Glute Activation Warm-Up
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
and then . . .
Partner T-Spine Stretch x 60 seconds
A.
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean & Jerk
Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat
Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @ 3311 (65% of 1-RM Box Squat)
Rest as needed
C.
For Time:
Assault Bike x 60/40 calories
45 Pull-Ups
45 Thrusters
35-54: 95/65 lbs
55+:
65/45 lbs
D.
Two sets of:
20 Strict Toes to Bar @ 2120
40 Hollow Body Hang Holds @ 1011
60 seconds (30 seconds each side) One-arm Prone Hand PlankÂ
MOB Done
A 1. 185
A 2. 200
A 3. 210
B 1. 285 no box
C. 10:20 rx 40 – 44.
D. No time
M&A Done
A1 – 185
A2 – 205
A3 – 225, 245, 265, 270
B1- 250
B2 – 165
C – 9:53 as prescribed
D – Ran out of time, doing it tonight along with HSPU work and HS Walk work.
A. 105
120
128– failed 2x. Can tell I haven’t been able to do a lot of squatting, failing the squat and catching really low in loose position
B. Did regular back squats (have not done a lot lately due to knee flare up)
2 reps at 155 (80%)
C. 11:03, thrusters took almost half the time, definitely struggled with those and resting a lot between sets
D. Modified, hands are a bit messed up 10 GHD sit-ups then hollow rocks on floor, then side plank
A:
CP + PC + FSq + CLN 95-95-97.5kg
CP + CLN 100-105-110kg
Clean 115-120-125kg
B: Box Squat E2M for 14 mins
2 reps 150kg/330lb
Staying off cleans to rest my elbow. Cleans & rope climbs seem to be the two movements that tweak it.
Did the WOD first
60 cal bike under 4 min
45 PUs 15/15/8/7
45 thrusters @ 65lbs 15/10/10/10 took too long of rest between sets, should have pushed thru harder on thrusters.
Time: 10:27
Box squats: 185, 195, 205, 215, 225 (100%)
Probably should retest my 1RM on this, started conservative as I’ve never done these before. Went doubles at my 1RM for 5 sets.
No time for anything else today
Good work today Ed and rest that elbow!
Glute act; Love it and. I also added the bird dog rom the article
A1) CP/PC/FS/Cln: 103×2 sets, 108×1
2). CP/Cln: 116 lbsx2, 123x1x1fx1
3). CLN: 123×2, 128×1
B1) BS: 215 lbsx6, 225x2s
2). 3s: 165x 4 x sets
C). rxd: 10:39
D) done- whew the hollow body holds were no joke ! 🙂
Good work on Part C Lise!!
thank you Coach! it was certainly a good mental and physical challenge XO
thank you Nicole!! Xo
M&A done with compex. So for the Van Dyke protocol I know there is at least two other levels. Does anyone know what movements are involved? It would be interesting going through the whole progression. Not sure where all the tine went today but it’s a recurring theme of me running out of time either in the AM or PM. I warm up and work on flexibility way too much prior. Need to cut that down. A1: 190; 205; 215 A2: 225; 230; 235 A3: 245; 255; 265(m) B1: 305×2; 310×3; 315×2- tough today! Struggled on the second rep of… Read more »
where’s the WOD?
Yea that’s the same question I’ve been asking myself for the last 3 weeks! ?
I have been modifying the Van Dyke protocol for timing purposes but I will make sure to put the full protocol in for the upcoming week 🙂
DM&A
A.1 215
A.2 245
A.3 265 / 285 / 305
B.1 305
B.2 225
C. 8:03 RX Felt fine on bike and pull ups…thrusters absolutely wrecked me!
D. Done
fast Alvaro. I defo sandbagged the bike, but it made the pullups and thrusters easier
Thanks! I felt fine all the way until I got to the thrusters. My legs have been sore and I ended the 45 reps in sets of 3-5…those thrusters absolutely destroyed me!
Damn. I was the opposite. It was pull-ups that I had trouble with. Easy bike at 3:40 ish, then was going for UB pull-ups. However, shoulder felt unstable at 30, so split for a 10+5 to be safe. Thrusters 20,10,8,7.
BLAZING FAST Alvaro!!
Thanks! I’ve been feeling better with my conditioning but my legs are very sore this week (I’ve been running 5-10K per week) ?
