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
Cross Under Lunge Crawl x 1 minute per side
and then . . .
One set of:
Hawaiian Squats x 6-8 reps per side
A.
Every 2 minutes, for 10 minutes (5 sets):
1 Clean Pull + 1 Clean
Start at 65% of your 1-RM Clean
Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 rep @ 90-95%
Followed by…
Three sets of:
Wide-Stance Low Bar Back Squat x 3 reps @ 33X1 @ 70% of 1-RM Box Squat
(focus on speed on the way up after the 3-second pause in the bottom)
Rest as needed
C.
For Time:
Row 500 Meters
15 Burpees over the Erg
30 Wall Ball Shots
15 Burpees over the Erg
Row 500 Meters
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target
D.
For Time:
100 Shoulder TapsÂ
60 second Elbow Plank
100 Tuck Rocks
60 Second One-arm Prone Hand Plank (30 seconds each side)
A. 190lb/ 245
B. 365lb/ 285
C. 10:20
D. 5:50
Activation – Done
A1 185/190/205/215/225
A2 235/245/260 miss/260
B1 315/275/275/275/275/275 first set felt real heavy today so I backed off and focused on moving well.
B2 225 felt better but did the same here
C 6:40
D 9:00 those tuck rolls buckled me!
A.Finished with 100kg
B. 6×1 120kg then 4×3 80kg
Mobility Done
A. 155 – 210
B. 285 thrn 205
C. 7:21
D. 7:58 . Oh my abs! ! No bueno on tuck rolls !!
(Comp 7/11) E2:6 BTN Press in Split x5 (115#) E2:10 Jump to Split x4 (115#) E2:12 Clean & Pwr Jerk (200#) then.. Masters C (above): 7:26 then rest 4 min… 2 rounds of 15 Cal Ass. Bike, 15 BBJOs, 15 Cal Row, rest 4 min (3:15, 3:14) then rest 4 min… Masters D (above): 6:30. Tuck rocks got nasty. Had to do sets of 5 toward the end with short breaks. Masters B2 (above): Wide-stance BS 3×3 @33X1 (215# since I don’t know my 1-RM Box). These were really cool. Hadn’t done these prior as I’ve missed most of this… Read more »
A: 85-90-95-100-105-110-115-120kg
B: 150-150-150-160-160-160kg/352lb
C: 8:35 paced the first row too much @1:55/500 last row @1:40. Next time ?
C. 8:22 all unbroken
Rest 15 min
2 Mile run 19:13 class WOD
Rest 20 min
MU session from the other day, every :30 sec for 4 min 2 Kipping RMUs
Got thru 6 rounds, failed on the 7th round
Rest 10 min
EMOM for 8 min 1 RMU, made all 8 no fails
Nice job Ed!!
DMA
A. 135/145/155/165/170
A2 175/185/195
B. 230
B2 180
C. 8:06
D. Done
Optional: 2 set 150 ft hand over hand rope pulls @145# 2 set 150 ft sandbag carry @ 125#
Everything felt like a ton today, but couldn’t workout yesterday and had to get some blood flowing because I’m still pretty wrecked from Saturday. Did the lifts because it didn’t seem to bother arms, scraps or lats too much. Did a combo of yesterday and today. Early morning session: Snatch up to 185lbs (hit it easy then went to 195 and it was just too far forward) Strict press 1×4@140; 5×3@140- Struggle city! Evening session was today’s strength work: A: CP+ Clean – 175; 195; 215; 225; 235 – All went up easy Clean- Everything went up well so I… Read more »
How are you feeling today Corey?
Not to bad this afternoon Nichole. Thanks for asking. Could only get around 2 hours of sleep last night because of the pain/soreness of keeping my arms bent or straightening them out. so went into the garage and did a lot of mobility at 3 AM. Then did the Jerks with no pain. Still sore when I straighten my elbow. Lats are fine now.
That doesn’t sound good Corey! I hope they get better today – can you go see a bodyworker tomorrow?
A lot better today.
Spent a perfect day at a lake swimming, fishing and relaxing.
Did yesterday’s optional run session in the am, and hitting some mobility in a few minutes!
What an awesome day Pierre!
A. work up to 215 then 215×5
A2. 255, 265, 265
B.355
B2. 285
C. 7:39
D. 6:03
Nice job on Part C!
I need more tuck rocks in my life;)
Solid lifts Jeff! ??
Thanks, you too!
A. 165-245
B. 270×2/275×2/280×2-210
C. Forgot the time. All ub-rowsat 1:45&1:50
D. Box was closing, made it thru elbow plank at 5:45
UB = my heart smiling
Did invictus comp blog handstand work and then a SHSPU 10′ EMOM and a few sets of negatives.
A.1 50-55-60-62-64kg
A.2 65-67-67kg
B.1 82kg
B.2 65kg
C. 8:12
D. Forgot to note my time, all I know is that those tuck rocks were deceivingly hard ?
Nice job on Part C Juls!!!
Thanks!
A. 145-185, then 205/215/225/235f
B. Regular back squat singles x6@295 (88%)
C. 7:00
D. 6:54
Glute Activation – done
A1. 122 – 122 – 122 – 130 – 135
A2. 150 – 160 – 170 – 180 – was tempted to go for a PR (187+) but decided to stop at 180 since there was still lots of work remaining.
B1. 3 sets at 245lb. and remaining 3 at 260lb.
B2. all sets at 150lb.
C. 7:35 UB
D. 6:59 – tuck rock got spicy!
Yay, unbroken Barry! Good work on your clean and jerks today!
Solid time on part C Barry! You know how I love to do burpees!
Went for the MRI today, hopefully will get good news.
Mobility Done
A. 165, 175, 185, 205, 215, 225, 225, 225
B. 315/225
C. 9:01 RX
D. Ran out of time
DMA, then today I had: 5 rounds of: A1. 5 reps strict press A2. max reps ttb A3. :40 ring plank 4 rounds of: B1. 20x shoulder taps B2. 20x rings dips (banded) B3. 20x db curls C. 1K – 100m row 10 – 100 DUs Wow, what a day! So much fun! And I can’t feel my arms. LOL. A1. worked at 70# A2. 11 each round. Used grips due to blister and they worked great. Trying to get used to bar work with and without grips. A3. done. Tried to set it up in a negative position, feet… Read more »
Coach Nicole :
tomorrow Ill be back in the gym, should I do the tom progamming ? or should I start from the days I missed ?
Start with tomorrows training!
185/225/315!! Felt good..
And 7:45 for the burner
Mobility completed
A1)135#(2)/145(2)/155
A2)165#/175(2)
B1)240#(6)
B2)185#(3)
C)6:44
D)6:50