Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 80-85% of 1-RM C&J
B.
Every 6 minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 1 rep
(build over 4 sets)
and then…
Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Hang Clean + Clean
Loading per set:
*Sets 1-2 – 65% with a 2-3 second hold in the high hang and hang position
*Sets 3-4 – 70% with a 2-3 second hold in the high hang and hang position
*Sets 5-6 – 75%
*Sets 7-8 – 75-80%
and then…
Three sets of:
4-Stop Halting Clean Deadlift + 8-second Descent @ 90-100% of 1-RM Clean
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)
C.
Build to today’s 3-RM Strict Overhead Press with an Odd Object
(choose the same implement you used two weeks ago if possible)
Followed by…
Build to today’s 1-RM Single-Arm Push Press with an Odd Object
And then …
One set for max reps:
Sandbag Front Squats
(goal should be to use a bodyweight sandbag – and go all out – your upper back is likely to give up first on this max reps set)
Followed by …
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Followed by …
Three sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
Finishers
One set of:
200 Meter Sandbag Carry
followed by…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Followed by…
Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up
Optional Session (best performed 3-4 hours between sessions)
Twenty sets of:
60 seconds of Assault Bike @ 70-75/60-65 RPM
Rest 60 seconds
Rear delt warmup done with 5# and 10# plates
A: 155/155/165/165# (20# less than the posted percentages)
B1: 65/85/95/105#
B2: 135/140/145/150/155/160/165/170#
B3: 225/225/235/235#
C1 70# sandbag + 6 chains (approx 60#)
C2: 1 Pood KB + 4 chains (approx 40#)
C3: 15 front squats 140# (2x 70#)
C4: Axle bar with 2x 45# on straps
C5: 100Foot rope pull (2x 50 foot) with 90# loaded, sliding on rubber, 2nd half was very hard)
C6: 200m with 70#
Time ….
Rear delt warm up: Incline T,Y,I’s /done A) F/S+Jerk: 104×2,113,x2 B1) MC: 90,95,100 2) HHC+H/c+Cln: 126,135,141 3) halt DL cln+92,98,105,113 1st 4 with 3 sec pause,2rprs each one) C1) SN sets: 10 rps/60 or 70 lbs -not sure 2) 200ft YK: I MESSED YO ONLY DID ONE 🙁 OVERSIGHT) 3) 100 FT RP: 45 LBS, 70 LBS 4) 2RDS: 30LBS/8RPS,20LBS/22 RPS lat hold: 10lbs ( 26 mins) x10 rps, 8lbs /30sec/ lat raises, 15 lbsx25 rps/ 8lbsx30 sec (better form) ** sadly I omitted the strict odd object OH press 🙁 oversight agin) still very under the weather, respiratory infection… Read more »
Mob done
A. 115– was challenging today, jerk a bit all over
B. Muscle clean, up to 115–not great just rolled in up my chest
Complex: 98/105/113–messy on hi hang, could not get to last percentage weight
That was all I got done, a bit of an off day, although hi hang cleans are not great–way better at hi hang snatch.
Mobility done
A. 155, 160, 170
B. 135, 145, 155, 160
B1. 145, 155, 180
B2. 200
C. 70, 80, 85 (sand bag)
C1. Sand bag front squat max reps 30 with 70lb sandbag
C4. 200 meter sandbag carry done with 70lb sandbag
C5. DB presses 24 reps 25lb DB 2 sets, DB overhead holds 2 sets 25lb DB
Optional session 20 sets 347 cals (Airdyne)
Mobility done. A – 3FS+1J – all sets at 185 B1 – Muscle Cleans 145-155 B2- HHC+HC+C 155/160/165/170/175/180/185/190 B3 – 4-stop DLs 240 C – 3 RM Strict Press – 100# D-ball. Good test, could go a little heavier. 1RM Push Press – 70# KB. (need to find something better) Sandbag squats – 100# D-ball + 60# sandbag. 18 reps. 14 reps. (did 2 sets – loved these). OH Yoke carry. Axle Bar with 130#. 2 rds 150 feet each. Rope pulls – 110# on sled on rubber floor. 200 Meter carry with 100# D-ball. DB Press + Holds –… Read more »
AM Mile Swim
Delt work done
A. 205/205/215/215/225/225
B1 – 135/145/15/165
B2 – 185/185/195/195/215/215/225/225
B3 – 280
C Strict pressed 53# KB’s
Single arm Push Press 80# DB
Sandbag FS 200# x 21
OH Yoke Carry @ 285
Rope Pulls @ 215
200 M Sandbag Carry @ 150 (went 100 set down came back 100)
DB Press and Hold @ 30
Lat Raise and Hold @ 5
Fun day of work. Thanks
A. 120/120/125/125/120/120/125/125-didnt feel like I had a good Jerk so went back down in weight
B. 105/110/120/125
100/110/115/125
Halting Clean DL-#140
C. #90-Barbell
Sandbag-did 10 squats-not sure the weight
OH carry-#105-dropped to #100-
Sandbag carry-done
30s db press #20
30s Hercules hold-
Arms are very tired today-Still tired from Sunday
A. 165/175/185/195/205/215 3 FS to parallel w no box then push press
B1. 135/145/155/165
B2. pissed my forearms off so I just did technique at 135 and 145
B3. 255# for last one w straps
C. pressed Cheryl for 3
did 10 sets of the ASS Bike – first 5 was 70-75 then slipped and last 20 secs of the last 5 rounds, I dropped to 67-68rpm
What did you do to your forearm?
