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.
Build to today’s 1-RM Pause Front Squat @ 33X1
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Pause Front Squat
Rest 2 minutes
B.
Every 2 minutes, perform:
Clean & Jerk x 1 rep
Start at:
35-49: 225/145 lbs
50-54: 205/135 lbs
55-59:
185/125 lbs
60+:
165/115 lbs
Increase by 10 lbs increments for heaviest weight achieved.
C.
For time:
Ski-Erg 1000 meters
25 Chest-to-Bar Pull-Ups
Run 400 Meters
25 Chest-to-Bar Pull-Ups
Ski-Erg 1000 meters
immediately into . . .
400 Meter Sandbag Carry
35-49: 100/80 lbs
50-59: 80/60 lbs; 20 Chest-to-Bar Pull-Ups
60+: 60/40 lbs; 15 Chest-to-Bar Pull-Ups
D.
Three sets of:
Single-Arm DB Row x 6-8 reps @ 3111
Rest as needed
Push-Ups x 15-20 reps @ 1111
Rest as needed
A. 255, missed last rep of 3
B. 225, 235 hit clean no jerk x3
C. 17:45 rx back carry
D. 90# db
Front squats to 65kg. Felt heavy today and it shouldn’t have.
C & J started lighter and built up to 60kg. Much less than 1 RM but good to move a barbell again.
Didn’t have access to a ski erg and I’m still recovering from chest infection so took the volume down to 500m row, 20 CTB, 200m run, 20 CTB, 500m row. Didn’t do sandbag run. 9:35.
SA DB Row and Push ups done.
So good to see you lifting!!
My right anterior arm is pissed, I assume it’s brachiradoalis. Probs from Saturday’s work and snatching yesterday made it mad so I did my own stuff
Did ohs w same tempo as the FS built to 215 w 3 sec decent and 3 pause – at the 3 Rep part, could only manage 2 reps
Then
Ran 400m every 3 min, 5 rounds
1:37/1:30/1:31/1:32/1:28
Then 15 Emom of DUs/ghd/push-ups rested 10 min then 3 sets 30 Cals on ass bike w 1:1 rest ratio. It felt like good workout despite not using my arm much
Good work Al! Omit any pulling in todays training (7/19) – feel free to message me for substitution ideas (760) 694-3085. Lets see how it feels tomorrow and asses Fridays training.
Activation: Changed it up on is. Keeping us on our toes are you?
A: 295#
B: 300# – started 5# heavier.
C: 17:37 – 110# SB with 20# weight vest. On back the first 200# then bear hug on the way back.
D: Just PU today, ran out of time.
Yes! I was wondering if anyone would notice the change!!
Mobility/activation done
A. 205#
B. 195# (missed 205#)…these felt rusty today
C. Total time: 18:44 (1000m rows and bear hugged 80# sandbag – didn’t ever drop it…ouchie!), finished the first portion at 12:42 (15/10 on C2Bs ea set)
D. Done (35# DBS)
Way to push on that sandbag carry!!!
A. 230 fs
B. Up to 255# stopped there. elbow still bothering me
C. 14:20 did 1000 m row both times
Forgot sandbag so did it after
D. 50# db 15 push ups x 3 sets
Hey Jeff. Are you following the wods daily or just jump on every now and then. Maybe I’m missing your posts or you post after me. Good to see other guys on here despite being in a different age division.
Brent I follow everyday. I’m just not a good tech guy. I can’t always do the double training because I only train once a day but will try and get as much in as possible. I look forward to meeting you and the others I haven’t met yet.
What is going on with your elbow?
I have tears in my right elbow. I have done PRP and it helped some but that was a few months ago. I had cortisone done last week on both inside and outside of elbow. I also get ART and grasping done twice a week to try and help. I am use to pain like most of us old people. It mainly effects my lock out and after a workout. I will be fine and maybe look into surgery after the games.
Good to know Jeff – sorry you are dealing with this! Be smart about how much pulling volume you do in a week. We tend to program a lot of pulling so omit some if you feel your elbow is flaring up!
Haha… mad ethe ski erg happen… sort of ? A. Up to 230, then couldn’t get 3 reps at 230 so did 220 for the sets of 3 ? B. Clean and jerk got 215, the missed 225 (that’s my 1RM) C. Total time: 23:36 I think my make shift ski erg was slower than an actual ski erg. I needed to put the tower on a plate so I could extend overhead more! Left for the sandbag carry at 15:47 and bear hugged the sandbag the whole way. Wasn’t sure if we could carry it however, so just did… Read more »
Ingenious Beth!!! Nice job on hitting 215 lbs for your clean and jerk!!
Ski erg sub? Row 1000m?
Yep, you can substitute it with a 1000M row. I just want people on the Ski Erg a few times before Games, if possible.
I don’t have a ski erg so might row 250/ghd/row/ghd for the 1k erg sets to trash the core.
How did that go Brent? You guys have GHD’s on Saturday so just be careful of the volume.
Noted… Just starting now!