Dynamic Mobility & Activation
One set of:
Front Rack Partner Assisted Stretch
Two sets of:
Band Assisted Perfect Stretch x 45 seconds per side
Deep Squat Progression x 5 reps
One set of:
Banded Walks x 30 seconds forward/backward
Lateral Banded Walks
x 30 seconds per side
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 rep @ 90-95%
of 1-RM Dead Stop Front Squat
B.
Two sets of:
45/33 lbs Tall Clean + Power Clean x 5 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Power Clean x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
Build to a heavy for today without sacrificing good mechanics.
C.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Three sets of:
Single Arm Deadlift x 5 reps per side
Rest as needed
followed by…
Four sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
Optional Training Session (Best performed with 3-4 hours rest between sessions)
Four sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes
A: 290-320# – pause FS
B: 310#
C: subbed other work
Mobility done.
A. Done @55kgs
B. Started the cleans, stayed light but then shoulder suffered so stopped
C. Did 5 sets of 24kg KB goblet squat & 6 sets of 1 arm DL @40kg
Stopped here as ran out of time. Wasn’t my best day
How is the shoulder feeling today?
Hi Nichole my shoulder is way better thanks for asking. I am doing a mix of physio acupuncture and trigger point therapy. Still struggle with overhead eccentric, but I stop when anything hurts & do what I can 😉
DMA done.
A. 155/155/160/160/165/165#.
B. PC up to 155#.
B5. Dropped down to 135# for cleans when technique began to suffer.
C2. Single arm DL’s @ 135#. No sandbag or sleds available.
Mob done
a. 123#
B. PC2’s 103/118/128
PC1s: 133/143F/138– bad adding on second set
Clean: 103/118/128/133, tried 1 at 138 but still hesitant with knee and failed
Pulls: 143/158
Sand bag squats with 100#
SA Deadlift: 85/95/105–a bit all over at this weight, could not find optimal middle spot for all
Mobility done.
A – Dead stops all at 255#.
B1 – PCx2 135/155/175
B2 – PCx1 185/195/205/215/225(f)
B3 – Cx1 185/205/215/225/235
B4 – CP 260
C1 – Sandbag squats 180#
C2 – Single arm DLs 135/155/185
C3 – Sleds 240, 285, 240, 240.
AM – Swim 25-50’s
Lunch – Op session row 4:42/4:40/4:40/4:39 – 1:50-55 pace
Mob Done
A. 275:275/275/285/285/285
B. PC x 2 185/205/225
PC x 1 235/245/255
C x 1 265/275 missed, legs felt heavy at this point. So I back off and finished out with 225.
Pulls 275/295
C1- 200# sandbag squats
C2 – Single Arm DL 135/155/185
C3 – done with 3-45’s on tire drug around the parking lot. 🙂
Done. Going home to eat.
Mobility done
A. Skipped
B. Done; power cleans only – 125-135-145#; PC singles – 155, 165, 175#,
Then tested out a ladder workout for our gym for the upcoming AllStar Roundup
C. Single arms deads: 135-145-155#
Optional rowing: 5:17, 5:13, 5:11, 5:11
Tricep Accessory work per Travis done
Nice work Cheryl!
Mobility done
A. PR’d Deadstop up#15 to #155
B. 115/125/130-missed 1st attempt at 135-nailed it the next time-Really working on form. Oh so much better.
Stayed at #130/135-Dropped to 125 for quick under the bar.
Feeling so much better.
C.sandbags first
Deadlift-85/95/100
Prowler Push #205
Better today-strength-missed a few lift the past 2 days. working on form.
Congrats on that PR Cheryl!
Thank you! Also posted a video for you on Facebook
A. Pause squats 185-245 2-3 reps
B. Skipped cleans, Heal still hurting. Thrusters instead up to my heavy 205.
C. Single arm deads 145-175.
Extra row. 4:57, 4:54, 4:56, 4:52. Kept damper high and worked on good posture, and mechanics.
Mobility – done! A. Did all at 150 which is a little above 95%. Definitely feel stronger on these from when we started doing them. B. Keeping the Power Cleans and Cleans light today. Power Cleans (2 reps) – kept all at 95# Power Cleans (1 rep) – 115 for first set and then 105# for the remainder. Cleans (1 rep) – stayed at 105 for all. Clean Pulls – 125/145 C. Sandbag Squat – 100# – Was able to use the ROGUE strongman sandbag that I just received. 150# is supposed to arrive later this week. A lot better… Read more »
Great Barry! Rogue makes some great equipment
Crossover Symmetry and mobility and activation complete.
A. 155# (95%) and I fought for every rep! Goodness gracious Johnny that was heavy!
B. Talls and cleans done. 35/45
Power cleans x 2 reps95/95/115
Power clean x 1 rep 115/125/135
Full clean x 1 rep 135/145/150/150
Clean pulls x 2 reps 160/160
C. Sandbag Squats -120#
Single arm deads- 95#. I am so terrible at these ?
