AM Session
Dynamic Mobility, Activation and Warm-Up
Y’s, T’s, W’s
x 8-10 reps
Pec Smash x 45 seconds per side
and then …
Warm-Up Protocol
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Three sets of:
Press in Split x 3 reps
Rest as needed
You may use slightly heavier weights then last week
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk
C.
In 18 minutes, build to a 3-RM Back Squat
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 3 reps @ 90-95% of 3-RM weight
55+: 2 reps @ 85-90%
D.
35-54:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
55+:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (65/45 lbs)
5 Chest-to-Bar Pull-Ups
PM Session (Optional Session)
A.
Two sets of:
Candlestick Roll to Pistol Squat x 10 reps (alternate between legs)
Rope Pinch to Stand x 5 reps per side
Alternating Pistols x 10 reps (5 per side)
Legless Rope Climb x 1 ascent
55+:
Please sub the progression in this post x 5 reps per leg ; 2 Legless Pulls + use of feet x 1 ascent
Rest as needed
B.
Four sets of:
Row 500 Meters @ +6-8 seconds of your 500 Meter best
Rest 2-3 minutes
Group Not Participating in Online Qualifier
(Same Warm-Up)
A.
Three sets of:
Press in Split x 3 reps
Rest as needed
You may use slightly heavier weights then last week
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk
C.
In 18 minutes, build to a 3-RM Back Squat
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 3 reps @ 90-95% of 3-RM weight
55+: 2 reps @ 85-90%
D.
Six sets of:
Row 500 Meters @ +6-8 seconds of your 500 Meter best
Rest 3 minutes
Done
205/215/230
Upto 295 then 275
1:53/
50/55/60 kgs c&j
Back squat 3 rm 85 kgs
4x500m row – 1’56
A) 65/75/80
B) 115/125/130/130/135/140missed Jerk/140 missed
C) no back squatting yet
D) PT workout
4 rounds
5 Brazilian crunches
incline squat hold with 10 Ts using band
8 steps ups per leg to 12” box 35lbs KB in each hand.
8 per side reach side lunge and touch
20 plank crunches with feet on sliders
8 per side windmill with 16lbs KB
Non Qual
A)105/110/115#
B)195/200/205/210/215/220/225/215#
C) Heavy Triple 305/275# 2X3
D) 1:53 avg, 1:50 best/1:55 worst
A.Done
B.205/215/230
C.365×2/315×3
D. 2:13/2:03/2:07/2:10/2:03/2:05
Worked out late, low energy, really felt it on the jerks and the BS. Played it safe, didn’t go for a 3rd at 365. Didn’t want to get buried.
Good call Saul!
DMA not completely complete. 80%
A. 115# / 125# / 135#
B. 205# x 2 / 215# x 2 / 225# x 3
Did 75 DUs and 12 GHDs in the 3:00 for each round. All DUs unbroken. Went up by 2 GHDs each round to 24 in 7th round. Just feeling good today and wanted to push.
C. To 275# and then stayed there for the 2 sets.
D. 5 rounds + 3 snatch. Was going awesome until the end of round 2 . . .
It’s good to feel a little fire again. Shhhhh!
Wahoo Brian 🙂
DMA complete
A. 65/75/85#
B. Didn’t go as planned… 135/145/155F/155F/155F/155# finally got it and said that’s enough. Just wasn’t clicking today.
C. 205# 3RM, then 185# back squats seem to be getting my low back. Need to work on my bracing.
D. 6+11
Great job on D Jean!
How is the low back feeling today?
The back is definitely saying hi to me after the DL’s today!
A. Done
B. 185-220#
C. Built to 310 (92%), then 2×3 at 295.
D. Rowed. 1:35, 1:37, 1:43, 1:44. Last two rounds rough. No gas in tank.
A. Built to 175# C&J (85%)
125-145-155-165-175#
B1. Built to 235# x 3 reps (87+% 1RM)
B2. 2 sets, 215# x 3
C. Modified to 4 sets of:
10 Muscle Snatch 55#
3 BMU
Rest 60 secs
:36, :35, :32, :32
Optional
B. 1:52.6, 1:53.5, 1:55.0, 1:54.2
Today I had: A. 5 sets: rest 2 min 10 dual kb swings 10 dual kb snatch 10 dual kb clean 1o dual kb push press B. 5 sets: rest 3 min 4 reps of back squat @32X1same weight as last week C. For time: 30 cal bike 30 ohs 65lb 30 bj over 24″ 30 wall balls 20lb 30 cal row A. done. used 26# kbs. Was able to do swings and snatches unbroken, then cleans, then push presses. Not sure why this one felt so difficult, but my forearms sure got a workout. LOL. 🙂 I’d never tried… Read more »
Great job Miki!
