Dynamic Mobility and Activation
Three sets of:
Pec Mash x 30 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side
Banded Pec Opener x 60 seconds
and then . . .
Two sets of:
Bamboo Press x 5-6 reps
Rest as needed
A.
Four sets for times of:
Legless Rope Climb x 1 rep
24/20″ Box Jumps x 10 reps
Overhead Walking Lunges x 20 reps
Rest 90 seconds
40-54: 95/65 lbs
55+: Rope Climb x 2 ascents; Step-Ups; 65/45 lbs
B.
Every minute, on the minute, for 6 minutes
Power Snatch x 5 reps
When the clock reaches 10:00, complete:
Every minute, on the minute, for 3 minutes:
(Squat) Snatch x 5 reps*
When the clock reaches 18:00, complete:
Every minute, on the minute, for 8 minutes
Power Clean x 2 rep + Front Squat
40-49: 135/95 lbs
50-54: 95/65 lbs
55+: 65/45 lbs *Can land in a power position and ride it down
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 85-90%
D.
For time:
50 Double-Unders
5 Back Squats with 80% of 1-RM
40 Double-Unders
4 Back Squats
30 Double-Unders
3 Back Squats
20 Double-Unders
2 Back Squats
10 Double-Unders
1 Back Squat
This should be fairly obvious, but take the squat from the rack, and make sure you get perfect depth on every rep.
Post your time, and load used.
Mobility done, bamboo done with 30#KBs
My sprained ankle wasn’t too happy after Wednesday’s box jumps and du, so Modified everything today and did the following:
EMOM 15: 2 muscle ups
EMOM 5: strict press x 5 reps at 75-80-85-90-90#
EMOM 5: 15 GHD situps
EMOM 5: 7 strict pull-ups
EMOM 7: 10 toes to bar
For time:
25 cals bike
5 bent over rows 115#
20 cals bike
4 bent over rows
15 cals bike
3 bent over rows
10 cals bike
2 bent over rows
5 cals bike
1 bent over row
5:48
A) 1:27/1:30/1:35/1:44
B) All single Power snatches/SQCL instead of snatch/Singles on PC (still giving neck/shoulder a rest)
C) 160/185/210, 210 for 5 sets
D) 50-40-30-20-10 DU
15-13-11-9-7 Assault Bike
10:08 with a lot of DU misses.
Home gym today. DMA done
A. No rope @ home…yet. Planning to purchase. Towel PU. No time.
B. Snatches @ 75#, PC & FS Rx.
C1. 135/155/175#
C2. 175#
D. 6:08 145#
Mob done. Bamboo done with 16k kbs
A. 1:18, 1:12, 1:21=6:51
B. All between :19 and :22
B2. All between :28 and :35
B3. :10 to :15
C. Subbed class wod 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 MU, pistols, SHSPU. 13:57
D. 5:30 @290
M&A Done
A. Wasn’t the ideal setup, but 1:52, 1:58, 2:13 & 2:13 with 90 seconds of rest.
B. Done, @ 95#
C. 90% @ 250#
D. 4:58 @ 230#
I had about an hour to train and did it in 1 hour and 10 min
A. did 3 MUs instead of legless all 4 sets in 1:15-1:30 w 90 secs rest
B. went into this with about 3 min rest from A.- done Rx
C.skipped
D. 5:35 @ 275#
Solid Al!
Struggled a bunch today! Knocked over a chalk bucket, lost a snatch and it fell on my lower back. Just overall lacked coordination from what I think was from very little sleep.
Mobility done.
Bamboo OHP 90#.
A.15:25.
HAVE FUN!!!
I saw Stevie Wonder last year!! So fun!!
He was great. Still sounds amazing!
A. Paddled one man canoe 8.6 miles Hawaii Kai to Waikiki
B. Done rx
C. 235, 275, 305…305 x 1 x 5
D. 7:31 @ 285# not an elegant nor virtuous combo, lol….weird couplet
Wahoo! That sounds so fun!!!
M&A done
A. All around 2:00. OH lunges better but still challenging.
B. Done at 65#
C. 185/215/235. Then 245/245/250/255/255
D. 6:11 at 225#. Heel issues made du’s tougher.
How is the heel doing?
