Dynamic Mobility & Activation
Shoulder Opener x 60 seconds
followed by …
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
A.
Three sets of:
Tall Jerk x 3 reps
(draw out footwork for this drill)
followed by …
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Sets 6-8 – 1 rep @ 85%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B.
Take 10 minutes to build to a heavy single on your back squat and then . . .
Four sets of:
Back Squat x 2-3 reps @ 85-90%
Rest 2-3 minutes
C.
Complete as many reps as possible in 3 minutes of:
1 Strict Handstand Push-Up
1 Toes-to-Bar
2 Strict Handstand Push-Ups
2 Toes-to-Bar
…and so on, moving up the ladder.
40-49: No Deficit
50-59: 2″ riser
60+: 4″ riser
Rest 2 minutes, and then…
Complete as many reps as possible in 3 minutes of:
1 Strict Pull-Up
1 Ring-Dip
2 Strict Pull-Ups
2 Ring-Dips
…and so on, moving up the ladder.
60+: Stationary Dips
Rest 2 minutes, and then…
Complete as many reps as possible in 3 minutes of:
1 Wall-Ball Shot
1 Power Clean
2 Wall-Ball Shots
2 Power Cleans
…and so on, moving up the ladder.
40-54: 185/125 lbs
55+: 155/105 lbs
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells
x 15-30 seconds
Rest as needed
Mobility done.
A. Worked up to 185
B. Did Wednesday’s WOD yesterday, glutes don’t want to squat today.
C. 6+1 no riser, 6+3(but did round of 5 twice), 3+4.
D. Complex and bounces only.
Mobility done
A1. 35-55-75# tall jerks
A2. 135-185# split jerks
B. 155-175-195-215-235-255#(m) back squats
B2. 210-215-220-225# (all 3 reps)
C1. Through 8’s + 2 strict hspu
C2. Through 6’s + 5 strict pu
C3. Through 6’s + 7 WBs
D. Done, flutter kicks at 20 secs ea
*Extra accessory dip work
Awesome Cheryl,
8+ and 6+ you and Al must have been just a blur!
I was trying to keep pace with Al on those shspu!
A. did strict press up to 215PR- 5 pound PR
B. did back squats for first time did 2x 135/155/185/205/225
C1- 9 rounds completed
C2- 7 +4
C3- subbed KBs and hand release push ups 7 rounds completed
D. nope
Dang Al,
9 rounds!
I did the HSPUs right next to the bar- one step literally to the bar
That fail is amazing.?
Holy smokes! Awesome work on your press PR Al!
Mobility done.
A1 – Tall Jerks at 95#
A2 – 135/155/170/180/190/200
B – up to 335 then 4×2 @300#. Happy with this after doing Wednesday’s work yesterday. Groin holding up.
C1 – 7+4
C2 – 7+10
C3 – 4+2 (30# WB, 185# PC). That is a heavy power clean for me. Happy with this.
D – All good until we get to flutter kicks! I flutter kicked the floor so after two short sets on the KBs I gave up and did flutter kicks on the dip bars three feet off the ground.
Mobility done. A. Wodapalooza WOD 3 and 4. Started working snatches but couldn’t stay under the barbell at higher weight. Doctor Police checked out my ab pain and found my psoas was the cause. He worked on it some, pain was not nice. Decided to try the WOD again Sat. Or Sunday. B. Wodapalooza WOD 5. Did it to get it over with. Went through at about 85% and got 301 reps. Pretty boring movements for the 45+ and over Masters, just have to keep moving. C. Didnt want to mess with Vups and stuff with my ab pain so… Read more »
Mobility Done
A. Done
Split Jerks #100/110/115/125/130
B. Worked up to #170-Felt good have not done backsquats in a few months since they were on Saturday’s
2 Sets @ #150
2 Sets @ #155
C. down to Ab mat only for SHSPU-YAY!
C1. 6+7
C2. 3+4
C3. 5+4-PC felt heavy
VTucks-Hollow Body bounces
Felt good today!
NIce Work Cheryl! Crushing it!!
Thank You!
Awesome Cheryl!
Mobility done
A. Tall Jerks @ 95
Split jerks 165/175/185/200/215/225
B. Worked up to 365. Then 4×3 at 325
C1 – 6 rnds
C2- 7 rnds
C3- 5 rnds
D. Done.
Major improvement with the sHSPU – that is awesome Joe!
Thanks! Getting there…
Mobility done
A. Tall jerks X 3 done 45lb bar
Split Jerks 3@125, 2@135, 2@145, 1@155, 1@165, 3@175
B. Built to 305 today
4 sets of 3 reps @ 265
C1. SHSPU- T2B. 5+3 @ 2″riser
C2. SPU- RD. 5+4
C3. WB- PC. 5+4 @ 20/155
D. Skipped, no time
Dyn/mob Done
A1) barbell only
2) 78,85,91,100,105,110
B1) 275
2) 255×3
C1) 6rds
2) 6+5
3) 2rd+3WB+2
D1 ) done
2) (30sec) 60,65,60 my legs felt like rocks 🙂
Have a great weekend everyone!
