Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Pec Smash x 45 seconds per side
Interval 2 – Hamstring Floss x 15 reps per side
A.
Draw out your landing position and then . . .
Three sets of:
Tall Jerk x 3 reps
Rest as needed
and then . . .
Every 2 minutes, for 14 minutes (7 sets), complete:
Jerk Dip + Pause Jerk @ 80+%
(Pause at the bottom of the dip for 2 seconds, pause in the receiving position for 2 seconds)
B.
Every 3 minutes, for 15 minutes (5 sets), complete:
Deadlift x 4-5 reps
(Build in weight)
C.
40-49
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees
50-59
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (95/65 lbs)
20 Pull Ups
20 Burpees
60+
“Lite Sage”
As many rounds and reps as possible in 20 minutes:
10 Thrusters (95/65 lbs)
10 Pull Ups
10 Burpees
*Please compare your score to November 4th, 2015.
A. 3x45kg then 80, 81, 82, 83, 84, 85, 86kg
B. 5×315, 325, 335, 345, 355
C. did class WOD from gym
A. 185, 205, 205, 215, 225, 225, 235
B. 315, 335, 355, 365 …small lumbar tweak, shut it down
C. 3 rounds ( strict pullups), at 7500′ elevation in Flagstaff ….enough! Where is the O2?
A – Pause jerks to 210. Pretty solid today.
B – 305/315/330/345/355
C – God I hate 135# thrusters. No matter what I try, they redline me. 3+4; 4 more reps than last time. Could I have sucked it up and done a few more? Probably. But when I get tired, these become a crappy mix of part thruster, part push press, part jerk and they start hurting my shoulders a little in a way they shouldn’t so I tend to back off.
A. Up to 135
B. 4reps to 225
C. 3rds+11. Just 1 rep more than last time and felt pretty awful the entire time. If there’s a specific breathing pattern for thrusters I’d love to hear it!
Nice work! Try exhaling as you drive the bar overhead and then inhale as you descend.
Mob: Done
A: 175# and 180#
B: Built from 5×325# to 5×340#
C 4 rounds + 27 reps (50-54 y.o. @95#)
115-120-125
Jerks with pause 115 felt light
175-195-205-215-225! PR #30 on 5 rep!!! Yay
Sage
2+8
Hands slip need a better grip for pull-ups
Amazing PR Cheryl!!!!
Thank you!
A. 45/65/85 then, 140/140/145/150/150F/150/155
B. 175/20/225/245/255
C. 3+50
Tuesday’s
A. Spent extra time working on HS walking. Improving but still haven’t managed to travel 20′ continuous yet. Also worked on deficit HS today to get ready for upcoming partner competition. Was able to do a couple at an 8″ deficit.
B. Tempo Squats 135/140/150/160/165 A 5 lb. improvement from last week.
C. Cleans 135/135/135/135/145/145/150/150
A. jerks with pause to 215, a few singles at 235
B. 5 sets of 4 at 325
C. 4 plus 25(50-54 w/ 95lb.) 23 more reps than Nov. 4. Glad to get through 5th set of thrusters.
Nice improvement Al!
Mob done
A. TJ @115/135 then 205 for all 7 sets of dip & pause
B. 315/335/355/375/395 all sets 5 reps
C. 3+13 a little better an last time. 3rd round thrusters bit back at me. PU’s and burpees UB, Thrusters really jack up my heart rate. I’m thinking that I need to work on breathing through the whole thruster and not holding breathe in the squat.
Only had an hour today:
A1. 85/105/115#
A2. 135/145/150/155/155/160/160#
B. Did yesterday’s tempo front squats: 140/150/160/160/165#
C. 10 minutes of Sage amrap: 2+3 thrusters Rx
A) Done up to 93#…struggled with these today
B) 135-165-175-185-195(3) Four reps on all other sets
C) Sage @ 85# 2 Rds + 40 reps…I certainly struggled with the thrusters, however, to complete 60 thrusters @ 85# in a workout I’m SO HAPPY!!!
Great progress!!!!!!
