts and side planks
Shoulder PT
Strong work on the bike!
Haha! Hello glutes!!!
???
A. 145/165/185
B. 140(2)/150(2)/160(2)/165/170 – all felt good, no misses
C. Doing a partner comp this Saturday, so ran through one of the wods. Will probably hit the bike sprints later