Dynamic Mobiliy, Activation and Warm-Up
Start the clock and …
Five sets of:
Shuttle Run x 20 meters
Into …
Dynamic Stretches
Reverse Alternating Lunge x 6 steps
Alternating Side Lunge x 6 reps
Spider Crawl x 6 reps
At the 5:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
At the 8:00 mark, complete:
Four sets of:
Jump Rope x 20 seconds
Rest x 10 seconds
and then …
Four sets of:
Goblet Squats x 20 seconds
Rest x 10 seconds
and then
Side Plank Hold x 45 seconds
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
B.
In 20 minutes, build to a 1-RM Clean & Jerk
C.
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
Wall Ball Shots x Max Reps
35-54:
20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps
55+:
Push-Press x Max Reps (95/65 lbs)
Note:
Work to maximize movement effeciency with the gymnastics portion. Make every rep count and push to get as many reps as possible, knowing you have 5 minutes of rest. No rep yourself if you miss the target for the wall ball, if your toes-to-bar miss the bar or if you shorten your sHSPU. Be strict with yourself so you can prepare well for the Open.
Optional Session (Best performed 3-4 hours between sessions. Only do this session if you have the time and energy to complete a second session. If you are not prioritizing the Open then feel free to do this session instead of Part C above to work on your engine.)
A.
Every minute, on the minute, for 30 minutes, complete:
Assault Bike x 30 seconds
Rest x 30 seconds
Work to keep your RPMs consistent. This should be an RPM that is challenging but something you can still hit continiously. For males, look for 65+ RPMs and females 55+ RPMs.
B.
Two sets of:
Barbell Hip Thrusts x 10 reps @ 20X1
Rest 90 seconds
Chinese Rows x 6-8 reps @ 2111
Rest 90 seconds
Front squats done and 30 min bike :30/:30
Lovely winter storm threw a hitch in my giddy up!!!
Glad you got some training in though 🙂
Did the activation and warm up and A. B. from next day to today, saving front squat and c&j 1RM tomorrow at Oly training. A. Press in Receiving x 5 reps – 45/50/50# Muscle Snatch x 2 reps – 50/55/60/65# B. Power Snatch + Snatch x 1 rep 90/95/102/107# C. Row 1000 Meters – 4:26 Wall Ball Shots – 20# – 10 Row 1000 Meters – 4:26 Toes to Bar – 13 Row 1000 Meters – 4:21 Strict Handstand Push-Ups – Only 4! Unbroken. But took a long time to kick up and tried to kick back up. Is this… Read more »
NO need to redo – great work today and it should have felt hard coming off the rower and going straight into a movement.
A: 112, 120kg
B: built up to 110kg and stopped there felt a bit off with the clean today.
C: 38 wall balls, 25 T2B, 25 sHSPU
Got a PB on the sHSPU. Finally got over 20 unbroken. Previous best was 19, like for the past year or so. Today I did 21, walked around did a couple fist pumps and had time to do 4 more.
‘Fist bumps’ brilliant!
That is awesome Bill!! Congrats on your break thru with your sHSPU!
Front Squats not done (still having knee issues)
Power Clean and Split Jerk up to 58kg.
Only rowed 800m each time. Reps were 38 WB, 26 TTB, 30 PP.
Went straight on to Assault Bike. 245 Calories.
Good call resting your knee! How is it feeling today?
A. 240, 255 Last rep in final two sets got a little hairy.
B. 135, 185, 205, 215, 225…but the 225 was 1/4 split jerk, 3/4 push press. Argh. Need to work on getting under it when it gets heavy. Probably should spend some time with the jerk boxes.
C. All rows 3:45; WB – 36; T2B – 21; sHSPUs – 25. T2B were difficult. My midline taxed!
Optional B. Done with 145# for both Hip Thrusts and Chinese Rows.
Rowing + T2B is such a tough combo!
Mobility done
A. 230, 240 last sets felt heavy!
B. 135,145,155,165,175(F),175 no where near my 1RM at 205. My right shoulder still having issues locking out overhead.
C. Row 4:02 WB 26, Row 4:07 T2B 15, Row 4:05 PP 16
What is going on with the shoulder?
DMA Complete
A. 3×3 @160#, 3×3@ 170#
B. 15 min worked to 165#
C1. 24 WB (4:00row)
C2. 15 T2B (4:01 Row)
C3. 8 SHSPU (4:09 Row)
Good work Jean!