It’s kind of a nuisance–more like a bruise or bone spur in the actual heel than tendonitis. Painful during du’s and runs (more so afterward) but box jumps not bad. Rest helps, and I plan to lay off a little this weekend. Thanks!
Good call Doug!
Mob and Act Done
A. 1:45/1:39/1:36/1:46( sure got my Legs pumped up)
B Done at 135. Whew. Felt like a Friday though.
C. 275/315/345 then 5 Sets at 345
D. 4:11 at 315
Enjoyed the sequence. Challenging after all the OHW lunges.
Nice work Art!
a) I was ony able to achieve 3 climbs.. 🙁 I tried very hard to get the forurth but i had nothing left ..after so many failures I resorted to using my legs for the last climb just to finish. b) I only got 3 rps on the first round and failed every time after that ..I dropped the weight down and I failed to couldnt gt 5 rps in the 1 min 🙁 for the 3 min I def couldnt get into a sqt snatch with that load. 🙁 🙁 EMOM for 8 mins I ended up using 105… Read more »
No more sad faces!! Learn from today and then move on, no need thinking too much about it!! More smiley faces – you got 3 climbs, that is incredible!!!!!!
I guess I didnt see it that way … your the best ..thank you! Xo
A. 2:00/2:10/2:20/2:30
B. 115/115/135
C. 230/260/295 then 295,305,315,325,335
D. 6:44 w/ 285
M&A done
A. 1:46/1:36/1:37/1:41
B. Done
C. 250×5/285×3/320×1, then E2F10-320/305/310/315/320f
D. 6:58after 1 rep @285, I left the clock running and dropped 10 to 275, finished it at that
Mobility done 5 AM session Bamboo Presses 5 reps with 1 pood on each side. The last rep was not easy. A. 2:14/2:12/1:35/1:41 I was still trying to wake up on the first rounds apparently! then I worked with the PVC pipe and just 65# on my snatch technique. 3:30 PM Session B. Snatch at 75# Power were much harder for me than squat snatch (should have done these heavier I just wasn’t thinking). All touch and go Cleans and front squat @ 95# C. 135/155/175 and then 5 sets at 180# I had to do these EMOM because I… Read more »
Paid taxes then…
DMA
A. 12:45
B. Done (50-54 y.o)
C. 235/265/305 then 290#
D: 6:09 265#
Oh my.. me too.. paid my taxes. Wiped us out! Do you own your own business? We do! ugh… I hate tax season.
No own business. Worked most of the year out of state in WA (Seattle). No state taxes there but you owe them in your home state (for me that’s CA). So probably a lot simpler for me than owning a business.
Mobility – done
A. 2 ascents/10 SU/20 WL @ 65 – 2:07/2:28/2:18/2:14
B. Snatches & Cleans – :15s per set/:25s per set/:06s per set
C. Back Squat – 135/155/175 then 5 sets @ 175
D. Squats & DU’s – 6:32 using 175lb.
A. 1:33/1:27/1:31/1:35 front-rack lunges
B. 115/95/135
C. 225/255/285, then 285×5
D. 4:49 @255#
Nice work Perry!
Thanks Nichole!
A mobility done
B done at 95. Squat snatches tough. Missed 1-2 per round. Maybe up after cleans and front squat
C front squat with home gym. 5×4 tempo up to 148.
D done time around 6:15 170#
Also added 6 rounds prowler push 60′ 310# and muscle up. Not for time.
Hi Jenny!! Hope all is well. Nice work today!
Hi!! Miss you. All good over here. I’m traveling for work a lot. Just got back from Orlando and headed to west palm on Sunday. Trying to keep stress low. Let me know if you want a buddy next weekend for masters qualifiers. Hope you are well too!!
ok! Hope you can get some rest with all that traveling. I will let you know on times for doing the qualifiers!
Let me know as well!! Want to train with you ladies soon… I need my butt kicked 🙂
I will message you both about the qualifier schedule.
AM session, snatch work with oly coach
PM back squats
195/225/255
Then 2@255/3@245
5:47 with 235# bs
So fast with a lot of weight!! Awesome
Thanks!
Nice work Karen, strong!
C.Back squat
5@225,3@255,1@285
C2. 290# across
D. Decided to skip little twinge in medial right knee gonna stretch and foam roll and voodoo so I can keep going.
Smart Tom!