Dynamic Mobility & Activation
Spend 2 minutes working on getting a nuetral pevlis by following this video
.
and then …
One set of:
Front Rack Assisted Stretch x 60 seconds per side
and then …
Two sets of:
Band Assisted Hip Flexor Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd/back
Banded Air Squats x 10 reps
A.
Every 2 minutes, for 12 minutes, complete:
Clean from mid-thigh x 1 rep @ 70-75%
(please use blocks)
Focus on driving through the legs and proper technique. Work on scooping under the barbell into a power position, then drive.
followed by . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep @ 90%
(use straps)
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Chest-to-Bar Pull-Ups x 5 reps; 60+: 3 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat. You can thank Kristin Holte for this! 🙂
C.
Five sets of:
30 seconds of Assault Bike
30 seconds of Ring-Dips
30 seconds of Strict Pull-Ups
30 seconds of Assault Bike
30 seconds of Push-Ups
30 seconds of Bent-Over Barbell Rows
Rest 3 minutes
35-59:
75/65 RPM; 95/65 lbs
60+: 70/60 RPM; Stationary Dips; 65/45 lbs
Goal is to be as consistent as possible for all 5 sets.
D.
Three sets of:
Chinese Row x 10 reps @ 21X0 (you can use KB’s or a barbell)
Rest 45 seconds
Seated Dumbbell Press x 8 reps
Rest 45 seconds
A. 175# / 185# / 185# / 195# / 195# / 205#
Halting Clean Deadlift x 1 rep @ 90%
275# / 285#
B. 75# + 5 CTB
C. Bike: 15/14/14/16/15
Strict Ring Dips: 7/7/6/7/6
Strict Pull-Ups: 7/6/6/6/5
Bike: 8/10/10/10/10
Push-Ups: 11/10/10/11/12
BO Row: 12/14/14/14/14
D. All done with 35# DBs
E. Recovery Run
4.26 miles, 7:28 per mile
A. 118#, then 155
B. Not done
C. Bike 7/8 per round
Dips 7, trying to work on kip
SPull up 7
Bike 5
Push ups, mostly 7 a few 8
Did DB front squat @ 35# per hand, 8 each round
Have been subbing out a few exercises here and there that are practice for Cascade Classic next weekend
A1 135, 155, 185
A2 skipped
B. 95 one set 5 SC2B
C. Done tried to stay consistent with reps each round, ring dips the hardest for me
D. Done 85, 35
A1 – 175, 185, 195, 205, 210, 215
A2 – 275 (110%)
B – 95. 5 strict C2B. Just as tough as last week. 🙂
C – Quick transitions were a challenge. 2nd round of AB each time was only about 22-24 secs.
AB: 12, 11, 10, 11, 11
RD: 15, 15, 15, 15, 15
PU: 13, 13, 12, 11, 11
AB: 9, 9, 7, 7, 7
PsU: 20, 18, 18, 18, 18
Rows: 16, 16, 16, 16, 16
D – Chinese Rows at 135, seated DBs w/45. Rt. shoulder feeling a little stronger, knock on wood.
great scores on C, especially the Strict Pull-ups
Thanks Rob! Now if only one of you guys can show me how to dominate the assault bike…
TBH, we all want the same thing. I think the answer is either:
1. gain some weight, at the expense of gymnastics ;-), or
2. keep practicing and know what your limits are.
Amen to that. Pushing those limits every day even as we get older is what it is all about.
I think we all got an email from Invictus Regarding seat position and use of legs versus arms. That was interesting. Also, I just posted a chart that estimates the time it takes to perform certain calories versus RPM on the AB. Hopefully useful.
Yeah, very interesting! I have been trying different seat positions out and less push with the arms and am able to maintain RPMs for longer!
Went to the pool but about 250m in, the lifeguards closed the pool because “fecal” matter! ??♀️ ? ?
Mobility done
A1. Kept these power cleans from mid thigh off blocks: 125-145#
A2. 185#
B. 75# (up 10# from last week); 5 Strict c2b
C. No assault bike today, used AirDyne at 70 rpm
AD: 8/9/9/9/9
RD: 12/12/12/11/11
SPU: 9/9/8/8/8
AD: 7/7/7/7/7
PU: 16/16/15/15/16
BOBR: 18/18/18/18/18
D. 85# Chinese row; 30# seated DB press
Oh yikes!!