Thanks, Nichole!!
B: 275
C: 345×3 – worked up to 385 single first. didn’t notice that it was a 3rm.
D: 8
SO FAST AND STRONG!!
The question is if I’m strong and fast enough the end of this week.
lol YES!
A. Done
B. just did cleans no jerk up to 185
C 3rm 315
285
Did 5 or 6 round of amrap
4×500
1.47 1.47 1.48 1.47
Felt like a counter-productive day today. Only 2.5 HRs of sleep last night and did something to my hip or hip flexor yesterday. Maybe doing the front squats but it started bothering me late last night. Got in what I could.
A: 95; 115; 135
B: 205; 215; 230; 225; 235; 245; 255(m)
C: up to 295. Felt horrible
C2: 275 . Stopped there. Probably should of stopped a lot earlier.
2.5 hours of sleep?!?! You best get a good nights sleep tonight!!
What is going on with the hip flexor?
Oh I’ll try. Trust me it wasn’t by choice. Sleepy time tea, collagen and magnesium tonight. No clue what’s going on with my hip flexor Nichole. At least that’s what I think it is. Really bothersome in the set up for the clean and bottom driving up from the squat during the BS.
Hope you slept well last night Corey! You can snatch only if you set up with blocks and receive in the power position – I don’t want you aggravating the hip.
A)135
B)195,195,205,205,205,220,220
C)3rm 325
EMOM @310
D)7+1
Used last week as a rest and active recovery week.Body ok today was a little sluggish and stiff but for the most part happy with how the day went. 16.3 was when I got my first ( and only) bar mu so my score was 11 reps back then haven’t done it since until today so was happy with my score think I can push abit harder though
Massive improvement Josh! Well done – and hope your body is feeling gooooodddd!
Only had an hour but got important parts in
A. Skipped
B. Percentages done. Finished at 275. Power cleans to save the knee a bit.
C. Up to 355
D. 7 rounds + 9.
Great work Keith – strong on Part D!
Mob done
A. 115/135/140
B. 200/205/215/215/220/225/225
C. 275X3/260 (2 sets)
D. Row: 1:37/1:35/1:36/1:37/1:39/1:38
Nice job on your back squats and rowing – that is a fast row and you were able to stay pretty consistent!
Thanks Nichole! That last row was rough!
Work trip to London, dropped in for weightlifting class:
A. E2MOM for 10 climbing:
3x clean deadlifts
3x high hand muscle snatches
3x push press
3x front squats
40kg/50/55/60/65
B. Every 2.5 minutes for 5 sets:
Squat clean+below knee hang clean+hang clean+split jerk
50kg/70/80/90/100
Still getting over kid’s crud, but this was fun.
Hope you enjoyed London!
Non MQ
DMA – Complete
A.) 115/125/135 (Press in Split)
B.) 205/205/215/215/215/230/230 (C&J)
C1.) 365 x 3 (Back Squat)
C2.) Two sets of 330 x 3 (Back Squat)
D.) 1:35.5/1:36.3/1:39.9/1:38.9/1:39.6/1:48.5 (500m Row-3min rest between)
Round 6 of the row crushed me as you can see from my time.
Great job on your rows Phil!
Non qualifiers
A. Done.
B. Done. Best jerks have felt in a while.
C. Done. Matched my old 1rm back squat. Felt like maybe I could go even a little heavier but I stopped there. Really happy!
D. Will pull the rower to back yard and catch this later while my kid plays.
Congratulations Theresa, that is AWESOME!
Thanks Nichole! Got the rowing done in the backyard with the kid and dog!
How beautiful!!!! I love that chair next to you!
A. 125*3 press in split
B. 220*1 cln&jk
C. 305*3 / 275*3@90% bs