Dynamic Mobility and Activation
Two sets of:
T’s x 8-10 reps @ 2111
Y’s x 8-10 reps @ 2111
W’s x 8-10 reps @ 2111
Rest as needed
and then . . .
Two sets of:
Trap Mash x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side
A.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Tall Jerks in marked footwork x 3 reps
*I know we have been doing this for the past 2 weeks but I want you guys feeling confident with your jerk footwork
and then . . .
Every minute, on the minute, for 15 minutes, complete:
Jerk with a 2 second hold @ 75-85%
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
Complete as many rounds and reps as possible in 4 minutes of:
6 Thrusters
12 Burpees to a 6″ Overhead Target
40-44: 135/95 lbs
45-54
: 115/75 lbs
55+: 95/65 lbs
Rest 4 minutes and then…
40-49
Three rounds for time of:
10 Front Squats (155/105 lbs)
15 Ring Dips
20 Toes to Bar
50-54
Three rounds for time of:
10 Front Squats (135/95 lbs)
12 Ring Dips
15 Toes to Bar
55+
Three rounds for time of:
10 Front Squats (115/75 lbs)
12 Stationary Dips
12 Toes to Bar
Mobilty done
A tall jerks with 63#
Jerk with hold worked to 138
Jerk dip 148/150/153
B. 140/157/180/190 then 2×2 @180 (frustrating)
C 3 rounds then about 12 mins on part B. I DID ALL THE RING DIPS. I could not do these when I first started with you guys. Thanks!!!! RX at 105.
M&A done
A.95,115,115,115
A2.Built up to 165
A3. 185#
B. 185, 215, 245, 256, 245 (5 reps)
C. 2+10 (115#) I felt dead on thrusters
C.2. 6:53 (135# FS UB until last round 2X5, rind dips UB until 3rd round, did 3X4, T2b 3X5 every round.
My legs feel like jelly..
Hurt myself and had to stop. Was coming up from the bottom of 85% back squat and pulled my quad. Never felt that before. Will rest and stay optimistic for a speedy recovery!
On a good note I split jerked 180! Really happy about that!
Oh no! Hope that heals quickly Litsa! Congrats on your jerk PR!!
Thank you!!! Staying optimistic!
A) Tall Jerks @ 55#; Built up to 103# x 10; Jerk Dip @ 113-123-123
B) Felt heavy today…120-135-155-165-155×3
C) 3 Rds Rx @ 75#; @ 105#…so slow, almost stopped at end of 2nd rd. but finished it 15:23.
Mob Done
A. EMOM all at 215 (thank goodness for % work today.)
Jerk Dips 245/275/295
B. 245/275/315/335/315×8
C1 3+2
C2 8:07 FS and Dips UB, for me this was all about the T2B.
Nice work on your dips!
Doctor appts and travel day…may have to get this in tomorrow! But when I got home this evening, went to the track and ran2 miles at moderate pace, 8:30-8:50 pace.
A1. 85/105/125/135#
A2. All 15 at 150#
A3. All 3×175#
B. Squats: 145/165/185/200 then 185×8
C1. 3+3 Rx (75#)
C2. 11:39 Rx (105#); dips really slowed me down
Holy arms!!
DMA: Done
A. Footwork drills, tall jerks at 75 and 95
EMOM15 160 to 180#
Dips 195/210/225
B. 215255/285/295/7×285#
C. 2+12 @115# then 6:48 @135# (first round in 1:11 but got a little overcooked)
https://www.instagram.com/p/BAyNw0tD9I3
Good work Dutch.
What a day!
A. Tall Jerks 55/60
3-set @110 – 7 Sets at 115 -2 @120-3 @ 125
B. Had a little fun here-
130/150/170/180-ok PR’d my 3 rep #115 for 180!
only 2 @170- due to PR yay
C. 2+3 First set Unbroken
13:05-
Elbows on fire! Forearms on fire! Shoulders on fire! After reading all the early comments I walked into the gym with no energy, bracing myself for the pain. Shame on me. After failing a jerk out of pure laziness, I got a little angry, took over the Pandora, put on the Van Halen channel and told all the youngsters it was time to listen to some real music because I needed a kick in the rear. Grumpy old man. 🙂 A – 175(f), then 185/14. Still catching too high. Dips at 215. B – 215/245/280/305/280 Groin tendon started barking on… Read more »
lol your comments are amazing! Enjoy your rest day Mike and teach the young ones some good music like Van Halen!
Haha, thanks Nichole! Gotta take some time to laugh sometimes or else you’ll go crazy. Another thing those young ones need to learn. 🙂
YESSSSSS!!!
M&A done
A. Up 5 every 3rd minute 185-210, jerk dipsx3@225,235,245
B. 230,265,300,320,300×5 reps
C. 2 rds+11 reps, 14:08 on part 2-strict stationary dips, strict t2b
A. Tall jerk drills 135
EMOM 15: 205×5, 215×5, 225×5
B. 225, 265, 300, 315, 300×5
C. 3+8, 7:32 total core/midline burnout!!
Strong on C!!!
Brah! Who send you could rest an extra minute?
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Mobility done.
A1. Tall jerks 95
A2. 170-200 2 sec. hold felt good, last couple were sloppy as my form broke down.
A3. 215 jerks dips
Going to gym this afternoon to finish B and C.
So fun, you get to workout with your son!
A. 145 first 11 then 140 12-15
B. 130/150/170/18/170(x6)
C. 2+16 then 10:38
A. Up to 185
B. 225/245/255/265/245×5
C. 3+1 @115, then 7:28 @115
M/A done
A. tall jerks: barbell; jerks: 120-135; jerk dips: 145
B. 140, 160, 180, 190, 180×4
C. 3 rounds. Rested over the time – then was cold, and tired…so did the work but not for time.
Mobility – done
A1. footwork done
A2 tall with just the bar
A3 15 min EMOM 4 @ 125, 4 @ 130, 4 @ 135, 4 @ 140 felt a little more balanced today
A4 jerk dips at 150 and 155
B. 145/165/185/200/3 @ 185
C. 2 + 9 then 10:46
Worked out @ CF Pohaku today – thanks Andy, Ed, Albert et al for making me feel welcome!
A. did the footwork
A2 talls with just the bar
A3. 15 min EMOM.200-235
A4. jerk dips at 255 x 3 reps
B. skipped
C. 3 +9 @ 115- never got my heart rate down again
8:55 @ 155 – my TTB went somewhere else today
Great job Al!
A. Done
A2. 95, 115, 115, 115#
A3. 225#
A4. 245#
B. 245×6, 285×4, 325×2, 345×2, 325×6
C. 2+14 @135
D. 7:07 Damn! That smoked me!
Nice time on Part D!
Wow! Fast!
45-49
A. Jerks with Pause 145 1 X 15
B. Jerk Dips 174
C. BS 145, 165, 185, 200, 185X5
D. 3 + 1 (Accidentally did 95# instead of 75#)
D2. 10:11 Rx
Fun workout Nichole!
Strong thrusters Kim!!!!!
Haha you did the same!! I will read more carefully! Nice work!