Great work today Cheryl!!
Thank you!
Returning after light last week (lots of bodyweight and two 10km)
DMA: complete
A: 140, 140, 145, 145, 150, 150
Clean dl: 195
B: 135, 5x strict c2b
35lb kb seated z-presses (8, 8, 7, 6, 5)
Second session:
AB: 9, 11, 10, 9, 9
Ring dips (strict): 10, 10, 10, 10, 12 (happy with these, all ub)
Pull-ups: 7, 6, 6, 6, 6
AB: 9, 9, 8, 8, 8
Push-up: 10, 15, 10, 12, 10 (think ring dips destroyed me)
Rows: 15, 18, 18, 15, 16
DMA: complete
A1. All 6 sets at 145#
A2. Both sets at 175# (maybe 3 sets since I forgot to claw my toes into the ground on the 1st DL, and ended up falling backwards)
B. 3 Sets 65# slow squat x4 and 5 Strict C2B
C.
Bike 7/7/7/7/7
Strict Dip 8/8/8/7/7
Strict PU 7/8/8/7/7
Bike 6/6/6/6/6
Push UP 12/12/12/12/11
65# Barbell Row 12/14/14/14/16
D. 3x’s
10 Chinese Row 20# DBell
8 Seat DB Press 20#
A. 185205,205225225225
265 SHDL plus 2 high pulls
B.95100,105 c2b UB x5
C. AB. 11,11,11,11,11
RD. 20,14,14,14,14
SPU. 10,9,9,8,9
AB. 9,9,9,8,10
PU. 14,13,14,14,13
BOR .95#. 24,22,21,23,23
D.
Solid Pull-Ups Brian!
A1: Clean 135,135,145,145,155,155, previous best 135. Getting the hang of dropping under the bar.
A2: halting DL 275, 275
B: 65,75,85 super slow FS. Wrist was ready for it today. Legs were still feeling the squats from Friday, adductors, but they responded well enough.
C: 11,10,9,9,9 AB 70 RPM, started out at 80-85 RPM and tried to hold steady at 70RPM.
Dips 12, 10, 11, 10, 10
Pull-ups 10,8,8,6,6
AB 9,8,8,9,8
Push up 10,10,8,8,6
Rows, 25,25,25,25,25, 65# (60+)
Dips and pull-ups on an assist machine tried to scale for 10 reps.
D: time restricted , later
That is a major improvement David! Congrats!
Thanks. I Practice the hip extension every day for 20 reps in the AM. It is helping. Today I went to the gym for the first time in a year. The owner, an ex univ. of Arizona strength coach, loved to hear the twang of the bar as I did these lifts so the hips must be working. I am learning that I do not need to pull it up so high if I get under it fast enough. A quick rack is improving but needs the most work. Mouth is doing much better …but 5 months until real food!
Wow – if I ever complain about my food situation I will remember you and think about how you can have solid food for months. Your determination and constant encouragement is inspiring!
Do you do all theee sets of front squat before you start C2B
Hey Josh, do FS/rest/C2B/rest for 3 rounds.
dyn/ mob : done- Ive had that pain in my left hip bc I compensate andI had no idea what it
was and I tried every stretch and I know why! thanks !! I really needed this!
A1) M/T Cln:101 lbsx 1 set, 5sets with 108 lbs
2) 4 stop H/D/L: 133 lbs
B). FS/CSBPU: 103 lbs
had to stop to eat will do the rest shortly 🙂
Oh fantastic Lise!
thank you Nicole!!
its very hard! I know I didn’t last week but thank Kristen Holte!! she’s another great athlete -anything thats going to help is more than welcome even iffy head feels like its going to pop and Im dying! ..thank you both ladies for making us stronger!
Wow… your slow squat weight is amazing. So strong!
thank you Jean Thorson!
very much – I feel like my heads about to burst and my body shakes uncontrollably …LOL I appreciate your kind words.. your such a strong athlete too so it means the world to me ..Im so blessed to be in company of such great athletes ..stay strong!
DMA – done A1. 140 – 150 – 160 – 170 – 180 – 190PR A2. 190 for both B. 45 lb. 1:40 for all sets 3 C2B for each set C. AB – 7 – 8 – 8 – 9 – 9 RD – 3 – 4 – 4 – 4 – 4 (tried rings instead of stationary) SPU – 5 – 6 – 6 – 6 – 7 AB – 8 – 9 – 9 – 8 – 9 PU – 15 – 13 – 13 – 13 – 13 BOR – 13 – 13 – 17 –… Read more »
Congrats on the PR Barry! And you KILLED those strict pull-ups!
