Dynamic Mobility & Activation
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side
and then . . .
Band-Asssted Upper Anterior Chain Opener x 2 minutes
and then . . .
Three sets of:
Row 250 Meters @ relaxed pace
Deep Squat Progressions
x 5 reps
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 30-40 reps
Minute 2 – Nose-to-Wall Handstand Hold x 45 seconds
B.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 3 Front Squats @ 50-55% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
2 Mid-Thigh Cleans from blocks + 2 Front Squats @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
C.
For time:
100 Calories on the Assault Bike
Warmup/mobility done!
A. Gymnastics program by Travis
B1. 55kg all
B2. 65kg all
B3. 110kg all
C. 5’57”
D. Cooldown: 10′ row easy pace
couldn’t get the WOD in time -will make it up on Thursday! 🙂
Mobility done.
A. Done, feeling a little more stable sigh nose to wall HS. Finally!
B. Stayed light – 30, 32.5, 50kgs. Bit confused on the lifts offs & DL tempo descent. Had to google 🙂
C. Oh boy my legs were tired! 11mins58 🙁
Mobility and wu fine
À. Done
B. 40kg
B.50kg
C.80kg
D. 8’15. Start slowly
A. Done–30 DU
B1: 88#
B2: 98#
B3: 160#
C. 9:59– slower from 65-85 cals
Mob done.
A. Done with 30 DU/round
B1. 35/37/39kg
B2. 42/43/44/45/46/46kg
B3. 70/71/72/73kg
C. Not done.
Mobility & Activation = Done
A. Regular Class Wod
Every 2 Mins x 10 Mins:
6 DL + 5 Bent Over Row + 4 Cleans + 3 S2O + 2 Front Squats @ 115
Then…
21-15-9-3
S2O @ 115
250 – 200 – 150 – 100
Run
= 7:02 RX
B. 1) 155 2) 185 3) 315
C. 100 Calories AB = 5:25
Fun day!
Mob,yes!
A. Done w/ 40 DU
B1. 140/150/155
B2. 179/180/185
B3. 285/295
C. 4:24 – done on AirDyne
Nicole, looking for your opinion for training leading up to the Granite Games Qualifiers at the end of June. Off-Season program or another direction?
Hey Art! Stick with the Off-Season program for now – I have a call with some of the coaches to see what the best route for you will be!
Sounds good. Thanks.
Got sick after work travel and am still recovering. Tried to train today but wasn’t feeling it. Will try again tomorrow. 🙂
Nice work, everyone!
I hope you feel better today Miki!
Thanks, Nichole! I do. Hopefully training will be a go today. 🙂
M&A Done & Crossover symmetry
A. Done with 40 DU’s
B. Done @ 105#
B2. Done @ 135#
B3. Done with 210#
C. getting better on bike 7:03
A. 40 DUs/30sec butterfly pullup practice
B. 115-125/135-155/225
C. 7:29
A: Done w/ 40 DUs
B1: 135; 145; 150
B2: 165×2; 170×2; 175×2
B3: 265×2; 275; 280
C: 6:03- I still have Fran cough! Wanted sub 6. So close!
Very close – well done Corey!
All finished went off 195 1rm for all the clean work since that is the heaviest clean I have got. Hopefully this will improve since I am just shy of a 300lb front squat seems like my clean should be more.
100 cals took me 6.50 1st time I did 100 cals. Had no idea how to pace.
You will have the opportunity to retest this after a few weeks of doing assault bike work so you will be better prepared for pacing
Backsquat 5,4,3,2
190,220,235,240
C. 8:23 100 cal this one arm is getting old
Mobility done
A. Done
B1. 125/130/135
B2. 150/155/160/165/165/165
B3. 255/260/265/265
C. 6:35. Quads enjoyed that…
A. completed
B. 3 High Hang Cleans + 3 Front Squats @ 80kg
2 Mid-Thigh Cleans from blocks + 2 Front Squats @ 100kg
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @140kg
C. Did French Throwdown qualifier WOD4 instead:
2 mins STOH at 115lbs for max reps, immediately in to 3 RFT of:
100 DU
21 Burpee Box jumps
75 DU
15 Burpee Box jumps
50 DU
9 Burpee Box jumps
51 reps STOH + 7:08 for the 3RFT
Started with some tempo front squats, 4×3@4.2.1.1 55/55/57/57kg
A. Done 40 DU/45 sec HS hold
B1. 42kg
B.2. 50kg
B.3 80kg
C. 8:25 – kept RPM steady at 58/59
Nice work Juls!!
Mobility: done
A: done. All DUs @ 40 unbroken. 45secs for handstands
B1: 105
B2: 125-135
B3: 205lb
C: 7:45
Nice job today!
A. Felt great!
B. 125
B1. 150 did this as 3 and 3 like the first set
B2. 250
C. 6:14
Good work Tom!!
Mobility Done
A. Done
B. 125
B2 155
B3 255
C 8:14