Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Band-Assisted Pec Stretch x 30 seconds per side
Minute 2 – Cross Over Symmetry Pull-Downs x 10 reps
Minute 3 – Cross Over Symmetry Reverse-Flys x 10 reps
followed by …
Two sets of:
KB Assisted Ankle Pulse x 8 pulses per side
Band Assisted Perfect Stretch
x 45 seconds per side
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Balance x 2 reps
Follwed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Balance x 1 rep
and then …
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Snatch + Snatch @65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Pulls x 2 reps @ 90-100%
B.
Every 2 minutes, for 12 minutes, complete:
Strict Press x 2-3 reps @ 85-95%
C.
For time:
40/30 Calorie Assault Bike
20 Ground to Overhead
At the 10 minute mark. . .
For time:
40/30 Calorie Assault Bike
60 Wall Ball Shots
At the 20 minute mark. . .
For time:
40/30 Calorie Assault Bike
Bar Muscle-Ups
40-49: 155/105 lbs; 30 lbs to a 10′ target; 20 lbs to a 10′ target; 15 Bar Muscle-Ups
50-54: 135/95 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target; 10 Bar Muscle-Ups
55-59:
115/75 lbs; 16 lbs to a 10′ target; 10 lbs to a 9′ target; 5 Bar Muscle-Ups
60+: 95/65 lbs; 16 lbs to a 10′ target; 10 lbs to a 9′ target; 3 Bar Muscle-Ups/5 Chest-to-Bar Pull-Ups
D.
Three sets of:
Barbell Glute Bridges x 8-10 reps @ 11X1
Rest 60 seconds
Landmine Rows x 6-8 reps
Rest 60 seconds
Been sick over the last few days so a little behind. Just Olympic lifts today.
Mobility done
Snatch balancex2
185,195
Snatch balancex1
205,215
Mth+snatch
135,140,140
Snatch×2
140,145,150
Snatchx1
155,165,165(approximately 90%)
Snatch pull×2
185,185
Possibly do the front squats or strict press later tonight.
Mob done
Sn Balance 2: 85/95
Sn Balance 1: 105/115/115
Sn 2: 83/88/90
Sn 1: 93/98/100F
Sn Pulls: 105
B. Press all at 78
C. 7:15/didn’t finish at 9:45, still had 12 left/ last part bike only. A good beat down here. At least could do wallballs again at 20#, just really slow singles and doubles.
Posting late. Back at the Oly gym on Mondays. Oly positions getting bad again. Need to clean it up. Oly coach called audible on parts A&B. Mobility done. A1 – Snatch balance x2 to 165. A2 – Subbed in sets of No Contact Snatch x3 up to 65%. Working speed and path. A3 – Snatch x1 rep to 85%. A4 – Snatch pulls 185# B – Subbed in 6×2 of Behind the Neck Strict Press with Snatch Grip. 85-105#. These are nasty. C1 – AB/G2O – 6:58 C2 – AB/WB (w/25# ball – no 30 at the Oly gym). 7:44… Read more »
Dyn/mob Done A1) SBx2: 83,95x2fails,95 2) SBx1: 95f,x1,100x2fails, 98 3) M/T+snatch: 68-p/sxsnathc,73,78 4) Snatchx2: 78,83x1x1fail,83(pwr snatch) 5) snatchx1: 88(pwr snatch),93×2 pwr sntch note not my ideal lfiting session, I went backwards on these lifts…still trying to figure out how to send yo the video Coach Nicole. 6) SP: 115,110 B) strict pressx2-3 80×2 rps ** Im going to do these more I am very weak in this lift. C) For time : 1) 40/30 cal assault bike 20 grd to ovrhead -105lbs (took 8:10 to complete) no asault bike/ sub’d 600 m run at 10 min mark: 2) 40/30 assault… Read more »
A. Snatch was going well so worked up to 95%, missed both attempts at it but I haven’t tried this percentage for quite awhile.
