Dynamic Mobility and Activation
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 70%
x 1 rep @ 80%
x 5 reps @ 65%
x 5 reps @ 70%
Rest 2 minutes between sets
B.
Every minute, on the minute, for 12 minutes:
Split Jerk x 1 @ 70-75%
C.
40-54:
Six – Eight sets of:
20/15 Calories of Assault Bike
12 Toes to Bar
Rest 2-3 minutes
55+
Six – Eight sets of:
15/10 Calories of Assault Bike
10 Toes to Bar
Rest 2-3 minutes
*If you feel good today then go ahead and smash todays training with eight sets. If you feel like you need to take it a little easy then hit six sets.
A: 85, 97.5, 112.5, 92.5, 97.5kg
B: 97.5kg x 4, 100kg x 4, 105kg x 4
C: :53, :55, :57, :59, :56, 1:05
A lot of “stuff” has been going on outside of training and now I can finally get back on track. This is the first time in 6 weeks or so that I have been able to focus on training, so while everyone is kicking butt in the Open I’m just finding my way back to training. Great to see the awesome results for everyone as a whole.
Any predictions for 16.2?
http://youtu.be/-7cvxeN6AjM
if you are back now …GO FOR MORE 🙂
So late on posting the last week!
Snatches from yesterday at 85
M/A done
A. 115, 125, 145, 125, 135
B. 115
C. will do Wednesday
Activation done
A. Did the legless rope climbs 2 on min 1,2 then singles for next 4 on min
B. Jerks 205-225
C. Air Assault 20/TTB 12 x 6: 1:04- 1:26
Crazy day
Only had time for
ROM wod
Back at it tomorrow
Mob Done
A. 150/175/200/165/175
B 135
C 12/12 w/ 2 min rest 1:31/1:40/1:46/2:01/2:06/1:56
A. 95#, 110, 125, 105, 115
B. 100# across (70%)
C. Row (no assault bike). All were around 1:29 – 1:40 –6 rds
*Knee rehab afterward. Legs were fatigued from yesterday. Ordered some Epsom salt from Amazon – I can’t seem to find any in this city…
A) 120/140/160/130/140
B) 130
C) :56/:56/:52/1:01/1:02/1:01 (no bike so I rowed. Went all out, ttb UB until last 2 sets I hung on bar for last couple reps.. Grr. Rows felt good though. 2 min rest between sets)
A. 108/128/145/118/128
B up to 4@123
C. Hands ripped from Monday. Did gym wod: 15 min amrap 400 m run, 20 wall balls unbroken, 15 DL 155
A. I did front squat from Saturday, last night. I subbed the 4 min EMOM 2x Legless I skipped yesterday. Actually got all 8 in the 4 mins!
B. 205×12
C. :51, :56, :54, :50, :49, :53 these were done on an Airdyne which I guess is easier than an assault bike. They suck regardless.
Wow, these times include ttb?
Yeah, but you can bust out 20 in 30 secs if you’re moving pretty good.
Did all Raises and Crossover Symmetry Activation A. 135/140/155/140/160 B. Skipped and worked on dips and Ring Mu- shoulder felt good Yay! C. 6 sets done with 3 minute rest in between My times were all messed up because I couldn’t see the clock so I just went as fast as I could on the bike and TTB. My legs are tired and I really don’t like that darn bike. By the time I got back to where I could see the clock I don’t know what my rounds were. Crossover Symmetry Recovery PT exercises I need a dump truck… Read more »
HAHA Love Epsom Salt. Just got 100% Pure Lavender…Works wonders
Raises done
A. 210/245/275/225/245
B. 205 x 12. These felt good. Keeping head back better on dip drive for a better bar path.
C. No Bike so 6 sets on rower
1:12/1:13/1:13/1:23/1:26/1:24
Mobility: Complete
A. 205# x 5, 235# x 3, 265# x 1, 215# x 5, 235#x 5
B. All sets done with 215#
C. 7 sets (2 min rest) 1:40, 1:33, 1:35, 1:32, 1:33, 1:37, clock shut off for last set.
M&A done
A. 175,205,230,185,205
B. 175×4,180×4,185×4
C. 1:18,1:20,1:28,1:27,1:33,1:34-subbed 20 cal row in absence of assault bike
A
Fsq done
B
Did at 175
Did 8@ 1:30 each round 12 t2b bc I didn’t have glasses on when I read the wod.
1,200 swim
I got 225 on 16.1
A.185/225/245/205/235- or something close to that- w a little “turbo boost” on 5th rep of 2nd set
B. 200-205
C. 8 rounds w rower- every 4 min 1:12/1:12/1:13/1:16/1:18/1:19/1:21/1:21 it got to the point of diminishing returns on the rower- where I rowed harder but did not go faster TTB were UB
“Turbo boost” ….that’s one way to explain it!?
That’s not his knee sleeves I smell…
A. 165/205/225/185/205
B. 165
C. C2 rower, 2mins rest 1:21/1:22/1:22/1:24/1:24/1:29/1:30/1:31
A. 155,165,205,185,195
B. 165 across
YTI Done
A. 135,160,185,155,160
B. 12 rds, worked upto 170#
C. used rower as our gym does not have a bike. 1:30,1:33, 1:33,1:35, 1:34,1:36, 1:47 (wheels fell off on TTB), 1:41
Mobility done
A. 120/140/160/130/140#
B. 6 @ 70% (115) 6 @ 75 (125)
C. 1:25/1:28/1:32/1:38/1:26/1:31 (Rowed 15 Calories each round – about :56s)
Ran out of time – forced to stop after 6 rounds. Abs are still a little tired from last week’s effort.
Mobility done
A. 135/155/165/165/155#
B. 155-165-170-175-175-180# superset with 5 peekaboo swings
C. 1:05, 1:05, 1:05, 1:04, 1:03, 1:06, 1:06, 1:07 (no bike so rowed…rows between :39-:41, used every 4 min clock). These were full out sprints, I couldn’t have gone any faster!
Good job. You crushed those rows!
Thanks Kincaid! Good work today!