Dynamic Mobility & Activation
Wrist Stretch x 60 seconds
KB Ankle Mobility x 60 seconds per leg
and then…
Three sets of:
Butterfly Pulse x 10 reps
Banded Hip Flexor Stretch x 45 seconds per side
Squat Rocks x 30 seconds
and then…
Two sets of:
Banded Good Mornings x 15 reps
Rest as needed
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6-8 – 85% x 1 rep
*Set 9-10 – 85-90+% x 1 rep
B.
Every 2 minutes, for 6 minutes (3 sets):
Tall Clean x 2 reps
(pause in the receiving position for 2-3 seconds)
Build in weight, but focus on speed.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50-55%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Clean @ 80-85%
C.
40-54:
Six sets for times of:
Assault Bike x 20/15 calories
Ring Dips x 15/10 reps
Rest 2 minutes
55+:
Six sets for times of:
Assault Bike x 15/20 calories
Push-Ups x 15/10 reps
Rest 2 minutes
*Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.
**Compare to August 2nd
D.
Two sets of:
Glute Bridges x 10-12 reps @ 11X2
Rest 60 seconds
Side Plank Hold x 45 seconds per side
Rest 60 seconds
DMA ✔️
A. FS 180-280
B1. 95-105-115
B2. 145
B3. 170
B4. 200
B5. 225
C. 1:58, 2:03, 2:25, 2:17, 2:28, 2:20
D. ✔️
A. Front squats 190-285
B. Tall jerks 95-115
B2. Cleans 125-215
C. Started out 30 seconds for 25 calories on airdyne but slowed down to about 40-50 seconds as rounds went by. Ring dips killed me… took way over a minute for only 10 each round. Last 2 rounds had nothing left, subbed 15 push ups.
D. Had to run!
DMA done. Continuing to go slow and easy as my shoulder recovers. Planned to swap front squats, which I did yesterday, for snatches today. But decided not to snatch today.
A. FS yesterday.
B. Cleans (TC, HHC, HC, CHP, C) 75-135#. Stopped there.
C. Subbed row. 4 sets only. Wanted to keep volume of dips in check, which are typically an easy movement for me. Scaled ring dips to just 10 UB. 1:50/1:42/1:39/1:39.
D. Done.
Mobility done.
A. Done. Worked up to 205.
B. Done. Worked up to 175.
C. Assault Bikes were in use by the class, so sub 200M run. 1:25, 1:26, 1:22, 1:31, 1:36, 1:39
D. Out of time.
A(1-5) – 180, 195, 210, 225, 240
A(6-10) – 255, 255, 255, 270, 280
B1 – 135
B2 – 135/145/155
B3 – 165/175/185
B4 – 195/205/205
B5 – 210/215/215
C – 1:30/1:29/1:40/1:49/1:49/1:49 on Assault Bike.
D – Will do tomorrow.
55-59
MA RX
A1-5 115-155
A6-10 165-175
B1 95#
B2 95#
B3 115#
B4 135#
B5 135#
C 2:20 2:10 2:00 2:14 2:03 2:03
D Done
First day on this programming….Great workout.
Welcome Gary!
Thanks Nichole….It was a great first workout! I can see that I will need to make sure I fuel myself to make the most out of this program. Looking forward to this journey!
Absolutely. Fuel and recovery is key!
M&A Done
A1. 135-180#
A2. 190-205#
B1. 85-90-95#
B2. 105-115-120#
B3. 125-130-135#
B4. 145-150-155#
B5. 165-170-175#
C. 1:08, 1:06, 1:14, 1:09, 1:15, 1:14. (AirDyne at our gym so we upped the cals to 25/20)
D. Done
A. Subbed bench press did 2×175/2×185/2×200/1×215/1×230/250/250/250/260/290PR I felt good so I PRed – 300 is the magic number- I got nothing better to do.
B. Did my first power clean since the injury 3×95/3×115/3×135/2×155- no pain
C. did 25 cals/15 RD on our bike 1:23/1:30/1:31/1:32/1:32/1:35
D. skipped
Wait….you PRd? How did I miss that?
I’m chill, girl. I’m an old man, I did not jump up and down,slap a high five and post it on all modes of social media. But the main reason is because its bench press and who gives an F about bench.
Lol! Well done! ??
Now If I had PRed my snatch the world would know. There would be planes pulling streamers over the box “Al Police’s new snatch PR…….._____ ” A full media blitz.
ROLFMAO!! Good stuff Al.
Nice Al!!!!!!!!!!
Been gone for the long weekend, went to Puerto Rico, no working out. Just playing, surfing, snorkeling.
