Dynamic Mobility & Activation
T-Spine Pulse on Bench x 60 seconds
and then . . .
Ankle Pulse x 15 pulses per side
and then . . .
Banded Perfect Stretch x 60 seconds per side
and then . . .
Two sets of:
Banded Monster Walk x 20 reps
Banded Lateral Walk x 20 reps
*Do not rest during the set
Wall Facing Squats x 5 reps
and then . . .
Three sets of:
Row x 250 Meters @ a relaxed pace
10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS
A.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat x 1 rep @ 3111
B.
Every 2 minutes, for 8 minutes, (4 sets):
Snatch Balance x 1 rep
followed by . . .
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch from 2″ below the knee @ 75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1.1
(rest 10 seconds between singles, building from 75%)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep (continue to build in weight)
and then . . .
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch Pull @ 105%
C.
Four sets of:
KB Front Rack Bulgarian Split Squats x 6-8 reps per leg @ 3011*
Rest 45 seconds between legs; 90 seconds between sets
Elevated Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
*Try to increase load from last week
D.
Three sets of:
Strict Ring Dips x 6-8 reps @ 2012
55+: Stationary Dips
Rest 45 seconds
Strict Weighted Pull-Ups x 3-5 reps
Rest 45 seconds
Weighted Hip Extensions x 12-15 reps @ 2012
Rest 45 seconds
Optional Session (Best performed 3-4 hours between sessions)
Warm-Up
Run x 400 Meters @ a moderate pace (50% pace)
Followed by…
Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 (leg straight)
One Leg Jumps x 10
Running Mechanics Drills
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one.
Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Main Set
Five sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes
Post your distances to comments.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching (Hips, Low Back, Quads)
Just did this workout yesterday as I was on the road at the beginning of the week.
A. #35/#45/#55/#60/#65
B1.#45
B2. #35
B3. #40
B4. #45
B5. #85
C. done
D. Dips-used a band, Strict pullups used a band
For a “holiday” today was insane.
OHS – 105/115/120/12/130-failed getting overhead 2x
Sn Bal – 85/95/105/115
Hang + Sn – 65/70/75
1.1 – 75/80/85
Sn – 90/95 – failed 4 times
Lift off – 105
BSS – 25/30/30/30lbs
dips – 4+4/4+2+2/2+2+2+2
weighted pullups – 10lbs on all – sets of 1 – needs a lot of work
45 lbs x 15 x3 sets
Murph
74 min
With Vest no partition. At home with family sharing one pull up bar with my wife and 2 daughters. Hills with a vest so hard 🙂
Nichole – tips on doing hip extension weighted? With a barbell? Arms extended or with weight behind neck? Can we use a med ball for this too?
Yep, you can definitely use a med ball but I am a fan of just holding a weight across my chest (think bear hug) for the weighted hip extensions. I will clarify if the weight should be with a barbell or overhead.
Mob done
A. Worked up to 37.5kg, hips and back feel better. Liked the slow descent this gave me time to open my hips better
B. Feel like I am moving better, hip & back def improving. Lifting 10kg heavier than few weeks back. Stayed at 35kg and worked on technique. Found myself tired towards end and struggled with lift off & pull.
C. Done, used 2x12kg KB.
D. Scaled the dips, need to work on strength in this movement. Pull ups done unweighted, hip extension with a small load.
Optional – not this time 🙁
That is great to hear Heather!
Mob done
A. 85/95/105/115/120#
B. 85/95/105
75/80/80#
85/93/93
95/100F/100
115/115/115
C. Not done
D. Dips done–8 reps / supinated pull ups 15/20/25# for 5’s, no hip extensions
lots of physio at night, no time to run
Dynamic Mobility & Activation
A. 135 / 165 / 185 / 205 / 225
B.1 135 / 155 / 175 / 195
B.2 175 x 3 Sets
B.3 175 / 185 / 195
B.4 205 / 215 / 225
B.5 255 x 3 Sets
C. Did not have time
D. Done
* Extra Session (Noon) *
21-15-9
– Pull Ups
– Push Ups
– Russian KB Swings (53)
* 3 Power Cleans @ 225 (after completing each round)
= 5:58 RX
9 Rounds (:20 On / :10 Off)
– Air Squats
– Jumping Squats
– Squat Hold
Early morning Murph with a 25lb IOTV (aka body armor). First mile was 7:38 abs last mile was 10:23. The rest was just slow!!! 66:03
Then later in the evening attempted to do the snatches.
A: 165; 175;185;195; 205
B1: 155; 165; 175; 185
B2: 155
B3: 155; 165; 175(1)
Lifts were sloppy and shoulders very fatigued so called it quits before I hurt myself.
Rest up after Murph!
DB Hip bridge bench press 4×10 on 1 min rest: 225-30-35-35#
4 sets of 10″ ring support+2-5 strict ring dips+10″ ring support, on 1 min rest
Dips: 5/5/4/4
A. 40-45-50-55-55kg
B.1 40-45-48-50kg
B.2 45kg
B.3 47-49-51
B.4 53-55F-54 Failed 3 times – no misses up to 53kg despite not really feeling strong and fast today with those snatches – it all went downhill after that ha ha
C. 16kg for the split squats, 6 reps per round
4×16 alternating DB front rack reverse lunges on 1 min rest
25-30-35-35#
Happy to see no misses, though, up to 53kg!
Pretty sore from Murph Saturday, so felt good to get back at it…
Mobility done
A. Up to 200#
B1. Up to 185#
B2. 150# across
B3. 155/160/165
B4. 170/175/180
C. Done (used a 50# db in front rack in each hand for split squats)
D. Done
Optional run done after – that was rough!
Happy Memorial Day!
Murph today. First time in a 15# vest. Time: 76:02. I took my time, but it went better than I thought it might. 🙂
B. 100 kg practice PR
Nothing more to say! 😉
WAHOO!!!!!!!!!
A : overhead squat : 70 kg
B : hang/ below knee + 1.1 snatch @ 45 kg felt good
1 snatch – failure at first attempt at 50 kg
C : pass
D : not available station
Did a run 1,6 km
Murph
Murph
49:37
PR 3:58
Major PR Dean – well done!
Thanks Nichole.
Mob done.
A. 20/30/40/45/50kg =PR
B1. 30/40/50fail/45kg
B2. 37.5kg
B3. 39/40fail/40fail
Didn’t finish rest. a gout attack had been building through the snatch work. Probably shouldn’t have tried. Really affected my ankle.
Oh no Rowdy, how did that happen?
It’s hereditary. had it about 15 years and take medication daily to keep it away but once every six months I get an attack. Just take some other medication and it is usually gone in 24-48 hrs. Nothing serious but extremely painful when it happens.
Glad to hear you know what to do when it comes on!
Home after a week vacation in Spain and recovering from a couple of injuries:
medical assessment tomorrow, so stayed away from OH movements. Also, stayed away from running (impact).
A. All mobilization, activation and mobility completed.
B. Some OH squats with PVC pipe
C. Conditioning: Death by calories Assault bike – quit during the 18th round around 165Kcals
D. Paced a run through of 2017 regionals event 6: 30 Kcals Assault Bike, 20 box over burpees 30″, 10 DBall cleans – 3:55.
Please keep us updated with the assessment tomorrow!
thanks – i will do. Two weeks without OH work is making me crazy.
Can someone remind me what snatch 1.1 is again please?
2 singles within 10 seconds of each other
Thanks 😉