Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Partner Assisted Front Rack Stretch
x 3 pulses each side
and then …
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
Every 2 minutes, for 12 minutes, complete:
Front Squat + Jerk @ 80-85% of 1-RM Jerk
B.
35-54:
Three sets of:
Row x 750 meters
Burpees over the Erg x 15 reps
Toes-to-Bar x 15 reps
Rest 5 minutes
55+:
Three sets of:
Row x 750 meters
Burpees over the Erg x 12 reps (step over is okay)
Toes-to-Bar x 12 reps
Rest 5 minutes
Notes:
The goal is to be consistent for all three rounds. Try to go straight into the burpees after you get off the erg to have a quick transition between movements. Push to stay in rhythm on the toes-to-bar with the goal of going unbroken on those.
C.
Three sets of:
Prone Laying Banded Hamstring Curls x 20 reps (fast)
Rest 45 seconds
Hollow Rocks x 45 seconds
Rest 45 seconds
Banded Clam Shells x 10 reps per side
Rest 45 seconds
Last night at Oly, I did this, A. Muscle Snatch x 2 rep – 25/30/35/35kg. 2 reps, for muscle memory. Snatch from 2″ below the knee + Overhead Squat 40/40/45/45/50/50/50/50kg – worked the 50 kg until coach said it’s good and felt good. Snatch Pulls x 1.1 @ 95% – 55kg for 4 sets. A. Front Squat + Jerk @ 80-85% of 1-RM Jerk 40/52/62/62/62/62kg. Today, at box, I decided to try this the first time, Two sets of: Viking Sloth Press x Max Reps in 60 seconds – 10 reps each set with 22# barbells + 5# plates. Mobility… Read more »
Great day of training! Isn’t that a great article about thrusters 😉
For the harnessed bear crawls, make sure you ‘front load’ your weight into your shoulders and hands. This will help evenly distribute the weight so you aren’t so much into your calves.
Haha, sure is! And now I can use it for 18.5!
B. 3’46” – 3’51” – 3’55”
DMA Done
A. 145-185#
B. 4:07, 4:16, 4:23 (subbed out T2B with WB shots)
C. Done
DMA – done Started on A, but something in my right shoulder blade was really bothering me and the jerks felt totally off even with just warm-up weight, so I abandoned that and did the back squats I missed from Monday instead: 5×140# (70%) 3×160# (80%) 1×180# (90%) 5×165# (82.5%) B – 5:37 / 5:49 / 6:04 – my cardio has suffered a bit taking two weeks off from it, but I am happy to say that my lungs feel fine, and I didn’t feel like I was going to die after I was done. No cough either, so I… Read more »
Good call! How is your shoulder feeling today?
Everything feels fine again today, but I’m glad I didn’t push it on Wednesday. I think it was just some leftover soreness from 18.4.
Mashup of Tuesday and Wednesday programming…
A. FS+J. All sets 205. Felt quick and solid.
B. 14 min AMRAP from yesterday (21WB, 15PU, 9AB Cals). 6rds + 1wb
C. Hamstring curls, hollow rocks, and clam shells.
Then did 5 rounds of 45 second passive hangs from bar. Elbow felt good. Slowly improving. Shoulder mobility getting better as well.
Fantastic to hear about your elbow!
A: 215; 220;,225; 230; 235; 240
Then I did Darkhorse Drag Factor workout
6, 5, 4, 3, 2, 1 min row at specified damper setting and stroke rate. Rest 1:1.
Deffinately got the heart rate up
Love that workout! Solid day Corey!
Thanks Nichole. It was challenging to keep the stroke rate, but learned a lot. Although my power output for the last minute at a 39 s/m was 100 Watts (339ish) more than any other rd I did learn that a 4 on the damper at 26 S/m felt the best . Usually row in a 6.5. Just need to learn to produce more force through the pull.
Really great to know what damper setting feels the best. Stoked you learned that!