Oh yeah, that running will definitely add to your tired legs. Any particular reason you are running that much per week?
A1. 175/185/190
A2. 200/210/215
A3. 220/225/235
B1. 260
B2. 195
C. 12:11
D. Did not do. No time
GAW done
A1: 135 A2: 150 A3: 160 weight moved with less effort today
B1: 185 B2: 135
C: 15:17 D: ran out of time
Glute activation and warmup – done
A1. 185/190/195
A2. 210/215/225
A3. 245/255/265 heaviest I’ve cleaned in a few years and it felt clean and solid! I really feel like the highpulls are helping a lot!
B1. 295 across
B2. 225 wow! Had to work hard for these but they felt great!
C. Didn’t have access to an assault bike and short on time. Will make up tomorrow if possible.
D. Done
Glad those felt good Pierre!
A1. 215/225/225
A2. 260/275/275
A3. 275/275/285
B. 345/345/355/355/365/365/365
C. 9:04. Bike-3:31. Finished PU just over 5 min then died on thrusters…
PU- 20/10/8/7
Thruster-10/10/8/10/7
D. Done. Strict T2B are rough!
Blazed thru the assault bike!
Glute Activation – done
A1. 115 – 125 – 125
A2. 130 – 135 – 140
A3. 150 – 160 – 170
B1. WU 135 – 185 – then 3 sets @ 235 and 4 sets @ 245
B2. WU 135 then 3 sets @ 175lb.
C. 12:42 (6:00 roughly for the bike, PU’s 10 + 10 + 10 + 5 + 5 + 5, Thrusters – 15 + 15 + 15
D. Done
A. 165/195/215
B. Skipped
C. 10:01
D. Core work done
A.185,195,195215,225,235,245,255 miss
255
B.360 X2 for 7
265 low back squat
C.9:30 . 3:30 off bike 5:10 off bar fell apart on thrusters…….
Good work Brian! You and Keith were neck and neck!
Hi All! New here, 1st day. I’m battling some shoulder tendinitis at the moment and need to scale here and there:
Mobility Done
A. 175#, #195#, 215#
B. 305#, 215#
C. 14:17 – Scaled PUs to strict ring rows. AB and thrusters RX
D. Done as best as I could
Yay Ted! Pumped to have you! Great modifications for today. Feel free to post and ask any questions about adjusting the work load to accommodate recovering from shoulder tendinitis!
Will do, thanks!
welcome Ted!
Thanks!
DMA, then I had:
Five rounds:
A1. bench x5
A2. 10/arm single arm ring row
A3. weighted plank :60
B. 3 rounds for time:
10/arm unbroken kb snatch 35#
35 DUs
500m ski
C. Four rounds:
15 db curl
15 banded tri extension
A1. worked at 95#
A2. done. Tried to really trace the MU transition, keeping elbows close.
A3. used 25# plate
B. Time: 13:25. this was fun!
C. Used 20# dbs and a decently tense band.
Another really fun day! Feeling good and enjoying the process. 🙂
Easing back into things Yesterday DL worked up to 375×10 Snatch Pulls 3×5 @ 225 Metcon 10 PC @ 155 25 sit Up 200m row 12min AMRAP 4 rounds Today Yesterday’s running with a 1 mile baseline test at end Time 6:13 Mobility & Crossover Symmetry 24:00 min E2MOM 1 clean pull + 1 power clean + 1 FS + 1 clean Worked up to 225 by adding 20 pounds each round then stayed at 225 for last few rounds. Definitely not used to a heavy barbell. Some stiffness in neck/traps but I think it’s just normal soreness Nichole hopefully… Read more »
Absolutely Pete – email me! Hope you had a great vacation!!
I’ve noticed some of the “flow” Max does for the neck helps me out tremendously first thing in the morning.
M&A DOne plus crossover symetry
A1. 135#
A2. 165#
A3. 175#
B1. 245-255#
B2. 185#
C. 12:02, bike was 4:32
D. Done
Mobility: done
A1: 150lb
A2: 160lb
A3: 2x 170lb. 180lb
B: 200lb (conversative); skipped the wide squat as short and time.
C: ~12min. Tired today after event on Sunday, though did rest yesterday. This was a test of mental fortitude and didn’t quite pass. Decent sets of 15, but spent too much time staring at the bar. But as Dawn, it got done.