Dynamic Mobility, Activation and Warm-Up
Squat Rocks x 45 seconds
Deep Squat Progressions x 5 reps
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk
x 20 meters
and then …
Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Press x 3 reps
Full Clean x 3 reps
A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop to Split x 3 reps
Immediately followed by. . .
Every 2 minutes, for 6 minutes (3 sets):
Tall Jerks x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep
*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
C.
35-54:
Every 5 minutes, for 25 minutes, complete (5 sets):
Assault Bike x 12/10 Calories
Strict Pull-Ups x 10/8 reps
Assault Bike x 12/10 Calories
Strict Handstand Push-Ups x 8/6 reps
55+:
Every 5 minutes, for 25 minutes, complete (5 sets):
Assault Bike x 10/8 Calories
Strict Pull-Ups x 8/6 reps
Assault Bike x 10/8 Calories
Strict Ring Dips x 8/6 reps OR Hand Release Push-Ups x 10 reps
Note:
Work on consistency with these sets. You should have at least 60 seconds of rest, if not more. You should be able to hold pretty high RPMs on the bike in your first set with a slight drop off in the second set on the bike. Try not to lose focus on the bike during that second set.
If you need to scale the handstand push-ups, then watch this video to see which progression works best for you.
D.
Three sets of:
GHD Hip Extensions x 20 reps (fast)
Rest 45 seconds
Banded Hamstring Curls x 10-12 reps
Rest 45 seconds
A. Done 75lb
B. Up to 215. Last set sloppy
C. 2:11/2:01/2:28/3:04/3:47
D . Done
DMA- Complete
A.) Drop Split and Tall Jerks done at 95#
B.) 165# / 180# / 190# / 205# / 205# / 215# (Slow Pull Clean + 2 jerks)
C.) 2:33 / 3:12 / 3:30 / 3:00 / 3:02 (scaled down the last to rounds to 10cal & 6 HSPUs w/ab mat)
D.) Complete
B. All done based on 200# max. I find it hard lowering the bar for the second jerk.
C. Done. Bike at 70 and 65 for most rounds. Pull ups 4+4 until the last round at 4/2/1/1. HSPU all just one plus two wall walks.
D. Totally missed it was there.
B. 95/105/110/115/120– 2 sets, failed first
C. 12 cals different airdyne so upped cals a bit, 4 strict HSPU. 2:48( 10 cals), then upped to 12 cals 3:05/308/3:28– single hspu. 3:22
A) 75/85/95# for both
B) 165/175/190/200×2/215# Jerks felt good
C) 2:52/2:55/3:25/3:55/4:03 SHSPU to 1 AB Mat, really fell off in the later rounds
D) Done
Shirt work trip to VA, on base:
A1. 95
A2. 95
B. 160/170/185/195/195/210
C. 1:55/2:03/2:15/2:10/2:23 had to break up the pull ups starting in the 3rd. Only rings were high, so one MU to 7 dips.
D. Done
DMA & warm-up – done A1 – 65/75/85# A2 – 65# all sets B – 85/91/97/105/105 – didn’t do last set at 110# as I felt like I tweaked a little something in my back. My elbows felt super achy today (have felt this way since the bench press on Saturday), which led me to be a bit wobbly on the jerks. C – done with piked push-ups w/ feet on box 2:51 / 2:45 / 2:50 / 2:49 / 2:37. Held AB at 70-75 RPMs for the first set each round, dropped to just below 70 on the second… Read more »
Lets keep an eye on those elbows and avoid a ton of pulling this week.
A. Done.
B. Up to 195
C. Took the Assault Bike outside and did 10 mins: 30sec hard/30sec easy – 130 cals
D. GHDs
Did 1-RM bench from Saturday. 250. No spotter but I was close enough to max.
A. Done
B. 165, 175, 185, 195, 205, 210. Single jerks on last two rounds.
C. 2:06, 2:05, 2:08, 2:12, 2:17. Unbroken until last round then went 8/2 and 6/2. Strict body weight movements are a strength and the bike wasn’t awful enough to completely fry me out…this time. 🙂
D. Done.
C.
First one was 3:00 then lost about 10 seconds each round because of the SHSPU. Did them all in 2’s but had to rest more each round.
Hunter’s strength in afternoon.
Good work Stephanie!
A. 35# BB Then 55# & 65#
B. 2reps x 65,70,75,80,85,90,95 2 extra sets.
C.5:46,5:13,5:21/ 30 ft HS walk, 5 kipping HSPU
D. Done 2 25# DB
Thank you! Feels great to be back!!!
Good job Litsa!!!
I’ve got a pretty sick kiddo. Got some time in on the bike but that’s all. I will do today’s programming on Thursday.
I hope he is feeling better today!
Took a week off after Qualifiers. Wow. Today it felt like I took a month off
A. Done
B. Up to 245. (80%). Stooped there
C.
1:49/1:52/1:56:2:06/2:23…. strict Pull-ups got me.
Great work on the conditioning piece Keith!
A1)135,155,165
A2)115
B)160,170,185,195,195,215
C)2:01,1:59,2:17,2:41,3:16
This ended up being rough
Rd1&2 were good rd three PU fell apart, rd4&5 everything fell apart
A1)75/85/95
A2)65/75/85
B)100/110/120/125/130/135
C) ran out of time. Had to go pick up my son.
Today I had: A. 5 sets: 2 min rest3 attempts at max HS hold10 around the world5 skin the cat5 strict banded ring dips B. 5 sets: 3 min rest6 reps of back squat 32X1Same weight as last week C. Amrap 12:250m row10 burpees10 db snatch 35 Great day !!Was feeling a bit rushed for time, but did a good job of of staying in the moment and focusing on onething at a time. :)A. done. LOVE this stuff. 🙂 Got my longest balance yet – my coach saw it and said he wasimpressed. LOL. 🙂 I just started to… Read more »
DMA done
A1: bar, 65#,85 A2:85×3 sets
B: 120#,130,140,150,155
C: done
Couldn’t do the 1RM Bench Press on Saturday because I tried a Can West Qualifier that involved doing a 2 RM Clean and Jerk. Therefore I left out the C & J’s and did the bench press test today! Bench Press – went up to 152 lb. which is a 2 lb. PR. I am not very good at this lift! B. Made a slight adjustment to the workout. Rather than doing a second Assault Bike I subbed Skierg for 10 cal. I bought a skierg last week so I was anxious to give it a try! I knew that… Read more »
Fun sub – I love the Ski Erg!!
Congrats on your bench press PR!
(50-54) warm up & mobility: done A. drop to split: 65#, 75#, 85# tall jerks: had to drop to 65# to keep from dipping B. these felt good today 🙂 86#, 92#, 100#, 106#, 112# C. This one was painful, lol! Props to all of you that workout alone. My training partner is on vacation this week and boy was I missing her today! The shspu’s got me. I’ve just recently been able to do them strict (and not very many at a time) so I thought I’d try to do 2 or 3 then modify the last 3 or… Read more »
Great work Tabitha!!! I am so glad you were able to get a few sHSPU into the workout – they are so much harder to do when you are winded so great job!!
Mobility done
A1. 115/135/155
A2. 95/115/125
B. 165/180/190/205/205/215
C. 2:40/2:58/3:20/3:45/4:15 – bike and pull-ups consistent, but died out on the SHSPU. Was very happy to get all reps of SHSPU each round. I would have had to cut reps not long ago, so that’s a win today.
D. Done
Major win, nice work Joe!