Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Band Distracted Tricep Stretch x 30 seconds each side
Minute 2 – Band Distracted Lat Stretch x 30 seconds each side
Minute 3 – PVC Pipe T-Spine Opener
x 45 seconds
A.
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Two sets of:
Bamboo Press x 8-10 reps @ 1113
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-55%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80-85%
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
* Set 6 – 1 rep @ 98%
Rest 2 minutes between sets.
D.
One set of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
followed by . . .
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest as needed
M&A Done
A. Done
B1. 105-125-135#
B2. 85-90-95#
B3. 109-105-110#
B4. 115-120-125#
B5. 130-135-140#
C. 97-104-110-115-120-125# (PR)
D. Pvc/band/35# KBs 200′ oh carry x 200 ‘ had to break at 125#.
70# KBs farmer carries x 200’
Nice work on C Cheryl!! Strong!
Thanks Nichole….it was the slowest tempo strict press you have ever seen! But it went up!
DM&A Done
A .- Done
B .- snatch balance 165/185/205#
high hang 120# ; high hang+hang 140# ; hang+ snatch 160# ; snatch pull+snatch 180#
C .-115/125/135/140/145/150/155# ( PR)
D .-overhead carry BB 95#+ 30# KTTB each side.
60# KTTB farmer´s carry
NO sled available.
Bamboo press with 35# KB
A. Done with 5 lb
B. 125-105-110-120
C. 85 95 105-110-115-120
D. 135 Did not do rope pulls – working on getting a 100′ rope
Farmer’s Carry 53# KB
Like Leticia, I tied to stay away from explosive movements with the shoulders. My left shoulder strain is lingering, but feels like it’s getting better. So I looked at last Tuesday’s workout and used it in combination with today’s. So no snatches or cleans (from last Tues.).
At home today. Legs a bit tired from 10K run yesterday.
DMA done.
A & B skipped. Subbed Front Squats (from last Tues.) 155/160/165/170/165#.
C. Strict OHP 75/80/85//90/95/100#. Stayed lighter and slower than normal.
D1 skipped.
D2. Done w/150#.
E. 300ft. sled pull w/215#.
Nice job making that work Rodney! I am glad to hear the shoulder is feeling better!
Mobility done.
A. Done with 10s and 8s. Sore shoulder.
B. 75-95, 95-105, 125-135, 145 missed with shoulder pain so dropped back down to 135 for rest.
C. 115, 125, 130, 135, 140, 145, extra for PR 150.
D. Overhead PVC with banded 35# KBs.
95# farmers carry.
Did pressing not bother the shoulder?
Straight up and down feels ok. Out in a snatch hurts, along with some other motions. I think it’s bicep tendon inside the shoulder. It got wound up last week from the strict rings PU and other pullups I did.
Class Hero WOD-Partner to start-“Whitten”
5 Rounds-Split 11 each round
22 KB @ #53
22 Box Jumps
400 M Run
22 Burpees
22 Wallballs
A. Bamboo-Done with PVC-as warm up
B. Snatch Balance-65/80/90
B1. 60/61/61
B2. 70/71/71
B3. 80/82.5/82.5
B4. 90/93.5/93.5
C. was not sure how this would go after doing class WOD first
75/80/85/90/85/90-Was able to go through the first 2 sets rested for the third and then dropped to finish
Good Day though!
Mobility done
A. Done
B1. 135/135/145
B2. 100/105/105
B3. 115/120/125
B4. 130/135/140
B5. 150/155/160
C. 125/135/140/150/156/162
D. No yoke – OH carries and farmer carries done. No rope pulls.
A – Done
B – Skipped. Short on time – gym only open 2 hours today and wanted to work out with class.
C – 120(5)/128(5)/136(4)/144(3)/152(2)/157(1) then 162 (pr I think).
D – Done. Overhead with far bar loaded with 140#. Farmers carry with suitcase bars (110# each side). Rope pulls on sled with 3 plates.
Did Zeus in teams of 2:
3 Rounds
30 WB
30 SDHP (75#)
30 Box Jumps
30 Push Press (75#)
30 Cal Row
30 Pushups
10 Backsquats (185#)
18:00. Fun little sprint when done in teams.
Mob done
A. Done
B. 85/90/95
63#
73#
Then for some reason combined hang with snatch as last set at higher percentage-83/88/88
C. 67.5/73/76/81/85/88Fx2
D. Barbell overhead carry 115, no carries or rope pulls–a bit of a sore elbow
A. Done
B.
