Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm
A.
Every minute, on the minute, for 4 minutes:
Muscle Snatch + Overhead Squat + Behind the Neck Press + Hang Snatch + Mid-Thigh Snatch
*To be performed with an empty barbell
and then . . .
Every 2 minutes, for 16 minutes, complete:
High Hang Snatch + Mid Thigh Snatch from blocks
Sets 1-4: 70% of 1-RM
Sets 5-8: 75+% of 1-RM
The focus needs to be on barbell positioning and speed in the turnover.
B.
Every 2 minutes, for 8 minutes, complete:
Snatch Pull x 3 reps
Set 1 – 85% of 1-RM
Set 2 – 90% of 1-RM
Set 3 – 95% of 1-RM
Set 4 – 85% of 1-RM
C.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 5-6 reps @ 4111
D.
Four sets of:
Row 500 Meters
DB Walking Lunges x 20 steps
Burpees to 6″ target x 15 reps
Rest 3 minutes
40-54:
55/35 lbs
55+: 35/25 lbs
*Goal is to make every interval lightening fast.
Additional Conditioning
Complete 3-4 hours after Session 1
Row x 5 minutes @ 70% of 500 Meter PR Split
Nose to Wall Handstand Hold x 60 seconds
Push Ups x 15 reps
Repeat at a steady pace for 30 minutes
Mob done.
A. Done then 80/85
B. 95/105/110/95
C. 125
D. 4:15/4:22/5:18/4:39
Additional Conditioning Done
Mob complete
A1. complete
A2. 1-4 @ 130 lbs; 5-8 @ 135 lbs
B. 155,165,175,155
C. 4 sets @ 185, last set @ 205 (kept it lighter so I could move tomorrow)
D. ran out of time
A day late did the house wod this morning before shift and swam a mile
Only did part D
3:54
3:33
4:02
3:50
Middle one I had to start again bc I got a call ? but I finished it?
M/A done
A. 80, 80, 80, 80 85, 90, 95, 95
B. 100, 105, 110, 100
C. 95, 115, 135, 135, 140
D. 4:47, 4:51, 5:07, 4:40 – a few interruptions from other during this workout. But lunges very slow for me.
Additional done 3 hours later for 22 minutes.
Hard time today getting into the workout-Still powered through-My head leans as I snatch became conscious of it today… Will be working on that. Training for NorCal Masters 27 days away.
A. 75/75/75/75/85/85/75/75
B. 95/100/100/100/100
C. 115/120/125/130/135
D. did all four rounds-Didn’t time separately-What a good WOD.
(all numbers in lbs converted from kgs – Oly gym today)
A – 114/119/123/128/132/132/134/136 Loved this complex.
B – 140/150/158/140
C – 154/165/176/187/198 Could have been more aggressive but groin got angry. Doctor said eccentric load on the descent is good for healing so I pushed it a little.
D – 3:34/3:36/3:52/3:59. Sets 3 and 4 got nasty during the lunges.
Nice work Mike!!
Thanks Nichole! 🙂
Mobility done and then some …45 mins of shoulder, hip, and ankle work.
A: Complex sets then 53kg (1-4) then 60kg (6-8) –high hang 60kg went remarkably well
B: 65 70k 75 65 Kgs
C. 6 reps each set built from 135# to 160#
D: 3:50/3:40/4:10/4:20 (rows and burpees outside due to class with the clock inside. Times are not exact rowed at 1:45, KBs at 55# )
Mob Done
A. 130 & 140
B. 165/175/185/165
C. 225/235/245/255/255- ok 4 secs down got my attention. Hmmph
D. 3:25/3:41/3:44/3:48- 1st one felt good. The last three not so much.
Add. Cond. done 3 hrs later.
Rowed at 2:25/500m
Mobility done!