A. Stayed at 80% Felt heavy
B. Around 4:50 each. T2B 11/4, then 5’s
C. Done
Still feeling the effects of Monday. Recovery tomorrow.
A: CJ @ 245
B: 4:00-4:15ish
Strong clean and jerk Brent!
DMA – first time trying the bicep and tricep opening opening drills. I like them! Then I had: A. 6 rounds, 2 mins rest: 4 kb snatch 8 kb push press 12 kb windmills each arm, then rest B. Front squat: 3.3.3.3 building. No belt, no lifters. C. For time: 30.20.10 double kb push press double kb front squat D. 4 rounds, 1 min rest :45 face up GHD hold with 10# plate :45 face down GHD hold with 10# plate A. used 24# kb for warm up set then 35# for remaining 5 sets. These felt strong and good!… Read more »
Definitely add the openers into your regular routine! How is the QL feeling today? You definitely want to have someone help release your QL if it is feeling pretty jammed up.
QL was sore Thursday but seems to be better this morning. Wasn’t able to get to my sports chiro yesterday but I have a Pure Wave at home which helps a lot. Will keep after it today as well. 🙂
A. 7 sets up to 235.
B. 3:574:08,4:10
C . Done
A. Done.
Got done with A and my toddler woke up. I was frustrated at first. And he didn’t wanna play in the garage today. So. I pulled the air bike into the living room and did bike intervals then hollow rocks. Not the programming but I got something done.
Great way to adapt! Being flexible is huge and sometimes you can follow the program, no problem, and other times it will present a challenge to follow the program. Glad you were able to get a little sweat on regardless 🙂
A) 185-220
Still felt worn down, shoulders still tight and just didn’t have much strength.
B) 4:01/4:01/4:28
Felt good first two rounds, t2b those 2 rds, the third round hit me hard row was about 10sec slower and I had to drop on t2b and 10/5
Glad tomorrow is a rest day
C) just did hollow rocks
Did some extra rounds with light weights on the Triceps Opening Extensions. I think it’s a very good movement for my shoulder issues.
A. 80/90/100/90/90/90
Felt strong and really fast. All lifts looked the same but 100 kg didn’t feel as good as 90. I don’t enjoy to work with “light” loads but I guess it’s a smarter choice in the long run if I wanna get proper shoulder mobility/stability.
B. 4:21/4:55/4:55
Well that escalated quickly.
Row @ 1:50
Burpees smooth and steady
Toes to bars was way more challenging then expected.
8+4+3
4+4+2+2+3
4+4+3+2+2
C. Done
Absolutely Sebastian! The shoulder openers are fantastic.
DMA – done
A. 130 – 130 – 130 – 135 – 140 -145 (started with Push Jerks and finished with split jerks)
B. 1. 4:33 (row 2:58) 2. 5:03 (row 3:07) 3. 5:12 (row 3:12)
T2B – Did all 3 sets as 5/4/3
C. done (scaled hollow rocks to 30s)
Completed Tuesday programming.
Still feeling the effects of 18.4 from Monday.
A1)55#/75/85/95
A2)95/105/110/115/120(2)
A3)135#(3)
B)4+18
C)Skipped
Looking forward to my active recovery day tomorrow.
A. up to 115kg
B. did a light 40 mins pairs workout instead today. Included rowing, pushups, DU, walking OH db lunges.
C. done
Fun Rob!
A. 97.5kg. 97.5kg. 100kg. 100kg. 102.5kg. 102.5kg.
B. 3.53. 3.51. 3.54. Unbroken.
C. Done.
Nice work Stephen!
Thanks Nichole.
on B. are we suppose to rest 5 minutes after each set or is that 5 min rest before doing C.?
Rest 5 minutes after each set.
B. 4:10/4:12/4:23. Died on that last one.
Nice work Keith!
B.3.44/3.59/4.03
Great times Ivan!
Thanks Nichole.