B. Skipped.
C. Times were about 8:00, 9:00, 7:30 with each AB time around 4:00.
D. Skipped, short on time.
Nice Hoke! You will get to try it again next week 🙂
Late entry. Sorry. I was zonked, 9 mi run on Sunday. Ramping up the miles for a February half marathon.
DMA done.
Warmed up with 1,000 Row.
A. Snatches up to 105#. I tried a PR @115, but failed. So, I used 115# for my snatch pulls.
B. 95#
C. No AB, Limited on time. I did the 20 G2O @ 95#, 60 WB @ 20# and 5 C2B’s.
Landmine rows?
https://www.youtube.com/watch?v=zUXBk1LMGsM
Opted into the gym program today, s still finding snatch very difficult with my shoulders. Getting there though, acupuncture again tomorrow
Love acupuncture Heather! Please let me know how they feel later today and tomorrow!
Mobility done Warm up with 4 sets SHSPU with 2″ riser & 5 bar MU A. Snatch balance 45lb bar only, did all other sets at 65lb. Trying to work on form and speed before moving up on weights. Today seem to go well, felt good. B. Done at 105lb C.6:23 @115, 5:16 with DB thrusters 20lb. Class going on couldn’t use the wall ball area, 4:02 with 5 BMUs. Bit of a transition time as class going on, slipped in to do the BMUs, came of the Airdyne at 3:00 did the BMUs unbroken. D. No time skipped, will… Read more »
Great work on your BMU Ed! And perfect – I would like you to dial in your technique on the snatch balance before moving up in weight.
Decided to Snatch first time in about a month!
A.snatch bal x2 135/155
Snatch bal x1 185/205
Mid +snatch 135/155/175
Snatch x2 185/195/205
Snatch x1 215/225/235F
Mechanics were sound and felt great, even the fail at 235…neck not so much, lol!
B. Strict press stayed light 115/125/125/135/145/155
C. 4:13 rx at 155, 4:32 w/25# ball, 4:28 w/matador bar dips
Awesome Andy!! How are your shoulders and neck feeling today? So happy it felt great yesterday!
And solid work on the conditioning piece. Blazing fast.
slacked on the MOB and ACT
A. did the snatch balance to 2x 115
SB x 1 135
Mid thigh 135/145/155
Snatch x 2 165/165/165
snatch x2 175/185/190 all power snatch
skipped pulls
B. strict press 175/175/185/185/190/195×2
C.
4:36- @135 bc knee was mad about the PS at 190
5:37 box wall balls @ 14
5:05-
Wow Al – that 190 lbs power snatch looked easy!!! I saw your note about the knee not feeling so hot after – how is it feeling today?
Its about normal today- very slightly swollen and a little tender but no worse really
Not a good training day today. Started with someone helping me with my nutrition and I have to say I have never eaten so much in a day!! I’m hoping today’s performance is not an indication to come and just based on my bad choices I made this weekend!! Lifts felt light, but I felt extremely slow and sluggish. Technique and focus wasn’t there also this evening. SBx2: 135: 155 SBx1: 165; 175 MTS+S: 135; 145; 155 Snatchx2: 165; 170(1); 170(1) Snatchx1: 175(m); 175; 180(m) SP@ 205lbs Shoulder Press: 2×2@150; 2×2@155; 160(1); 160(m) C: I stopped this early when I… Read more »
What did your nutrition look like yesterday? There definitely could have been some shifting of your energy source if you’ve been changing your nutrition, making you feel sluggish and light headed.
Easier to send it this way. Totals are at the bottom. It’s way more than Im use to eating. Hit all percentages and felt solid today despite poor sleep last night (product of working out to late at night).
Yeah – your body is probably adjusting to the higher caloric intake. It may take a little bit for your body to adjust.