AM session – leftover stuff from yesterday PM session – mobility done A. All three sets at 63 A1. 125/130/130/134/133/138/138 B. 203/223/240 (only two reps here) C. OK folks…. Let’s talk thrusters. It seems like we may have several people here in my same mind set which is as soon as I see thrusters programmed, regardless of the weight, I start thinking about how to avoid the workout. I clearly remember the anxiety I had most of the day on 11/4. Today wasn’t so bad, probably because I knew I had done it before and, like Dave said below …… Read more »
Good job! Agreed, they can really get your heart going so it’s easy to red line and then you’re screwed…..
Try to keep a calm mindset even in the workout. Remember that your legs are strong and we squat A LOT. Start trusting yourself more and change the talk from a panicky state of mind to a confident state of mind – like, ‘thrusters? Oh, I’ve got that.’ or ‘awesome, I get to use my legs’, whatever works for you but the mindset piece starts before the workout or when you redline – it starts way before you get into the gym. Start cycling a confident mantra in your head as opposed to an anxious one.
Love this. Thanks Nichole.
Mobility done
A. Worked up from 165 to 190#
B. Worked up from 275 to 315#
C. 2 + 25 RX. First time doing Sage. Felt good first couple rounds, on pace for 3 rnds. Then hit a wall and had to drop bar every 2-3 thrusters, plus a few singles. Muscles were just tapped. Glad that’s over…
Me too!!!
A1. 95/135/155
A2. Did these from behind the neck 245/245/245/255/255/265/275
B. 275/315/365/385/405 x5’s
C. Subbed Thrusters for Back Squats at 155# did 3rnds+6reps
I gotta get this wrist x-rayed, chiro thinks stress fracture since its not getting better! Wanna be able to receive the bar in the front rack again!!!!
Oh no!
Had that last year, sorry to say it was 4 months not being able to receive in front rack…
Keep us updated on what you find out Andy! Sorry you are dealing with that!
Great training day today. Anti-inflammatories are really helping my shoulders.
Mobility done.
A. 65# really worked on quick feet and punch
A1- 155#
B. built to 265# felt great! Haven’t felt this strong in a long time.
C. Did the class WOD at 6 AM-
we did Grade- new PR- 3:11
then we did…
21-15-9 of burpees and pullups
I got 3:30 but messed up on the second round of burpees and did 21 again! All pull ups unbroken. I would have done Sage but I really wanted to jump in a class this morning 🙂 so I did.
Nice work on your pull ups!
thanks Nichole! Must be all the strict work we have been doing. 🙂 I really felt strong today.
Lots of mobility, friend of mine brought his compex I used it, shoulder felt good, slept without a pillow last night and woke up with out pain 1st time in 6months , we will see, verdict is still out about Wodapalooza.
A. 45#
A1 210
B skipped
C. 3+49 @ 135 1st time doing this tried to keep each round around 4 min w/1min break 4:01/4:12/4:59 will try with 45 sec breaks next time
2500m row at +12sec off my 2k pace
A.95#, 115#, 115# & 95#, 115#, 145#, 145#, 165#, 165#, 170# – most I’ve done since injuring my wrist. B. 145#, 195#, 245#, 245#, & 265# C.Never did Sage before, whew!, like Fran on Steroids! I just turned 50, weigh 150lb on a good day, so 95#. I broke up thrusters into 5’s and kept it that way. I did the same on p/ups, did burpees unbroken first two rds and then broke up into fives on rd 3 and unbroken for rd. 4. 4 rounds even, got last burpee with 1 second to spare..layed on the ground for a… Read more »
Still out of town so visiting a box today and did their workout.
A. 5 x 3 Squat Cleans – 100# (big improvement)
B. “Fran” – 5:22 (pullups unbroken and felt great – still very slow coming out of the thruster.
C. 4 x 400 m sprint on rowers, 2 min rest between.
**It’s been so great to be able to breathe again (we live at 8000 ft).
Looking forward to 2016!
M and a done.
A1. Did these at 30,40,50kg. Just feeling out my left shoulder. Feels ok
A2 started at 65,70,72,72,75,75,75 feeling pretty good.
B did 80×5,100×5,110×5,120×4 went to do another set at 120and the weight just laughed at me, got bit distracted before stepping up.
C was intense. I agree with Sami, weighing in at 70kg and doing thrusters at 60kg was intense. Got through 3 rounds and 1 rep. Very happy with what I did, feel like i have earned few drinks tonight for NYE. Happy new year everyone, see you on the other side.
Have a great NYE and yessss!! Sage earned you a few drinks indeed. 🙂