M&A Done
A. worked up to 205# which is 90%
B. 65# focused on fast
B2. 95,105,115
B3. 125,125,135
B4. 145,145,155
B5. 165,175,175
C. 1:32,1:44,2:11, 2:21,2:19,2:13 — was consistent at the end.:)
D. no time
How fun Chris!!!
Long Day at work-was not able to make open gym.
Class WOD-
Strength Jerks-3X4
3 Rep-built to #135
Partner DT Alternating rounds for 8 Min
3 rounds for me
Max T2B tag your partner in-with a shot grip…51 between the 2 first set was 10-Getting better at cycling!
Went over Hang Cleans-
A big goat for me. Got it today feel better about the lift.
Good day!
🙂 Good work Cheryl!
Dynamic Mobility and Activation complete plus Crossover Symmetry
A. Front Squats worked up to 190# New PR Yay! by 5#
B. Tall Cleans 85/95/100
HHC- 85/95/95
HHC +HC 105/115/120
HC +C 130/130/130
CHP +C 140/140/140
I made all my lifts today and went above all my % getting stronger!
C. Only have data on 5 sets from the previous workout August 2…
Today: 1:15/1:16/1:17/1:31/1:27/1:32
( My dips were better today… I finally figured out how to kip them…only took a year! LOL) RPM on Assault Bike were between 62-70
August 2nd times: 1:30/1:39/1:42/1:38/1:39 RPMs were between 58-65
D. Completed
Nice chasing 200 on that front squat! Way to go
Congrats Tracy!!!!! 200 lbs is right around the corner!!
Dma done
Front squats worked up to 265#
Tall cleans 135#
High hang 165#
High+hang 195#
Hang+clean 225#
Pull+clean 245#
C. No assault so used air dyne 45 sec full blast ring dips all 6 sets unbroken finished all at about 1:05-1:10
D. Done
Mobility Done
A. 140 150 160 170 184
195 195 195 210 210
B. 75 85 95
100 105 115
120 125 130
135 140 145
150 155 160
C. 1:30 1:26 1:38 1:48 1:57 2:08 Push-up muscle fatigue
D. 95# Glute Bridges
Side Planks done
M&A-Done
A. 130, 140, 150, 160, 170 then 182 & 185
B1. 95,105,115
B2. 102
B3. 122
B4. 140
B5. 160
C. 1:17,1:18,1:24,1:20,1:17, 1:23
D. Skipped, out of time
Mobility – done A. subbed back squat for front squat – trying to rest my wrist this week. 132/143/154/165/176/187/187/187/198/198 B. Tall Clean 65/75/85 H.H. Cleans 95/100/105 H.H. + H. Cleans 115/120/125 H.C. + Cleans 130/135/140 C.P. + Clean 150/155/160 Happy I was able to hit my percentages. Wasn’t sure how wrist was going to feel of some of these. We’ll see later on, but right now feels ok. C. Row instead of Assault bike. Bench press @ 95 lb. instead of push-ups. 1:42/1:42/2:10/2:15/2:30?/3:00 Had to break up the bench press into 5’s for sets 5 and 6. Won’t be able… Read more »
Hey Barry! How is the wrist feeling today?
Still not 100% but it is improving. I did today’s workout with BU drills and the Split Jerk complex and it didn’t feel too bad. I’ll continue to modify for the rest of this week.
C: I’m absolutely crushed. Did V ups instead of ring dips. That damn bike beat me again!
I figured I can only sprint about 10 cal and I’m absolutely spent after that.
1:02; 1:02;1:40; 1:43; 1:27
You are welcome 😉
A. 144.154,164,184.204,214,214,214,220,220
B. 115lbs across
B1. 115lbs
B2. 132lbs
B3. 154lbs
B4. 176lbs
C. no assault bike will sub with something else later tonight.
Mobility done as rx
A. 210, 230, 245, 265, 280, 300 Set 6-8, 315 Set 9-10
B. TC 135, 155, 175
B. HHC 180
B. HHC+HC 210
B. HC+C 240
B. CHP+C 275
C. 1:04/ 1:01/ 1:12/ 1:24/ 1:47/ 1:27 on Schwinn AD6
D. Done as rx
Mobility done
A. 150/165/175/190/200/215X3, 225X2
B1. 115/120/125
B2. 130/135/140
B3. 145/150/160
B4. 170/180/185
B5. 195/205/210
C. 1:11/1:14/1:27/1:27/1:42/1:47 – bike was consistent – can gut those cals out, but once those dips go forget it!
D. Done
Great work today Joe.
Thanks Nichole and welcome back! Glad you had fun on your trip!
My notes said we did 5 rounds last time