Great work! Those Squats! Wow you are powerful lady!
thank you Tracy -I appreciate your kind words-when I grow up I want to be just like you! you are a good person, always find the time to encourage others here..stay that way..it beautiful! your doing very well too… 🙂 XO..
my oly lifts need a lot of work…keep inspiring and kicking butt! have a great weekend! XO
Aww thanks! You inspire me too! I love our positivity too. 🙂 I am excited to see how much you are going to progress with this programming. Which age group are you in? Have a blessed weekend too! I am so ready for Saturday and Sunday it has been a very busy work week. If only I didn’t have to work I could just focus on Crossfit. That would be a dream come true!
Tracy: its a bigger challenge to work, have a family and train! but hang in there -your doing very very good too!! <3 your pretty powerful yourself! 🙂 theres soo many program out there but this one IS the best! in a short amt of time Ive been able to do things I struggled with for a long time! its very exciting!!! ., and YES its been a long week! ugh..LOL YYAAY its the weekend! 🙂 I just turned 50 last week. My body certainly has changed I feel it more now.. LOL Have a great weekend! enjoy yourself you… Read more »
Crossover symmetry and mobility
A. Tall jerks 55#
Jerks
95/105/115/125/130/135
B. Built to 210 ?
4 Sets of 3 @ 185 except last set failed on the 3rd rep. ?
C. HSPU/T2B. 8 rounds
SPU/Ring dips 6+3
WB/cleans@125. 4+3
D. Tuck ups done. Hollow body bounces 60/20/20 flutter kicks 30 for each set
Have a good Friday night!
Wow 8 rounds! That’s your jam! Nice work Tracy….
HSPU and T2B 🙂 Definitely my strength… but WB and cleans not so much. :/ Thank you!
LOL I feel the same way you do..we are both small and the weight is over our body weight…you still did great!!
Nice work Tracy!! You’re getting strong er and stronger ????????
A. 160#
B.4 sets of 230#x 2 reps
C. 4 rd + 4 hspu / 4 rd + 5 pull-ups / 4 rds
D. Done
A.7min emom ascending wt
Min1: 7 power snatch 115#
Min 2: 6 power snatch 135#
Min 3: 5 power snatch 145#
Min4-7: 4,3,2,1@145#
B. Split Jerk
145,155,170,180,195,205,210,215
C. Back squats based odd 85% of 285#
4sets of 3@245#
C1. Completed the 7s
C2. 7 pu+3 ring dip
C3. Completed 3rds +4 wall ball @ rx
Feels good to be back!!
A. Did single arm DB jerks; up to 55#
B. Up to 215# then sets at 190#
C. Modified a bunch for shoulder (and only time for 2 rounds); ring rows & v-ups; Russian KB swings and pistols.
Leticia I hope your should gets feeling better I so feel your pain! Keep doing Crossover symmetry religiously!!
Thank you Tracy! It is really frustrating but I know I’m not alone. These shoulders are just so slow to heal ??
Leticia
good luck and hang in there I had both my shoulders fixed and they still nag me every now and again.. injuries can get in your head -your still training so thats a good sign! all the best in your healing ..stay the course! have a good weekend!
Thanks Lise, I’m definitely struggling with motivation. Just trying to keep coming in. Thanks again 🙂
A. Up to 150
B. Up to 205, then 3@185
C. 6+1, 6+2, 6
Wow great work Mary Kay! So strong!
M&A Done
A. 65# tall jerks, worked up to 175#
B. worked up to 265#, then 4×3@225
C. 5+4 no abmat, 6+4, 4 rds @155#
D. Done
DM&A. Done
A. TJ @95
worked up to 225
B. Worked to 335 then 4×2@335
C. 8- 6+7- 5
D. Done
A. Barbell for tall cleans
Split jerks 105/115/125/130/140/150/160f/160
Then did 1 clean and jerk every 90 sec
125/135/145/155/165
B. Did front squats instead of back
Only got yo 205, been a while for my front squat
Then did 4 sets of 3 at 175
C. 1 abmat for hspu 6 rounds + 6 hspu
Ring dips partial range 5 rounds + 6+3
Used 16# wb 5 rounds + 6+1
Mobility – some but not as much as I usually do (a little tight on time!)
A1. bar only
A2. 105#/115#/125#/130#/140#/150(f)/150#/150#/150#
B. 95/125/145/165/185/200
B2. 175(2)/175(3)/180(2)/180(3)
C1. 5 rounds plus 2
C2. 5 rounds plus 3
C3. P.C. @ 135 4 rounds plus 5
D1. Tuck complex – done (actually got 5 unbroken)
D2. Body bounces – done (unbroken today!)
D3. Flutter kick – done (no KB for me!)
Mobility completed.
A1)45#/75/95
A2)125#/135/145/160/170/180(3)
B1)Up to 250#. I’m with Dave in that my glutes are still sore from Wednesday.
B2)225#x3(4)
C1)5+2
C2)5+11
C3)4+5 used 175# for PC
D1)Completed
D2)Completed
D3)Completed on boxes
Y’all have a great weekend. Fall has finally arrived in Georgia.
I bet it is beautiful in Georgia right now!