A. Good complex to warm up to! Enjoyed the combination.
High Hang and Mid-thigh 85/85/85/85/95/95/100/100
B. Snatch Pulls 105/115/120/105
C. Front Squat with pause 115/125/130/135/140 – 6 reps for all
D. 4:33/4:30/4:31/4:27
Worked on HS walk – a little more consistent with 10′ walks
A. Done
A2. 1-4 @135# 5-8 @155#
B. All pulls @205#
C. All the miserable tempos squats at 225#
C2. Did the class WOD
D. 4:16 3:54 4:58 4:22
Great work Scott!
M&A done
A.70%@135&75%@145
B. 165,175,185,165
C. 165,175,180,185,190
D. 4:07,4:43,4:23,4:25
Nice work on the front squats! 🙂 Those were awful. Sure missed you yesterday when I did Sage. I collapsed at the end just like the last time when we did that workout. Hope all is well.
Thanks! I sure do miss a workout partner!
I just want to say… that yesterday I did Sage and got 4+3 RX. I was so happy I beat my November 4th Sage by 3 reps. I know that is not a lot but I was happy to get back to the bar for thrusters… that was my goal. Ok moving onto today. M&A done A1- Done A2 done with 70#, 75#, 80# B. 80#, 85#, 95#, 90# these felt great today. C. 135#, 130#, 120#, 120#, 120# Yeah… 135# was way too ambitious for those pause squats… down for 4 seconds. quads are on fire now. D. 4:08,… Read more »
Nice work on Sage!
That is an awesome score Tracy!!!
M&A done
A1 – Done
A2 – done 105, 110#
B – 123,130,137,123#
C- 125#, 135, 155, 175, 195#
D- 4.30, 4.42, 4.43, 4.45
That combo really taxed me, my cardio is usually my strong suit, we don’t do much rowing at my gym.
Did additional conditioning tonight, kept a 2:15 approximate pace for each round on rowing.
Swam in ocean for 35 mins yesterday, and stretched/mobilized.
Mob done
A1. Done
A2. 115-115-115-115#; 120-125-130-135# no misses
B. 135-145-155-135#
C. 135-140-145-150-155# for 6 reps
D. 3:38, 3:51, 3:46, 3:45
Yup…. you were flying Cheryl! way to go. 😉
Ha! Flying and Cheryl rowing do not belong in the same sentence! ? Thanks!
Nice job Cheryl!
Ran for 35 min yesterday @ 135 BPM then a big stretch
today
A. did the 4 min EMOM
then 150-170 on the complex
B.185-195-205-185
C.light 155-175 for 4 sets- letting groin hip flexor recover
D. 3:50/3:40/3:32/3:37 started slow
Got all excited that I was faster than you the first round, only to realize I didn’t do enough burpees and you “started slow.” Ha!
A. BB complex, then sets 1-8 @ 60-70%
B. Skipped
C. Up to 185
D. 3:45/3:49/3:46/3:56
Nice work Perry!
Thanks Nichole!
Mobility done.
A. 125, 130
B. 145 155 165 155
C. 185, 190,195, 200, 205
D. 3:26(oops! only 10 burpees 1st rnd…) 3:45, 3:56, 3:51
Solid day! Good fun.
Good times in n wod.i struggled with lunges after row
Mobility done (press to snatch with PVC pipe
A complex done
A1 sets 1-4@88; then 93/98/103/110
B. 108/113/120/108
C. First two sets with 4 count at bottom (113/120) then corrected (113/115/115)
D 4:38/4:11/4:12/4:02
No time for extra conditioning
NIce work on D Jenny!
MOB skipped short on time
A) done
B) 1-4 @ 80#, 5-8 @ 95#
C) 5 reps @ 135/125/130/130/130
D) All rounds in 4:40s
Add’l conditioning
3 Rds + 5min row + :45 wall handstand hold
(~1125m per 5:00)
A) Done
A1) 65-65-65-65/75-75-75-75
B) 80-85-90-80
C) 83-93-103-103-103 (5 reps all sets)
D) 4:05/4:03/4:03/4:04
*Plan on additional conditioning later today