A. Front squat 170-185
B. Clean-worked up to 175 (no jerk)
C. Conditioning-
4:02/25 (20lb to 10′ target 20/5)
4:00/30
3:48/34
Look at those wall balls!!
Nice work pulling down your row time on that last interval – blazing fast on your sHSPU 🙂
A. Skipped FS. Heavy FS and Cleans hurt the knee.
B. Power clean and Jerk through 295. Missed305 which is my PR
C 1. 3:33 row. 37 WB
C 2. 3:34 row. 28 T2B. These felt terrible
C 3. 3:38 row. 27 STHSPU
Did optional bike after C but only time for 15 minutes worth. 160.3 cal.
I felt the same today about my T2B…weird!
T2b are nasty after rowing. Perhaps the fact that the hips are closed for 3-4 mins?
Yeah, it is one of the hardest combos!
Mobility activation done
A. Subbed with 4 sets:
Prone kneeling banded leg kickbacks x 15 ea leg
Ring hamstring curls x 10
DB hip bridge extensions x 10
B. Built to 180# Power clean… Form was beginning to break down on my power clean so I stopped there.
C. 26, 25, 18 Reps
3:58.7; 4:00.9; 4:04 row … The third row I attempted a Tabata style approach… Didn’t work too well for me… LOL!
Optional:
30 sets of 30 seconds on 30 seconds off on ass bike… Was able to hold 62 to 64 RPMs for the duration… 212+ calories
A) set1-3@230#
Set4-6@235,240,250
B) 215# has bad day on the clean and jerk. Was off balance and jerk was horrible today
C) rows were 3:34, 3:38,3:42
WB-35
T2b-24
Shspu-15
Hope you are feeling good today going into training!
A. 155 / 165
B. Worked up to 155#, 10# under my 1RM. Wasn’t feeling it today.
C. Rows were pretty sluggish 4:28, 4:18, 4:30. Did 10 wb, 15 t2b, and 12 shspu.
A. 235/245
B. Up to 215
C. WB 24, T2B 23, SHSPU 16 all rows 3:56
A. 310/ 325
B. Up to 270 . 15 # PR
C. Row in 3:33,3:37,3:38
WB -34, T2B -22, SHSPU- 21
Wow, major PR! Congratulations!
Kinda disappointed today. A 235 250 just barely base on 295 B could not do cleans must of hurt wrist with excessive amount of thrusters I did on Friday and Saturday. Dammit I knew I made a mistake C done WB 25 t2b 20 could not get in a rhythm at all and HSPU went up to handstand and realized wrist was injured and can’t do those. I am not happy hope it is just minor as all the things a can’t do are the things I have gotten better while coming back from surgery. Was hoping to be healthy… Read more »
Rest up Doug and don’t worry too much – I’d rather you rest your wrist!!
Don’t add anything else to the program because the volume is already on the higher side and continue to listen to your body!
100% sticking to the program I like joining in the class sometimes if I do it will be on Wednesday when I have a day off on Thursday and only occasionally LOL never on a Friday my wife wanted me to work out with her wrist will be OK in a day or 2 I think optional work out done
Short on time. All rowers used for class so did the class 15.5.
Yes more thrusters. Used 25kg DB.
12:07
Warmup done
A. 185/195/205/215/225/225 all x 3. I’ve got a lot more than this in me but it’ll be a while until I regain confidence in this lift.
B. Built up to a comfortable 225. Same as above on these. On the positive side the last few weeks I’ve been feeling tightness and tenderness in my lower right back where as this week I didn’t feel it.
C. Out of time. Hopefully later.
A. Done.
C. Done. Wallballs 18, toes to bar 6, hspu 6
Not very fast on the rower, but I felt like it was much less sloppy than last week. So I will take it. Still not linking those toes to bar together well, I think I can but I need to take some extra time to work on it.
I’m planning on doing B at a time I can drop weight. It’s hard to max out when you can’t drop anything!
Mobility done
A. Done at %’s
B. Built up to 97% (240#) with no misses and solid form. Tried 250# but missed the jerk – didn’t get my head through. Good day with them overall though. Shoulder felt good.
C. 31 WBS, 23 GHD SU (not testing shoulder on high volume T2B yet), 22 push press at 115# (no HSPU yet)
B. Feeling a bit sick today, so body was weak. Stopped at 100kg ?
C. 40 wall ball – 34 toes to bar – 30 Strict HSPU