Dynamic Mobility & Activation
Three sets of:
Psoas Pulse x 8 pulses per side
Band Assisted Perfect Stretch x 45 seconds per side
Band Assisted Hip Flexor Stretch x 45 seconds per side
A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
In 12-15 minutes, build to a heavy Power Clean.
C.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Three sets of:
Single Arm Deadlift x 5 reps per side
Rest as needed
followed by…
Four sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
Optional Training Session
(best performed 3-4 hours between the first session)
Four to Six sets of:
5 Minutes of Rowing
3 Minutes of Rowing @ 55% of Average Pace for the 5 Minutes
Choose your number of sets based on your ability to recover from this effort.
DMA done.
A. Up to 185#. Failed at 195#.
B. Failed at 165#. Dailed back to 160# and got it.
C. Only got to Single Arm DL’s at 135#. Right arm could do more, but not the left. After 3 sets of 5, my grip was going fast.
MOB done
A. 105/125/140/155/160/165/170/175/180F–would have tied best from a year and a half ago
Then did the chief from yesterday : 4+7/4+8/4/2–coughing in middle stopped took extra rest/4
Overall not too bad, first time In a really long time I have been able to do some decent front squats with my knee (or air squats really). Conditioning part hard but to be expected since I haven’t been able to do any for more than a week.
That was enough for today.
That is awesome to hear Laura! How is it feeling today?
Feels good today, no problems. Still not doing a lot of jumping and running is hit and miss. Way better than all of last year. ?
Oly gym today cleaning up my clean. A – FS 176/198/231/246/264/264/273#. Felt sluggish. 17# under 1RM from last week. I think The Chief still haunts me. 😉 B – Altered per oly coach. B1 – 3×4; Every 60s; No contact Muscle Clean (Fast Elbows and hard extension through the floor;catch on straight knees) 40-60kg B2 – 3×2; Every 75s; Squat Clean with 2 sec pause below knee (elbow speed on the squat clean should be same as muscle clean) 50-70kg B3 – 5×1.1; Every 90s; Squat Cleans; 10s between reps 60/70/80/85/90 then singles at 95 & 100kg. Huge technique improvements… Read more »
After a week in Belize, I’m feeling pretty sluggish. A. Front Squat *Set 1 – 3 reps @ 55-60% 125 *Set 2 – 2 reps @ 65-70% 145 *Set 3 – 1 rep @ 75-80% 170 *Set 4 – 1 rep @ 80-85% 180 *Set 5 – 1 rep @ 85-90% 190 *Set 6 – 1 rep @ 90-95% 200 *Set 7 – 1 rep @ 95+% 215 *Set 8 – 1 rep @ 101-105% Failed at 230 B. In 12-15 minutes, build to a heavy Power Clean. 85, 105, 115, 125, 135, 140, 145, 150, 155 C. Heavy Sandbag Squat x 5 reps Rest 2-3 minutes Did 95# keg Three… Read more »
Hope you had a great trip in Belize!
FS- 295 to a 16 inch box
PC- 225 – felt easy- no pain
did a few strict ring MUs
Mobility Done-Weird last 2 days since Comp…
A. 105/120/135/145/155/160/165/171 Don’t think I was low enough/Failed 170 X2
B.105/115/125/130/135/Failed 140 X2
C. Heavy sandbag squats-done
85/95/100-Single arm DL went for stabilization and good lifts-Solid today
Prowler with ropes-went heavy…
2 questions:
1) I did the single Arm deadlifts as a one arm sumo. Is this what you want?
2) I read your response and think I did the rowing incorrectly. I did the 5 min @3:00 pace and the 3min@2:00 pace. Should I have flipped this or am I totally not getting it? Thanks, Peter.
That is correct Peter regarding the deadlifts as a one arm sumo!
View the rowing piece like this: 5 minutes should be at about 80-90% perceived effort and the 3 minutes should be 55% perceived effort of your 5 minute row.
Mobility done
A. FS 135×3, 175×2, 205×1, 225×1, 245×1, 255×1, 265×1, 275×1,
B. PC 135×2/175/195/215/225/235/245f
C1. Sandbag squats 80x5x2. Ordering heavier sandbag.
C2. Single arm deads: 95/115/125#
C3. Harness bear crawl: 150lbx200ftx4sets w/ 2min rest. Just read this again and saw it was supposed to be regular pulls.