Mob Done
A1-135/165
A2- 185/205
A3-135/145/150
A4- 155-165-170
A5- 175 all
A6- 185/200
B. 135/145/150 x4 sets
C. No AB so I rowed 40cal
C1- 5:37 singles on S2O
C2- 5:29 WB 30/20/10
C3- 6:08 BMU 4/3/3/2/2/1
D. Bridges at 185, LM rows w/ 70# on bar
Great job on those Bar MU!
DMA done
A1: 65,75 A2: 85 A3: 95,100,105 A4:105, 110,115 A5:115,120 A6: 135
B: 125, 130
C1: 5:40 C2: 7:20 C3: 5:08
D: not done
Mobility Done-
A. 85/90/95-went light-wanted to feel the quick drop under the bar
A2. 100-85
A3. 70-75/75-felt good
A4. 85/90/95
A5. 100/102/100
Pulls-100
B. 85/90/95
C. Rowed today-6:07/6:55/2:59 did C2B-
Registered for NorCal Masters today!
Here we go! January 28th-29…
Awesome Cheryl!!!!
Mobility done
A1. 105-115#
A2. 125-145#
A3. 105-115-125# (power)
A4. 130-135-140# (power)… pretty sure I’ve never powered 140 pounds before and definitely not for 2..
A4. 145# (another power snatch PR) -150# (caught at parallel) -155# full snatch
A5. 165# pulls
B. 95-100-105-105-110-115# (alll 3 reps)
C. 4:01; 5:47 (20# wb); 3:59 (10/5 bmu)
D. 135# Glute bridges; 40# DB rows
This week going to add some full below parallel movements in and see how my knee responds. Only did 1 full snatch and then the 60 20# wallballs today
CHERYL!!!!!!!
Great job on your power snatch and AWESOME job hitting 155 lbs on your full snatch! All that with limited use of your knees – pretty awesome! And great work on your 10 ub BarMU!!! You killed it yesterday!
How are your knees feeling today?
Knee is feeling pretty good! Did full squats and the cleans x 2 and cleans x 1 were full cleans. Was happy to see that the 60 20# wallballs didn’t make it mad!
That is FANTASTIC news!
A1. 155/165
A2. 175/185
A3. 120/130/140
A4. 145/150/155
A5. 160/165/170
A6. 175/185/190
B. 140/140/145/145/145(1)/140
C. 5:24/5:15 (25# ball – no 30)/4:54 (nowhere to do bar MU so did 30 c2b)
D. No time today
Nice work Joe!
Thanks Nichole!
5 am session:
Crossover Symmetry
Ankle and perfect stretch done
A. 85/105
A2.110/115
A3. 80
A4. 95
A5. 100/105
A6. 115
4:00 PM session
B. 95/95/95/100/100/100. All sets of 3
C. 5:45/6:26/5:12. Total time 25:12
Only used 20# WB for first 10 then dropped to 14# ball. I am going to buy a 16# ball and start working my way up to the 20#
D. Done with 135#
And DB rows 25#
Rolled out then ran .5 mile
Happy Monday!
Nice work kid!
Thanks Pete! That was a good one!
Great work today Tracy – fast times!!
Coach Nicole
I do not have an assault bike ..what do you recommentd I use tom to sub it?
Run on broken glass! I’m thinking that must feel about the same.
Joking aside they are running a special for assault bikes 799 w/free shipping
???
LMAO!!!!
Rogue has them
awesome Pete!! thanks a lot!!!! XOXO always coming thru! your the best!
Yes, but one like Pete said!!
If you are in a climate that allows running then I want you to run 600 meters instead of assault bike
thanks Coach Nicole-will do! 🙂
Did M&A from Saturday. Didn’t do snatches as I don’t trust my shoulder. Did warm up for C&J.
C. 6:55, 17:08, 24:58
D. Done
Awesome job Chris!!! Shoulder is still improving though, right?
Thanks! I think so, I went to the doctor and they said nothing seems wrong, mobility is good, strength is good it just hurts in the snatch position. Kinda like overstretching uncomfortable mobility issues, maybe. 🙂
Okay, good to know Chris. Just keep staying mindful of it