Dynamic Mobility & Activation
Straight Leg Iso Hold x 30 seconds
Bird Dogs x 10 reps per side
and then …
Glute Activation Warm-Up
30 Seconds On Rack/30 Seconds Off Rack x 2 sets
A.
Four sets of:
Cossack Squats x 14-20 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Every minute, on the minute, for 20 minutes:
5 Burpees
10 Kettlebell Swings
35-44: 32/24 kg
45-54: 24/20 kg
55-59:
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20/16 kg
60+: 16/12 kg
C.
Two sets of:
Trap 3 Raises x 8-10 reps
Rest as needed
Hamstring Stretch of choose x 60 seconds per leg
Rest as needed
WL-Team-Comp:
– Snatch: 93/97/100 (95% of PR) and
– C&J: 105/110/115 (96% of PR).
6 for 6 and 215 kg (94% of PR).
Short on time today, only had about 45 mins to get training in so did Mainsite WOD…similar conditioning but faster:
Mobility activation done
A. Done
B. Mainsite WOD, 50-40-30-20-10
Kettlebell swings (used 45# KB)
Sit-ups
8:23 (unbroken)
A. Done
B. Done. I tried to implement what was explained in the article. But at round 10 my low back started lighting up!!! Internal rotating seemed to ease off the hurt a bit. Those last 5 rds were pure will. I was breathing hard for sure but the lower back burn was intense! I think I’m going to be very sore tomorrow!
C. Done
Thanks for the article!
DMA – done A – done B – that didn’t quite go as planned. Used 20kg KB and did American swings. After 6 minutes, I had to take a minute off as I finished the work with only 10 seconds to go. Then did 2 more minutes, took another minute off, went to get a 16kg KB and finished the last 10 minutes with that. Oh well – just didn’t have it today mentally, and since it’s deload week, I’m making that my excuse for not pushing harder… 🙂 Then took some time to practice my handstand walking and surprised… Read more »
A. Done
B. 35#, 5 sets were of 8 not 10. Need to feel my hamstring load, feel like it doesn’t
Check out this article about proper positioning for KB swings: https://www.crossfitinvictus.com/blog/kettlebell-swing-isnt-low-back-exercise/
DMA complete
A. Complete
B. Complete with 24kg
C. didn’t do trap raises, nursing a mad shoulder. Standing Straddle hamstring stretch and rolled out quads and back.
Give that shoulder a rest! Hope your run was good today 🙂
trying to shake a head, and now chest cold, so not doing much until next week.
Rest up Rob and get healthy for the online competition.
Thanks. Need a can of man-up
Rest up!
Will do, thanks. Got a full day coaching a Masters Training day tomorrow. Should be fun!
45 really gets to do 24KG that’s unusual
It’s deload week… 🙂
Yeah I know. LOL Wednesday sure did not feel like deload
Agree – Wednesday was hard. That was “Thanksgiving prep.” 🙂
A. Done
B. Done all around :27
C. Done
Visiting family in Alabama for the holidays. Dropped into a CF Spanish Fort. Good people. Did their class wod:
10-8-6-4-2 Power Cleans @155#
25-25-25-25-25 DU
10-15-20-25-30 Wall Balls @20#
Perform 10 PC then 25 DU then 10 WB and back to the PC.
14:04
A. Done
B. Done. Fun times
C. Done.
A. 0/5/10 / done
B. BB-Gymnastics:
– Snatch: 3×20/30, 2×40/50 and 1×60/65/70
– C&J: 3×20/40, 2x 50/60 and 1×70/77,5/85
Last WL-Team-Comp of this year tomorrow…
Hi!
5 Burpees + 10 Swings in one minute, or alternating?
Greets Michael
Ich denke in einer…
Dachte ich mir 🙂
5 buprees and 10 kb swings within the minute!
Thanks!
Did it – 34-35 sec work one the minute