Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridges
x 6-8 pulses
Crossover Symmetry 90/90 Drill x 6-8 reps
Band Assisted Anterior Pec Stretch x 30 seconds per side
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
B.
40-54:
“Kelly”
Five Rounds for time of:
400 Meter Run
24/20″ Box Jumps x 30 reps
Wall Ball Shots x 30 reps (20/14 lbs to 10′ target)
55+:
“Kelly”
Five Rounds for time of:
400 Meter Run
24/20″ Box Jumps/Step Ups x 30 reps
Wall Ball Shots x 30 reps (20/10 lbs to 9′ target)
C.
One set of:
10 Tuck to V-Up Complexes
followed by…
One set of:
100 Hollow Body Bounces
followed by…
Two sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Yesterday
DMA done
A: 80, 90, 105,115,125
Kelly 33:00
C: done
DMA done.
A. I’m trying to give my shoulders more days off than just Thursday. Left shoulder strain is being persistent. Subbed in Saturday’s Back Squats. No snatches. 115/135/155/175/195/205 (5# PR).
B. Kelly 35:31.
C. Done. But no flutter kicks on KB’s.
Mob done
A. 63/73/85/95Fx 2, then 93/95, tried 100 once, not close. Not as good as Monday for sure.
B. 3 rounds 16:28, jumping and wallballs really hard on my knee, was starting to ache so that was enough
Jumped in with class today…got out if work to late for open gym. 3 Round 8 Bulgarian Split squat 12K last 2 rounds Ring Plank hold 40S WOD- 20 Alternating DB snatch 16K 20 Sit ups 4 walking lunges 16 Alternating DB snatch 20 Sit ups 8 walking Lunges 12 Alt Snatch 20 Sit ups 12 Walking Lunges 8 Alt 20 Sit ups 16 walking lunges 4 DB Snatch 20 sit ups 20 walking lunges 7:59 Actually I beat all of the girls in class up to that point by over 1 min! YAY Thought I missed a round..NO I… Read more »
Kelly 29:06
subbed 15 lbs dumbells and did thrusters for round 1,2,5 air squats for 3 & 4. Trying to not impact the shoulders and tire them out! They feel better and dont want to push it.
Mob done
A. 120/140/160/180/190 missed both, left the first out front and the second overcorrected and lost it behind. Pulls are high enough just need to tighten up tech on finishing.
B. 26:23
C Done.
Short day today.
A – Power snatch. Didn’t have time to warm up to where I could go full.
115#(1-2); 125#(3-4); 140#(5-6); 150#(7-8); 160#(9-10)
B – 27:40. Not my best time. Went out way too hot. Finished first round in 4 minutes. Been a long week and lack of sleep caught up to me.
C – Out of time. Will do at home this weekend. I’m on daddy duty as wife is on a girl’s weekend. No gym for me until Monday. Lots of ROMWOD I guess.
Stretched everything for 30 min- mostly hamstrings / shoulders/ low back
A. power snatch- every minute so 10 sets done in 10 minutes
2x3x95
2x2x115
2x1x135
2x1x145
2x1x155
resisted the urge to go heavier
B. did 5 rounds 30 cals on schwinn airdyne//15 c2b/30 push ups
16:47 –
First day back since Granite Games which was such a great challenge mentally and physically. Body is feeling fatigued but the soreness is finally gone.
A. 85/85/100/105/115/115/120/125/130/135(f)
B. 30:02, felt very tired and legs were dead… Eight minutes under my best time! Just told myself to keep going, even walked some of the run which I never do.
C. Done
Aww you are probably still recovering from the Granite Games! You did it though!!
You’ll bounce back in time. 🙂 So proud of you. You did GREAT last weekend.
Thanks Jean! So, so glad you were there with me!! Thanks for all your support and CONGRATS to you!!
A: last 2 @ 242# – no misses
B: 28:12 – Slightly longer run.
M&A done
Max is 150, worked up to 135 never hit it….failed about ten times. Not stoked, probably just one of those days.
“Kelly” 30:23, about 2& half minutes slower than my previous effort. I may need a break..
DM& A done
A. 70/80/95/105/110
B. 26:26 OH wow ouch!
C. Done!
TGIF
?
So fast.
yes TGIF!! LOL great job!!! <3
wow youre so strong!!
Dyn/Mob: All Done A) Snatch: 62,73.83 ( power), 93x2xfailsx2fails 🙁 88×2 failed the last two sets too 🙁 I think its my technique.. somedays Ive hit 93 lbs and up to 98 and lately I can get it up ( that sounds naugthy LOL..just a bit of humor to try to make me feel better about my crappy training -hope not to offend anyone) B) Kelly is not a ice girl!! LOL she wiped me out! time was 27:13 ( it didnt help I did it around 1;30 and my last meal was at 8:30 am but truth be tod… Read more »
Speedy on Kelly Good work!
Thank you! That was hard! LOL you always have encouraging words! God bless you always! 🙂
Thanks you do too!
DM&A – Done
A. 75 85 95 105 110 115 125 135(f) 130
B. 40:51
C. Done
Dynamic Mobility & Activation: DONE
A) skipped – had to do
4×8 RDL:
205#
215#
225#
235#
5×5 lateral steps onto 12 inch box holding 45#
4×8 death marches – holding 45#’s
B) adjusted to:
5 rounds:
– 500 meter row
– 30 Box step ups to 18 inches holding 35#’s
– 15 HSPU
Time: 23:20
super busy at my gym short on time
quick mobility
(7) 30# wallballs every 30 sec for 5min
Snatch: felt great, then went sideways, then got it back on track hit all my % as prescribed
plan to do romwod later if I can break free
Snatch! Whoo hoo!
DMA. Done
A. 125-145-165-185-195
B. 29:52
C. Done
Mobility done
A. 110/115/130/135/145/150/160/165/175/
190(f)
B. Underestimated that one – thought I’d have enough time to get it in before class started. Nope! Finished but lost my timer – my guess is I was on track for between 33 and 34 mins. Rough one.
C. Done
Mobility done and needed
A. 2@115,2@115,2@135,2@135,2@150,
2@155,1@170,1@170,1@170,1@170 (92%) tried 175 but missed more than 2x so went back to 170.
B. This afternoon
C. This afternoon
D. Masters wod tonight at 6:30
A. 85/95/110/125/130
B. Did bs from Saturday I missed but couldn’t handle 88-90% did every 3 min for 18 min @ 220
C. Pouring rain here so no Kelly and nursing Achilles strain from jerks on Wednesday so did
21 min emom of 3 movements, 7 rounds
12 wb 16#
12 kbs 45#
12 slam balls 30#