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.
Three sets of:
Donkey Kicks to Box
x 15 reps
followed by …
Three sets of:
Handstand Wall Thigh Taps x 16-20 reps
followed by …
Two sets of:
Handstand Walk (or walk with assistance) x 25′
followed by …
Three sets of:
Strict Handstand Push Up Negatives x 5 reps @ 50A1
40-54: 4/2″ Deficit
55+: No deficit
B.
Every 2 minutes, for 8 minutes (4 sets):
Clean from 2″ below the knees off blocks + 2 Front Squats
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Clean Lift-Off + 1 Clean + 1 Front Squat
Build to today’s heavy complex.
C.
Every 3 minutes, for 30 minutes, complete:
Assault Bike x 25/15 calories
M&A Done
A. DONE
B. worked up to 155#
B2. up to 165#
C. DONE, took about 1:30 each round. tried varying RPM levels, all RPM levels were brutal.
Knee was a bit sore today, only got the bike section done. Rounds ranged from 58-1:01, except for round 6 and 9 crept up to 1:15 and 1:10. Used a higher seat setting today.
Have been out of town. Just got back to the Gym today.
BMA – Done.
A. Done – except strict defcit.
B. 115/135/155/155 Stayed Light worked on form
155/175/185/205/205. Tried staying over bar will post video.
C. Ran out of time going to try to get back to gym tonight.
Yes, please post Sean!
DMA, then I had: A. 5 sets: 2 power clean 2 squat clean 2 jerk building but stay lighter to focus on technique. B1. single arm kb press x10 each arm B2. single arm kb row x12 each arm B3. dual kb power clean x15 4 rounds C. Row 500m Rest 2 mins x5 stay within :03 for each A. worked up to 115. Felt really good today. Form was good. B1. used 35# kb B2. used 70# kb B3. used 35# kbs C. Times: 2:05, 2:08, 2:08, 2:08, 2:08. Breathing was not the issue here. Need to develop more… Read more »
Cleaning up your row technique will pay off huge in the long run! You may be initially slower as you fine tune your new technique but once you make those new adjustments and feel comfortable with them, you’ll see a huge difference!
Cool. 🙂 I trust the process!
Mobility: done
A: 20x shoulder taps;
Scaled to 3x 5 wall walks (floor to nose to wall, with full push-up; 2 in deficit negative hand-stand push-up.
B1: to 155
B2: to 180lb
C: 7rds @ 25 cal (ran out of time, wanted to quit round three and then pushed through. Realized it was 30min later than I thought and was disappointed to not finished last 3 rounds)
At least you got in 7 rounds, even when you wanted to quit, and had a good training session.
Very true! It was much better than the last couple of weeks have been.
Thought this a good idea – Opted into the weight lifting class today, snatch clean & jerk and front squat. Worked on mechanics and felt better in my snatch but the other two need work!
A. HS drills/walks done
B. 155/175/185/195, then 175/185/185/195/205
C. 1:26/1:26/1:35/1:38/1:42/1:51/1:46/1:50/1:52/1:48
Nice work Perry!
Thanks Nichole!
A: Did Invictus Gymnastics HS/T2B/and C2B drills from level 2
B1: 195; 195; 205; 215
B2: 215; 225; 235; 245; 255(m)
C: No time so did 3 rds then did death by assault bike. Increase 2 cal every minute. Made it to 16 cal
A done
Did deficit handstand push-ups off parallet
B. 145 from blocks
Started at 185 work my way up to 245 3 times
Work on gymnastic axillary stuff Do C tomorrow morning
Mobility Done
Due to time only hit the cleans and shoulder strength work.
A. 90kg
B. 100,110,120,130, went for 140kg miss just didn’t feel it today (tired from yesterday)
C. Clean pulls 4×2 at 140kg
D, every 30sec x 10 (5min) 1 x clean at 100kg
E. Shoulder circuit 4 rounds
10x SA half kneeling land mine press
10x sa bent over row
10 x on each / band Ys, and pull aparts
Love that shoulder circuit work!
Mobility done
A. Done
B1. 160/170/180/185
B2. 190/200/210/220/230
C. Done
A. Done
B.1 50-55-60-62kg
B.2 62-64-68-70kg
C. :52/:50/:50/:48/:52/:53/:50/:53/:53/:54
Nichole’s tryin’ to kill us 😉
After lunch class, did an E2MOM 12 min, 5 butterfly pullups, and then practiced some BMU, meh, got a few ugly ones
You’re welcome 🙂
A. Thigh taps only 8 at a time, tough on shoulder
Able to get 2×25 foot hsw, runs were 4-8 feet
Handstand negatives to 1 Abmat
B. 85/115/125/145
Complex 145/155/165/175/180
C. No airdyne, did class Metcon
21-15-9
DL 155
WB
Pull-ups
7:42
Fun class workout Karen!
Mobility completed. Since I missed training yesterday I did a combination of Monday and Tuesday. From Monday I completed the snatch work: A)95#/105/115/125/135 B1)105#/115/125/135 B2)105#(3) B3)115#(3) B4)125#(5) From Tuesday I completed skill work and assault bike A1)Completed A2)Completed A3)Completed HSW ub. It has been a while since I have walked on my hands but performing the thigh taps over the last couple of weeks has made a big improvement. Felt very solid and stable. A4)Completed. No partner assist back up so I did the negative and then kipped back up and repeated for x5. C)Assault Bike completed each round in… Read more »
Long day Dean!
С. 0:58/0:51/0:45/0:43/0:57/0:47/0:50/0:55/0:37/0:31
A : done
struggle with the handstand walk today. normally is this a safe thing to do. but I did some drill exercise.
hspu done
b : 45 / 50/ 55 / 60
up to 73 kg – failed 75 kg
c : done
Post your HS Walks next time so we can see your body positioning!
Normally I walk 5 – 7 meter unbroken when I do this ! But I had a bad core connection today
A. Skipped HS work subbed DL 5×5 @160kg
B. To 110kg and to 125kg. First time cleaning for 2 weeks.
C. Used rower, since no air bike. Every round consistent pulling above 2000kcal/hr with the exception of final 2 rounds (1900+ kcal/hr)
D. Finished with some shoulder rehab on cross over bands
Nice Rob!! Cross-over symmetry has been a HUGE help in rehabbing some of our athletes shoulder issues!