AM Session
Dynamic Mobility & Activation
One set of:
Dead Bug Iso Hold x 60 seconds
and then . . .
Two sets of:
Banded Perfect Stretch x 60 seconds per side
Squat Rocks x 30 seconds
Deep Squat Progression x 5 reps
and then . . .
One set of:
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction
A.
35-49:
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 60-65%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 70-75%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee x 1 rep @ 80-85%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%
50+:
Three sets of:
Front Squat x 2 reps @ 90% of 2-RM
Rest 3 minutes
B.
35-49:
For time:
30 Chest-to-Bar Pull-Ups
25 Toes-to-Bar
15 Cleans and Jerks (205/145 lbs)
50+:
For time:
12 Clean and Jerks
Then, 1 round of:
15 Toes-to-Bars
12 Chest-to-Bar Pull-Ups
Then, 6 Clean and Jerks (155/105 lbs)
C.
Two sets of:
Landmine Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
Rest as needed
PM Session
A.
35-49:
Three sets of:
Back Squats x 5 reps @ 75-80%
Rest as needed
50+: Skip
B.
35-49:
Assault Lunge
40/30 Cal. Assault Bike
100-ft. Overhead Lunge (80/55 lbs)
50+:
40/30 Cal. Assault Bike
75-ft. DB Farmers Carry Walking Lunge (55/35 lbs)
**Tomorrow will be a full rest day. I’d like you all to schedule a float session if possible. That is a great place to get awesome recovery as well as relax.**
Am
A. 120/130/140/150/160/170/180/185
B. 4:04. Chest to bars getting better!!
PM
A. 235/245/250
B. 3:16. Legs not feeling it today..
One session:
Snatch 225. Hard tonight
Bar fight: done. going to be spicy with full counts
Assault: RX. another tough one. lunges at 80 after assault is not a cake walk.
Went rogue again
FS – 2 rep feeling good
Did 3 rounds of the run burpee squat wod- felt good
Then the bar fight w 25 Cals on ass bike instead of c and j but w same rep scheme in the middle
A.FS 4 sets of 2 at 90%
B. Bar fight done (full wod)
A. Snatch – up to 165
B. Back squat- 3sets at 215
C. Bar Fight- done – that’s going to be interesting at higher reps ?
D. Assault lunge- done – ugh assault bike sprint
E. Landmine rows- done
Nice work today Beth! Think of the c&j like an emom, goal is to do one every 10 seconds 🙂
Mobility
Tried out Jared Enderton’s snatch warmup
A. 95-105 high hang. 115-130 hang, 135-142 below knee, 146-151 snatch
B. Bar fight Done
Played around with the ski erg at Oregon CF
2B Assault lunge done
Hey Nichole! Can you give me an idea of what tomorrow – Wednesday will look like for training in terms of rest days/one session/two sessions/etc? Thanks!
Yep!
Tomorrow will be a full rest day. Sunday will be a version of Vest Triplet and a low intensity based workout. Then, depending on travel, you’ll either:
Train with a light session on Monday and rest on Tuesday (that is if you travel on Tuesday)
Full rest day on Monday and train a little on Tuesday (if you are already in Wisconsin)
Wednesday will be a rest day or get in the gym, row lightly and do some mobility work.
Hope that helps!!
Yes! Thanks so much!!
My boy is coughing with sore throat and I have a headache today, nose is dry. Sounds odd but are there any suggestions with only 6 days left with the potential i’m coming down with something?! Sigh. This is a first.
Lots of Vit C! Make sure you are careful with any medications that might alter a drug test…just a thought!
Thanks C! Nothing drastic today. Hoping these are just allergies or something.
Vitamin C, lots of water and rest!! Take the full rest day tomorrow and lets see how you feel come Sunday. Prioritize rest. Also, get some echinacea. I just messaged Heidi about the herbal formula to take when you feel the start of a cold come on. I will let you know what she says!
Thanks Nichole. I have some echinacea in this wellness formula i have here. Not much more I can do today. Getting a good nights rest.
I like airborne when I feel like I am getting sick and sleep- oh and extra c
Thanks Al, I’m loaded up!
Get healthy, my friend. You got work to do.
If I took today as a full rest day, should I plan on doing run/swim/run on Saturday?
Yep me too!
Hey ladies! I know that everyones schedule may be a little different based on travel, so here is what I would like if you took yesterday as a rest day:
Friday – Todays session
Saturday – Run/Swim/Run
Sunday – Sundays session
Monday – Full rest day
Also, for your transitions in and out of water, you should be slipping on and off shoes (not tying laces) – transitions shouldn’t be longer then 20 ish sec!