Up to 155
115
135
155
165
C. 125-135-145-150-155-160
D. OH w/pvc 53’s, bands
100 KB farmers carry
Sled pull with 140
A. Done
B1. 85# kept it light as this really aggravates my shoulder
B2. 85#
B3. 100#
B4. 115#
B5. 120#
C. Skipped and did some MU drills for GG’s this weekend
D. Did 300′ sandbag bear carry at 120# (GG practice…2:19)
Then, 300′ farmers carry with 2×70# KB’s
Then, 300′ yoke carry at 245#
I hope your shoulder starts to feel better Leticia!
Mob
Bamboo 35s. With bands
Built up to 180 for snatch balances
105,115,125,135
Sohp 125lb
225 rope pull
No yoke heavy farmers carry
B. Snatch Balance 185/205/225
B2. 140/150/160
B3. 170/180/190
B4. 200/210/215
B5. 220/230/240
C. Bench with Bamboo Bar and 53# kettlebells 5×10
D. Axel bar carry 225 this was tough for 200′, dropped it once.
Farmers carry 100# plates
Tough program today! Good though.
Strong Andy! Nice work on those snatches!
Did class wod today, Hotshots 19 with a partner.
B. Did a close variation of these movements. The snatch movement felt good but am dealing with a bit of shoulder impingement that doesn’t feel good.
C. Started set 1 but my shoulder just isn’t cooperating this morning. Done for the day.
How is the shoulder feeling today? Try to get in and get some ART done!
Going overhead is where it gets uncomfortable, so I felt fine today with no overhead movements.
Mob done
A. Delt work done Bamboo press with 44# KB
B. Balance done then 105/135/155/170
C. 135/145/155/165/175/185
D. Done
Mobility and Crossover symmetry
Snatch balance 85/95/95
B. 75- 85-90-95
C. 85/90/95/100/105/110 matched 1 rep max
D. 195 yoke carry
125 in each hand
4 Plates on the sled for rope pulls. 180#
Good day !
A: Do w/ 10lb DBs
Presses with PVC and 16kg KBs
B1: 185; 205; 205
B2: 115; 125; 125
B3: 130; 140; 145
B4: 150; 155; 160
B5: 165; 175; 180lbs – Pushed the %s on these. Bar was flying up!
C: Based off 160 since I really don’t know what my press is right now. Had to adjust my set up since elbows down was killing my left shoulder and bicep. Felt good with elbows more forward.
5@120; 5@130; 4@135; 3@145; 2@152; 1@157.5lbs
D: 185 OH and 115/hand for farmers carry. No sled pulls today.
Great work on the snatches Corey!! What pain are you experiencing in your elbow?
Thanks Nichole. The pain is in my bicep where it meets the shoulder and front of shoulder when pressing with my elbows pointing down vs a good front rack position with elbows up. I take a barbell and voodoo band to it every time I go overhead and try to loosen the pec which helps some. Getting into physical therapy to get some dry needling done to help loosen things up also. 23 Years of military service are taking a toll on my shoulders.
Both Kincaid and I are also struggling with this exact same pain! My regular body worker has been on vacation, and I really been missing him….he seems to be the only one that can really get in there and take care of this issue for me! Who gave him permission to go on vacation anyways? 😉
I know right! Still trying to find a good therapist in the area.
Good to know Corey – I am going to take a look at the pulling volume and may adjust it!
Pulling isn’t what bothers it most of the time. Usually its snatches at heavy weight (85+%) or strict presses, sometimes strict pull ups, and dipping out of the MU (which is also usually strict).
Yep Kincaid and I are experiencing this same bicep tendon pain in the front of the shoulder! Uggh!
Got it- we may need to lighten up on the pulling exercises
Mobility completed.
A)Completed
B1)75#/85/95
B2)85#(3)
B3)95#(3)
B4)105#(3)
B5)120#(3)
C)115#/120/130/135/145/150. Matched 1RM
D1)185#
D2)85# DB
D3)245#
Fantastic Dean – well done on those presses!
Thank you coach!
Mobility done
A) : Bamboo presses 18lb Kbs on Bands 8 reps
B1) 95, 95, 95
B2) 95, 100, 105
B3) 110, 115, 120
B4) 125, 130, 135
B5) 135, 140, 145
C) 115×5, 120×5, 125×4, 130×3, 135×2, 145×1
D) yoke carry @ 185, 88 lb KB for farmers carry
135 on the sled for hand of hand pulls
4mile trail run added in some bodyweight stuff along the way, back to the grind tomorrow
Nice Pete – what a fun day!