Too much pulling a couple months ago- getting better but flared a little when I started high hangs
That was certainly an odd object! 😉
Send me the video plz
You got it!
Activation and openers done
A. 165×2/170×2/175#x2
B1. 105/110/115/120#
B2. 135/140/145/150/155/160/165/170#
B3. 205#
C1. Tried a few things…too light of sandbag, then 80# atlas stone, then tried heavy sandbag but couldn’t budge it.
Optional: 15 sets of assault bike-maintained 63-66 cals (mostly 64-65, avg. 15 calls per min)
Try to do other stuff later today
Coach Nicole:
I did yesterdays today, Im under the weather .. I missed yesterday just needed to get this in.
I posted it – in yesterdays post, not sure if you wanted me to post that today it would be confusing. Im going to try and do todays -tom? unless you think I should just do the WOD that will be scheduled tom..let me know what your thoughts are …thanks Coach!
I will check your training from yesterday!
thank Coach Nicole <3
Got a chance to train with David again….he was nice enough to point out my mistake on the assault bike today…
FSx3 + jerk we finished at 225
Muscle Clean these need work, 185 missed 205 I have a habit rebending my knees
Cleans: % were light at start and then a little over at the end for set 8… did last set at 225 as a complex
4 position at 285
Assault bike 20min 226 calories 75-77 rpm
C. Atlas stone squats 175# stone x 10reps
Overhead yoke carry 2x100ft stop and turn every 50ft 305#
Sled rope pull 3x100ft with 325#
Two sets of dumbbell press 45#x10reps in 30sec 30# 30sec oh hold
Then
2 sets of lateral raises 30 sec 20 reps with 15# and 16reps 2nd Rd.
Hercules holdx30sec with 10# dB
Exhausted
Mobility stuff done
A. 175X3/185/190/195
B1. Muscle clean – 155/165/175/185
B2. 160X2/170X2/180X2/185,190
B3. 225/235/245
Did the bike session (that was fun)
Will get strongman stuff in later
DMA done
A:150
B1: 75,95,115,135 B2: 125,135,145,155 B3: 195
C1: 80# dumbbell C2: 55#DB C3: 97# atlas stone 10 reps
C4: 95# first 100 and 115# second C5: 225#
C6: 97# atlas stone C7: 35# first set 25# second C8: 10#
No optional session today.
Last weekend I was playing around with my new AB and was doing 25 cal in a little less than 4 mins. They weren’t all out efforts, but I found maintaining 50 RPM was tough first time out. So, 70-75 sounds like a lot. Do you AB experts out there have any tips?
Honestly, just getting on the AB more will get you more accustomed to how it feels. It doesn’t get easier but you do learn how to push and how to pace the more you are on it.
I lean into it, I pull seat all the way fwd, mess with the 10 sec on 20 sec off max effort. I also include 10 cal efforts into my warm up sets normally 3-5 with push ups, lunges etc good way to get a sweat going.
Nicole, Pete, I was re-watching the CF Games and noticed that the athletes had their seats adjusted so that they were well above the handlebars and the bars would come back to about their waist/lower ab level. I was sitting lower, around where my chest was aligned with the handlebars coming back. I’m assuming the Games athletes know what they’re doing, so I’m assuming I had the seat a little too low?
I put the seat at 6 and I’m barely 5’10
Should the optional cardio take 20min or 40min
I read it as 40 minutes. 20 minutes on and 20 minutes off.
Yeah I messed it up but that’s ok
A. 185,190,190,190,190,190
B1. MC 135,155,175,185
B2. 155,155,165,165,175,175,185,185
B3. 215
Back later
Mobility completed
A)145#(3)/155(3)
B1)95#/105/115/125
B2)130#(2)/140(2)/150(2)/160(2)
B3)200#(3)
C1)45# with an upside down DB
C2)55# with an upside down DB
C3)24 reps with 135# in sandbag
C4)135# loaded on an axle bar and then 15#KB hanging from each side
C5)100#(3)
Will try to get back to the box later this afternoon to complete the session.
Morning session:
3 + 1 – 205#
MU clean – 135, 155, 185, 205
High+hang+clean (squated every one)
165, 175, 185, 195, 205
4 pos DL
250
Toughest lifting session I’ve done in a while, thank you!!!
Those tempo deadlifts will get you!
Glad today is a light volume day?
You’re welcome 🙂
Marathon session but it was fun.