A) 125lbs for all sets
155lbs for halting deadlift
B)95, 95 failed on 4th, 75lbs. That was rough
C) I used a Schwinn so a little different than AB
Bike: 9/10/10/10/10
Ring dips: 7/6/6/5/6
Pull-ups: 5/4/5/5/4
Bike: 10/10/10/9/9
Pushups: 16/13/11/15/14
Rows at 55lbs: 15/15/15/15/15
A. 115,135,145,155, 155
A2.185
B. 115# & 5 CTB strict
C. 74,74,74,73,76 AB (rpm)
11Dips for all 5
6,7,7,7,7 Pull ups
81,83,76,76,75 AB (rpm)
15,12,12,11,12 P/ups
8 rows db 35# (didn’t read barbell sorry)
DM&A
A. 225 all sets / 295 Halting DL both sets
B. 135 & 5 Strict C2B all sets
C. 5 Sets
AB: 10-10-9-10-9
Ring Dips: 8-8-7-8-8
Strict Pull Ups: 14-14-15-12-13
AB: 8-9-9-10-9
Push Ups: 20-20-20-22-22
Bent Over Rows: 25-22-22-22-25
D. Done (115# Row + 50# DB)
* Extra Endurance Wod
1000m Run
Rest 3 Mins
400m Sprint
Rest 3 Mins
700m Run
Rest 3 Mins
300m Sprint
Rest 3 Mins
600m Run
Rest 3 Mins
200m Sprint
Fun day Alvaro!
My legs strongly disagree! ?
damn, Strict Pull-ups – great reps!
Thanks! I suck at ring dips though
Mobility done
A1. 180/180/185/185/190/190
A2. 235/240
B. Done – 75# FS. Was going to increase weight each set, but I struggled to maintain the 12 second pace the last rep, so stayed there. Wow.
C. 10/9/9/9/8 AB, 12/12/11/11/11 ring dips, 8/8/7/7/7 Strict PU, 10/8/9/8/8 AB, 12/11/11/10/12 push up, 13/12/12/12/13 rows
D. Done (125 rows/50 db press)
Was thinking the same thing on those slow squats and quickly changed my mind after the first set.
Dynamic Done
A1. 175 for 3/ 185 for 3
A2. 235 for both
B. 125 for FS, these are miserable, all 5 on strict CTB pull ups
C. added a running program this week, so I ran 7 min before the METCON, only completed 3 rounds, then ran 7 more minutes after the METCON
will do D later.
What percentage is recommended for the slow FS?
A small percentage! Haha. Personally my number ends up being about 32%. I’m probably wimping out a bit but they felt super hard even at that percentage.
HA! I definitely started out too heavy. I figured that out pretty quick
Yeah similar here – 39% of Front squat and 31% back squat. It’s more about core than legs for me. I hope that is the intention.
A. 175 for all sets
A1. 225 for halting
B. 95/105/105 slow squat
5/5/5 strict ctb
C. 7,7,8,8,8 AB
12,13,12,12,13 dips
10,10,9,10,9 pull ups
5,7,7,8,8 AB
12,11,10,10,10 push ups
12,12,13,12,12 rows
D. Rows 95,95,95
Db’s press 35,40,50
Good day Tom!
Thanks it was!!! Video’s are posting very, very close on the cleans!!
Great work on the bodyweight movements in particular Tom!
Have been sick for a week and lost 2.5kg body weight. Waiting for some test results to come back. Thought I’d see how I’d go today.
Mob done
A1. 52.5/53.5/54.5/55/56/57kg
A2. 70/70kg
B. 30kg and subbed Elevated feet ring rows x 5
C. Started this and did 2 rounds before feeling ill and called it quits. Subbed rower/Banded ring dips yellow band/ring rows.
Row 11/10
Dips 12/13
Ring pull-ups 13/13
Row 9/10
Push ups 13/15
BB rows 17/18
Oh no Rowdy – I hope you feel better soon!
Thx Nichole. Hopefully get test results today. I hate feeling like this. I am never usually sick this long.
Feel better Rowdy!
Thx Rob.