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
Forward Cross Crawl x 1 minute per side
Two sets of:
Squat Banded Pass Thrus x 10 pass thrus
Banded Tricep Stretch x 45 seconds per side
A.
Take 10-15 minutes to build to a heavy Clean and Jerk
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – Rope Climb x 2 ascents
Minute 2 – 5 Burpee Box Jump Overs + 5 Ground to Overhead
35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Minute 3 – 5 Burpee Box Jump Overs +Â 8 Toes-to-Bar
C.
Two sets of:
Banded Marching in place
x 3 minutes
Rest as needed
If you feel good during the first set then add weight by holding a medicine ball to the march.
Glute warm up done.
A. Built up to 82kg quickly
B. G2OH @ 60kg…. Could only manage 15 mins then my world exploded!
C. Done, freestanding with resistance band.
Mobility & Activation Done!
A. 305 C&J
B. Did 15 Mins RX and couldn’t continue. Tough!
C. Regular Class Metcon:
12-9-6-3
Hang Clean & Jerks (135/95)
Burpees over the Bar
20-15-10-5
AB Calories
= 10:04 RX
Right or wrong, I look forward now to the Vandyke protocol. 🙂
A. 215 – felt sluggish
B. Done with 155# finished at 29:00
C. Done
Back in town after some work travel. Back to regular training. 🙂 Did DMA, COS, and then I had: A. 7 sets of power clean + squat clean B. 7 sets of push press + push jerk + split jerk C. Clean pull 100% 3×3 D. 10 min AMRAP – Cindy rest 3 mins 10 min AMRAP – 250 m row, 15 s2o @ 55# A. worked up to 145, really focusing on technique. B. worked up to 115. Had planned to work up to 125, but I missed the split jerk at 115 and had to redo that set.… Read more »
Did not do the jerk today but hit 185 clean that is a PR for me during a workout. Did 195 before in a comp.
Emom was nasty scaled a bit did 135 half way through dropped to 1 ripe climb.
Than i swam 1000
Wow, this looks exciting today!
seated leg press
10@200,10@230,10@260,10@280
seated leg ext
10@80#,10@100#,10@120#
2×3:00 of weighted march 65#resistance on cable machine
ab work supine leg raise 3×20
A. C&J to 185lbs
B. Absolutely died. 3rd round scaled to 115 and had to skip a round for rest.
C. not done. ran out of time and had to get back to work.
Good work today Stacey!
A. C&J didn’t feel great today – worked up to 120kg
B. One tough EMOM – Rx
C. not done – did a chipper with the class.
Great work Rob!!
OMG this was so hard. I have been exhausted all week (damn kids! lol) but this was so hard. Rd1 – 1 rope, 5bbjo+1 clean @ 115, 5 bbjo +5ttb Rd2 – 2 ropes, 5bbjo+2 cleans @ 115, 5bbjo +5 ttb Rd3 – 2 ropes, 5bbjo+3 cleans @ 85, 5bbjo +5 ttb Rd4 – 2 ropes, 5bbjo+2 cleans @ 85, 5bbjo +5 ttb Rd5 – 1 ropes, 4bbjo+3 cleans @ 85, 4bbjo +4 ttb Rd6 – 1 ropes, 4bbjo+3 cleans @ 85, 4bbjo +4 ttb Rd7 – 1 ropes, 4bbjo+3 cleans @ 85, 4bbjo +4 ttb Rd8 – 1 ropes,… Read more »
crazy tough!
5 minute slow warmup on Assault Bike
Glute Activation: done
A: 75,95,115,135,145,155,165,175,185 lbs
B: completed 3 rounds then died (95 lbs)
C: see above
That was ridiculously hard!!!
Glute Activation: done
A: 75,95,115,135,145,155,165,175,185 lbs
B: completed 3 rounds then died (95 lbs)
C: see above
That was ridiculously hard!
Mobility completed.
A)135#/145/155/165/176/185/190 5#PR
B)Woah. I was hoping to read later that there was a typo somewhere. This was tough. First round of G2OH @135# and then scaled to 115# for remaining rounds. Completed six rounds and then needed a round off. After the round off I completed round 6-8. This was about as tough as any emom I have had since following Invictus.
C)Completed with a black band. Glutes on fire. I can tell it has been a while since we have done these.
Rested 15 minutes and then performed a 5K recovery row for Dark Horse @ 75%.
Way to push thru Dean – great work today!!
Thanks Nichole!
A. Up to 65kg – wasn’t feeling it today, not that I can lift much heavier ha ha but was missing the adrenaline and drive needed to push it
B. Scaled to 105lbs from the beginning, did 2 rounds with 2 rope climbs, all the rest 1. Ended up scaling to 3 GTO. Still a win because I wanted to quit, but didn’t 😉 I see I was not the only one who found this hard!
C. Done
Great job sticking to it Juls!!!
Mobility: done
A: still resting elbow. Did a front squat Nancy.
5 rds of 400 m, 15 FS @ 135lb. 16:12
A; 135/155/185/205/225/235/245(missed jerk)
B; Only 4 rds w/ 4 G2OH each rd- Slow and sluggish. Realized I’m really not recovered from last weekend so I cut it short.
Good call Corey!
Warm up Done.
A. 135/155/185/205/225/235/245
B. 5 rounds and stopped. 1st rd RX then scaled to 1 Rope Climb, 3BJO 3STO, 3BJO 8 TTB
C. Skipped
I did 9 minutes RX, then 3 minutes died, and after doing 1 min-1 rope climb, 2 min- 3 GTOH + 5 BBJO, 3 min-RX, 12 minutes
Warm up done.
A. 20/30/40/45/50/55/60/65/70f/70=PR.
B. Scaled to 12 mins.
Min1. Rope climbs scaled to 3 x pull from prone on ground.
Min 2. 3 x BJO + 3 x G2O @ 43kg
Min 3. 3 x BJO + 4 x T2B.
C. Not done.
Congrats on the PR Rowdy!
Mobility and stretch done
A : up to 75 kg / failed at 80 kg 3
Times
B : did 2 rounds and felt sick- so I did 8 rounds in a slower pace to complete ( no rope was available) so did : 8 burpees box jump overs – 5 clean and jerk @45 kg – 10 ttb
C: pass
Hope you feel better Tine!
Me too – Was totally drained today- I just need some rest ??