Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
Two sets of:
Banded Hip Flexor Stretch x 60 seconds per side
Wrist Stretch Version 1 x 10 pulses
Wrist Stretch Version 2 x 10 pulses
A.
Six sets of:
Front Squat x 2-3 reps @ 75-80%
Rest as needed
B.
Every 2 minutes, for 20 minutes, complete:
Hang Clean + Jerk
Build in weight over the course of the 10 sets.
C.
For time:
50 Calories on the Erg
50 DB Walking Lunges
40-54: 55/35 lbs
55+: 35/25 lbs
Optional Session (Best performed 3-4 hours between sessions)
A.
Three sets of:
0-2 Minutes = Assault Bike x 15/12 calories
2-4 Minutes = Kipping Handstand Push-Ups x 10 reps
4-6 Minutes = 10-12 Toes-to-Bar
Rest 2 minutes
50-59: 2″ riser
60+: 4″ riser OR Push Press x 10 reps (95/65 lbs); 8-10 Toes-to-Bar
B.
Three sets, not for time, of:
Banded Glute Bridges x 25 reps (fast)
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds
Running a day behind this week as usual.
A – 225, 235, 240, 245, 250, 250 (all doubles)
B – up to 215.
C. 5:30. Did 50 cals on ski erg (I’m assuming that is what erg meant) in about 3:30 then 20/12/8/10 w/55# DBs. Wow the last 10 of those got NASTY. Need ski erg work. Struggled to keep pace at 1000 cals.
Did Optional part B as a cool down.
A. FS 155#.
B. HPC&J Up to 115#. Saving the shoulders.
C. 6:05 with 16kg KBs.
GAWarm-up done
A. 100kg up to 110kg
B. Did some HSWalks as warm-up, then 70kg-90kg, 90kg for working sets. It felt light and easy, don’t want to push it this week.
C.6:45, knees held-up nicely for lunges, happy with that!
Optional Done – Felt good.
Good training session Edward!
Glute Warm-up done.
A. 185 all sets, 3 reps
B. Worked up to 185
C. 7:46 with 50# DBs
A. FS 135,155,185×4
B. Hang Sq.C&J
135,145,155,165,170
170,175,175,175,185
C. 7:17 w53#KBs
A) 175x2rps,175x3rps,3setsx3rps185
B) 110,115,120,125,130,135 cleaned -failed jerk, 135 failed
C) 7:08 frutstrating I cleared a path to do the walking lunges while it was still empty and
then it quickly got busy so I had to navigate thru people I didnt want to do stationary lunges
its harder on my bad foot.
Make up yesterday 2 rft: 4bmu/ 60du: 2:00
A. 235#
B. 135, 165, 185, 195, 205, 215, 225, 225, 235, 240 Jerk fail
C. 5:00 (50 cal in 2′, 20/10/10/10 lunges)
Strong Matt!! Good work on Part C! Looking strong!
MOB etc done
A. 135-140
B. Up to 130
C. 7:15– broke up into 10s. Rowing is getting better but it is still not exactly fast!
Workout partner (10 yr old son Aiden) wanted to do a workout this evening so we did the option session. Scaled him to :30 row (104m); 10 HSPU off a 20″ box; 10 Knee to chest
For me did HS walk work from Imvictis Gymnastic as a warm up then the optional work.
Rows :25
HSPU- :20 tested the water on these and felt decent. Went slow and controlled so I wasn’t slamming my head into the ground. All UB
T2B- :15 – :18 12 reps all UB
How fun Corey!! I love that!
Glute activation done and mobility done
Optional A. Done, skipped the 2 min rest part
A. 170-170-175-175-180-180# (all 3 reps)
B. 125-135-145-155-165-175-185-190-195(m)-195# (ties all time hang clean 1RM)
C. Subbed with 3 sets:
Row 20 cals
Backward sled drag 115# (30 secs)
Rest 90 secs
1:50, 1:52, 1:47
Optional B. Done
Great work Cheryl!!!!!!!! 195 lbs hang clean?! You are so STRONG!
Afternoon
A. Front Squat – 145 – 165 (3 reps for all sets)
B. up to 150 (5# PR) doing a Hang Power Clean and Jerk
C. Row and Walking Lunges – 6:07 (broke into sets of 10) 3:15 coming off the erg
Early Morning
Optional Session
A. Three Sets
0-2 – 30 DU’s and 30s on Assault bike (changed my cable on jump rope and wanted to test it out just in case)
2-4 – Push Press X 10 reps @ 75/85/95
4-6 – 10 T2B each round
B. No (ran short on time)
Vandyke and Mob done
A. 275 6×3
B. Up to 235
C. 4:07
Op Session
EMOM done. A. Done (Used AD @ 25 cals)
B. Done
Very fast on Part C Art!! Nice work. And solid 235 lbs hang clean!
A. Up to 245
B. 135-235 no misses- my jerks suck
C. 4:22 w #50s
Push jerking, yes?
https://youtu.be/t3r1g1Ef8VM
Is that Cheryl laughing in the background? Love the music choice!
Okay … thy jerk. Lets start with just working on the rack position. You may stay more upright if you drop the elbows a bit and engage the lats. From there, work on staying tight, sitting a little more in your dip and keeping the chest upright. That way, the barbell can go up and back (instead of out front, which is what it is doing right now). Lets start with that Al!
Yes, Cheryl is laughing at me. See the abuse I take!! Ok I’ll work on that
A. FSx3 215-235
B. Up to 205
C. 5:08
Mob done
A. 275 3 per round
B. 115,135,145,155,175,185,185,195,205,215
C. 136.7 off rower. 55# 3:24
FS: 195,200,200,200,200,200
HS&J
185,195,200,200,200,205,205,210,215,220(f) hit hang clean missed jerk
A: 6x 225×3
B: 135×2, 145, 155, 165, 175×2, 185, 195, 205lbs
C: 8:14 (2:38 row)
C. 3:57 w/ 60# DB
A. Optional- Good Flush
B. 272
Nice work Pete!!!!!
Glutes activated!
A. 215X3, 225X3, 235X3, 245X2X3
B. 135,145,155,165,165,175,175,185,195(F the Jerk)
C. 5:04 (2:35 cal row, lunges UB)
A: 6×3=75 kg
B: last set at 65 kg. Jerk is not my best exercise 🙁
C: 4:43 – Did sky-erg for the first time and I like it
Optiinal session done
I´m tryging to lose the ab mat when I do HSPU so I have 10 kg plates under my hands
Good work!! You should post a video of you doing jerks and upload it so we can provide feedback!