Sled Drags – 2 sets @ 225
2 sets @ 185#
What a great training day! ??
– Crossover symmetry and shoulder PT
A. Front squats generally have been aggravating my shoulder but I wanted to try them using a strap on my hurt arm and it went okay. I didn’t want to go too heavy so I did 3 reps dead stop every 90 seconds for 10 sets: 85/95/105/115#(7 sets)
B. E 90 seconds 2-3 right arm DB snatches:
30/35/40/45/50/55/60/65#(1)
C. Single arm (right only) deadlifts x 5 reps:
85/95/105/115/115#
D. One mile run: 7:31
You are doing awesome Leticia! That shoulder will be better in no time! ?
Thank you so much Tracy ?
Great work Leticia!
Thanks Nichole 🙂 I didn’t want to come in but so glad I did!
C1.Atlas stone squats
5@175lb
4@201
C2. Skipped
C3.200ft harness sled
220,310,400,490 felt good
Awesome day!!
Dyn/Mob done
A) d/s:2sx182x5rps,4sx205x5rps
B1/B2 done
B3) 110x2x2,115×1
B4) 120x2f,103×2,115×2,120xfail
B5) 120x1xfail,123xfail,123×1,128xfail 🙁
B6) CP: 133x2rps,140x2rps
C1) 60lbs
2) 103
4) prowler +70lbs x100, Prowlerx50lbs for the rest. I shouldve stuckl with the 70 lbs
Those numbers on the FS are mind blowing. You are Mighty Mouse Lady! Dang I want to be able to do that!! Maybe someday. I will just keep swimming… LOL
tracy:
thank you for your kind words I’d trade that anyday to be able to oly lift just a bit better be more like you-your good! 🙂 ! your Oly lift and endurance is great!! XOXO stay strong and encouraging! God bless
So strong!!
thank you Coach! that means a lot going thru some serious rough stuff -all personally …Im surprised I even lifted… thank you!! <3 a kind word sometimes is all we need to help boost us up ..thanks again!!
M&A-Done
A. 145
B1 & B2-Done
B3. 145,155,165
B4.145,155,160,165
B5. 205
C1 & C2-Done
Optional Work- Complete 5:06, 5:07, 5:06, 5:05
Great day. I like it a lot. I did my warmup routine and exercise for Dynamic Mobility & Activation. A. Dead-Stop Front Squat work with 90 kg. B.1 and B.2 OK B.3 60 – 65 – 70 kg B.4 75 – 80 – 80 kg Here I try my new PR (85 kg) but unsuccessful B.5 60 – 65 – 70 – 75 – 78 kg (new PR)…very happy B.6 70- 75 – 80 – 85 kg Good clean session. C.1 I made squat with 2*28 kg KB. Maybe next time some more kg. 🙂 C.2 Three sets with 70… Read more »
Great day Simon!
All done but row. Kept it light again today – butt feeling great and will look to go heavier in coming weeks but for this week it’s all about getting back to the full movements/patterning and not re-tweaking the ass. FS: 185 across felt great TC/PC as Rx PC doubles 155 PC singles 185 Clean singles 185 Pulls 205 Squats 100# bag DL 115 Sled – 5 plates, straps on belt around waist (I looked at Julien’s video re sled-drag technique on the blog a few mins before I did this, and glad I did and kinda wish I hadn’t… Read more »
Awesome Andy!!! Yeah, these strongman sessions should be challenging!
Had to go off script today to get some of the Wodapalooza workouts in.
3k Row 10:50
Power Clean Doubles TNG 225/230/235
Power Clean Singles
240/245/250
Clean
215/235/255/265
Thruster 3rm 230pr
Thruster 2rm 238pr
Thruster 1rm 240pr
Fran 2:48
That’s enough for today
Holy Awesome Pete ???
I just found out I could of taken bar from rack I cleaned it like a big dumbo
Damn man. You’re amazing Pete.?
Thanks I would say amazing is a little too strong of a word to describe me doing anything
DMA is done
A. 300# across
B. TC&PC at 45
B. TC&PC at 65
B. PC 225×2, 245X2, 265×2
B. PC 275×1, 275×1, 275×1
B. C 275, 275, 285, 285
B. CP 315×2, 315×2
C. Skipped – crazy busy this week
Dam dude let me have some of the strength!
Crazy fantastic Ted! Love seeing your #s you are a beast!
Great work Ted! Hope your week settles down a bit!
Dead stop FS
205,205,205,210,210,210
PCx2
205,210,215
PCx1
220,225,230(pr)
Cleanx1
215 across
Clean pullx2
275# both sets
Back later for strongman and cardio
Congrats on that PR Tom!