Dynamic Mobility & Activation
Three sets of:
Band Distracted Perfect Stretch x 45 seconds per side
Shoulder Opener x 30 seconds of pulses
Band Assisted Anterior Pec Stretch x 30 seconds per side
followed by …
One set of:
Banded Hamstring Curls x 30 reps
A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk
B.
For time:
30 Shoulder-to-Overhead
40 Toes-to-Bar
50 Box Jump-Overs (24”/20”)
40-49: 135/95 lbs
50-59: 105/75 lbs; 55+: Step-Overs allowed
60+:
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95/65 lbs
C.
One set of:
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)
followed by …
Hollow Body Bounces x 50 reps
Mobility done
A. Up to 175# which tied 1RM my push press… Gave a go at 180# but missed the push press.
B. Wodapalooza WOD 1: 140# in 2:18.
C. Wodapalooza WOD 2: got through the 2nd round of 21’s plus 9 DUs.
A. Up to 205#
B. 6:28. Swapped in GHD situps for T2B.
C. Done.
Mobility Done
A. Up to #125 Missed #135-#130-knew I should have tried #130 first
B. 9:36 T2B were slow
Mile run…
Done
I have worked 12 days straight and I have been sleeping good-just no break.
Felt ok today just a little out of sorts…
Have a great Weekend!
I hope you get a break in there soon Cheryl!
Mobility done.
A. Up to 195 but missed the Jerk.
B. 7:16
Mobility done.
A. Worked to 195. Missed 205 push press.
B. Wodapalooza WOD @183. 5th set and forgot to put feet together after jerk. Had to rerack from back to front and missed the next jerk, dropping the bar. Blah!!!
C. Wodapalooza WOD 2. Only got 162. Had two left feet on DUs today. Need to redo this. Should get about 175-180 with better DUs.
Cheryl absolutely crushed the bear today @140 with almost all Push Presses. Impressive to watch!
m&a done.
a. worked up to 175#
b. 6:27
C. Done
A. did the complex to 155 just to test my knee- no pain
https://www.youtube.com/watch?v=LzW1GeIUaAE
Did A 2k row at 7:49 a definite goat of mine
B. did 30 strict press at 115/40 GHD/50 cal bike 5:59
C. no time had to get back to office
That looked great Albert. Glad you knee is getting better. 🙂
That is one good looking front squat!!! No pain?
No pain during- after for 2 days knee was sore from the jerk
Probably good to stay away from a lot of volume with dynamic movements.
Mob done
A. Got thru 235. Felt good
B. 8:43. Mm. It’s Friday.
C. Done.
Some Rev hyper and OH yoke carries.
Mobility done
A. 95, 115, 125, 135, 145, 165, 175
B. 8:42
C. Skipped, ran out of time.
A: 245#
B: 5:16 – TTB murdered me. BJ got rough @ 7
C: done
Ugh. post thoughts. felt like fran afterwards in throats and lungs.
Solid time Brent!
DM&A – Done
A. Up to 170
B. 11:04
C. Hand Plank shoulder taps 98 – 96
Dyn/Mob: Done
A) 105,110,120failed jerk,120,125failed jerk 🙁
B) 9:53 Rxd
C1) done
2) 135,120,128
feeing sore, shoulders are on fire 🙂 ..hope everyone is healthy and happy!
Mobility and Crossover sum done
A. Up to 145#
B. 4:33. Only broke once on T2b 25/15
C. Done
Additional work.. From Wednesday
Speed swings
Peek a boos
10 muscle ups
So glad it is Friday!!
Blazing fast Tracy!
Mobility done
A. Up to 215 (matches my 1rm push press)
B. 8:06
C. Done
Nice work Joe!
Mobility done
A) up to 195
B) 10:25. T2b got me
C) done. As always harder than it looked on the video.
DM&A. Done
A. 225
B. 5:42
C. Done, Modified the tuck press hold after a few reps. Put hands on 2×4’s
Great work Dan!
Mobility – done
A. Complex – 75/85/95/100/105/110/115/120 – maybe started a bit too light. Stopped here ran out of time. Think there were a couple more increments left in me.
B. 30-40-50 – 9:14 Those T2B were tough after the S2O’s.
C1 – scaled but completed
C2 – 110 (that’s a long minute!)
C3 – done (unbroken sets – 50 to 60 is where I need to take a break. Did feel a little easier than last week though)
Nice job on the ab work!
Thanks Nicole
A. Done 3* 225 lbs
B. 6’40”
C. Done
Mobility completed.
A)135#(2)/145/155/165/175. Tied 1RM PP
B)7:57 30 reps @135# really slowed me down but happy to get through them all.
C1)Completed
C2)99/97/92
C3)Completed
Have a great weekend!
Nice work Dean!!!
Thanks Nichole! This has been a fun week of training.
Feeling the 6RM Bear Complex from yesterday!
M&A Done
A: Short on time so worked up to 205lbs
B: 6:36-
C: Later