D. 3 x 5min@3:00 pace / 3min@2:00 pace
Mobility done
A. 125×3, 150×2, 170×1, 180×1, 190×1, 205×1, 215×1, 227# PR attempt miss
B. Build to 185# power clean (took me 3 attempts at 185# to catch it in power)
C. SB Squats done
Single arm deads: 145-165-185#
Sled pulls: sled plus 3 45# plates
Mobility done.
A. No squatting so did Assault bike. 40 cal warm up, 5 min. rest and then 100 cal at 69-70 rpm. Wow!! Last 20 cal. were brutal!!
B. Started 135 built to 225 power clean.
C. Skipped sandbag squats. Single arm DL 135-185. Sled pulls 225 to abt. 275.
YUCK!!!!!!
Much yuck!
Nice work on that power clean!
am. – Rowing
5 X 500 m with 2:00 rest
10:00 rest then
10 X 250 m with 1:00 rest
pm.
Mobility – done
A. Front Squat – 115(3)-135(2)-155-165-175-185-195-205(f)
B. Power cleans – up to 135 – failed on 140 – not dropping low enough on these still
C. Sandbag Squat – 100# for both sets
Single Arm deadlift – 53-64-72# KB
Sled Pulls – not sure on the distance – 16x length of gym – 180#
A. FS 115-210 5# PR
B. 170 not a PR but heavy and ugly
c No sandbag
Single arm DL -115#
skipped sleds did optional training instead
5 minutes rowing x 5 with 2 minute rest between sets total m=5100m
Congrats Jessica!!!
A. 185-265
B. 240
C. FS 5 X 6 185 No sandbag
155 single arrm DL
Easy sled pulls (knee)
Traveled to Dallas to take in the Cowboys Game on Thursday.
It’s fun dropping in to different affiliates. Square footage is different but same great people. Love it.
A. 190/225/260/280/305/315/330/340
B. 185/205/215/225/235/245
C. Single arm DL @ 135, sled pulls with 4 plates.
Post – Pool swim
Oh fun Art! They are killing it right now!! That will be a fun game.
Did class wod today
40min Amrap:
200m run
20 Dubs
200m run
10 strict TTB
200m run
10 burpees
6rds+200mrun+20dubs+200mrun
Front Squat PR 322 that’s 12# it was a little ugly, so I stopped but legs had more, dropped elbows on the way up
Power Clean worked up to 255 no misses, missed 265 2xs stopped
Row….5k in 19min in 3rd set with 5min fast 3min Slow Damper 3/4 s/m 25/16 . Low Back was on fire. Called it a day. Not sure if I was doing it right cuz it hurt the ego
Yeah, interesting on the row, I’m sorta wondering about it myself. Nichole – any more specific guidance on how to approach it? Hitting it in a couple of hours, any clarification or example would be awesome…
I want this to be an aerobic based session so it doesn’t need to be crazy intense, just moving. The 3 minute recovery row needs to be just that – recovery.
Perfect! Ended up being exactly that. Four rounds.
Mobility completed
A)135#/155/185/190/205/215/230 stopped here as I PR’d last week.
B)Stopped at 175#
C1)135#(2)
C2)135#(3)
C3)220#(4)
Mobiliy ✅
A. 185, 215, 235, 265, 285, 305, 315, 325 (10# pr) was really surprised by this – didn’t feel strong at all coming in, especially mentally.
B. 185, 205, 225, 245 (miss ?) 235 – (thought I was set up for 235 on the 245 attempt, no wonder it felt a little heavy) 235 is right at my PR
C. 150# bag, 135/155/165 Single arm deads, no sled
Row later
Great work Andy – awesome job on the PR!
Mobility done
A. Worked up to 95% (250), which felt really heavy so stopped there.
B. Up to 225
C. Squats done, DL done. No sled pulls
D. No rower access so did a death by airdyne wod – increase cals every minute until failure. That was rough…
Dyn/Mob: Done
A) FS: 145,190,205,215,225x2f,220xfx1,215xf
B) 105×2 w/u,115,120,125,130x2f,130,135xfx2,130xfx3,125
C1) SB/Sgt: 60x2s
2) DLw/1 arm: 105,110,125
3) SPx4: 50 lbs
Optional Rowing- only had time for the following:
3s : 1st=987M, 2nd=1028,3rd=1069M, 3min=628m