Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
and then …
x 5-7 reps
Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
Shoulder Prehab
Two sets of:
5 Incline DB Y Raises
5 Incline DB T Raises
5 Incline DB I Raises
Rest as needed
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Lift-Off + Snatch
Sets 1-3: 80-83%
Sets 4-6: 85-88%
B.
35-54:
For time:
800 Meter Run
135/95 lbs Shoulder to Overhead x 20 reps
500 Meter Row
Pull-Ups x 40 reps
800 Meter Run
55+:
For time:
800 Meter Run
95/65 lbs Shoulder to Overhead x 20 reps
500 Meter Row
Pull-Ups x 40 reps
800 Meter Run
We will start to incorporate more barbell movementes into conditioning as we prepare for the October Open. When you come in from your run go straight to the barbell and pick it up to start your reps. Be effecient with your breathing during the shoulder to overhead and make every rep count (ie. ensure lock out before bringing the barbell back to the shoulders).
I expect everyone to empty the tank on the last run, your last 200 meters should be as much of a sprint that you can garner.
Additional Session
(Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Take 10 minutes to build to 75% of your back squat, and then …
Five sets of:
Back Squat x 4 reps @ 78%
Rest 2 minutes between reps
B.
Three sets of:
Landmine Press x 8 reps (right)
Rest 30 seconds
Ring Rows x 10 reps @ 3011
Rest 30 seconds
Landmine Press x 8 reps (left)
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds
A. 47.5,50,52.5kg
B.16:40
DMA
ONLY TIME FOR LIFT
A. SN LO + SN = 135/145/155/155/165/170F
Warm up Done
A. 62-63-64-66-67-68kg
B. Time 12:45
Additional session
A. 93kg
B. No time unfortunately
Warm up Done
A. 62-63-64-66-67-68kg
B. Time 12:45
Additional session
A. 93kg
B. Had no time
Running a day behind because I decided to go for a long run (6.5K) yesterday.
A. My full snatch is not really there, so modified to a Lift off + Power Snatch + Overhead Squat. 1-3 @ 65lbs, 4-6 @ 80lbs.
B. 17:49. Scaled the weight for the S2OH to 110lbs. First 800m in 3:36, second in 4:07.
Glad you still worked in the OHS – great job Chris!
DMA done A. Worked from 40 to 44 kg (44 kg is actually a PR, but I always calculate my percentages from a 1-RM of 50 kg 🙂 Still not happy with my technique, will upload some of the lifts on Facebook. Additional: A. Worked up to 67 kg (75%) and then five sets at 70 kg, heavy but I managed all lifts. B. Landmine presses at 32 kg (20 kg barbell + 13 kg in plates), ring rows & hollow holds completed Had to take a break and resumed after 1,5 hour B. 16:27 min (Run around 4:00, STOH… Read more »
Great job today Marie!!
DMA and snatch before work. 6:30
B. 13:27 RX at CrossFit Santa Cruz at 18:00 Hours
Awesome Joe!! Great time on the workout!
A. Worked to 105
B. 17:44
I did not follow program last week but I am back! I prepared for my first Powerlifting meet. 🙂
Litsa!! How did it go?!
I got 4 state records!
130k Back squat 75k bench 140K Deadlift. 345K Total
Was fun!!!
DMA done plus crossover symmetry
A. Snatch lift off plus snatch, 45/45/45/50/50/55/55. These felt REALLY GOOD today. I will post videos.
B. 17:14. Did 65#. (My max is 97). Maybe should have tried 75#?
Optional back squat 85/90/95/95/95
I am so glad they felt so good – can’t wait to see them!
DMA, warm-up and shoulder pre-hab done A – snatches were not happening today. I never even got to what was supposed to be my starting weight before I started failing. Ugh! I’ll upload some videos. I just felt super slow today! B – did the 55+ version – 15:58 First run 4:00, 20 S2OH UB, row 2:24, pull-ups (kipping) 3-7-7-7-4-3-3-2-2-1-1 (forgot to chalk my hands in the beginning, which is why the first set was only 3 / by the end, my pull-ups just go away), last run 3:58 (first 400m was pretty slow, but then I picked it up… Read more »
Good to be back with you awesome individuals!
A.125/125/125/135/135/135 first bit of snatching in a year.
B. 12:15 rx STO 10/7/3, row 1:50, PU 25/15 run splits???
Additional work
A. BS 5 sets at 260
B. Done. Land mine press with 25 lb plate on bar.
Happy to have you back Denny!! Crushed that conditioning piece today!
A: Snatch sets 1-3 @75
Sets 4-6 @85
B: pressed for time so i snuck over to performance and did Helen. 8:37 today…last time (april 24 2018) was 10:30! So im happy i tested that today 🙁
Optional A: Back squat done at 195#
Ohhhh well done Amber!!!
Well feel like I’m starting from scratch again but happy to get back at it.
A. Kept snatch super light to work on form and get my leg/knee moving again ,hopefully in a better pattern and better footwork. 60/65 lb power.
B. Subbed 1000m row for run
And used the 55+ Sto weight cause my knee is 80 yrs old ?
15:16.
No squatting yet but did b/w step ups to a 14” box
Did some hspu gymnastics and sled push nice and easy to build my legs strength back
Nice work, lady! ?
Thanks buddy!!!
Yay Erin!!!! How are you feeling?!
Hi! Knee is just tight not real painful. Working on getting that range of motion back, and strength as well. Seeing a chiropractor that did some soft tissue work on that leg seems like it will help.
A) Snatch 135,140,145,150,150,150
B) 17:41. First time killing since the injury. Broke it up 10,10,7,3,5,5
C) sq. 5×4 @ 230
D) 45# landmine
Super fun day! DMA done! 24# for kb warm up, 5# dbs for Ys, Ts, Is. LOL. A. 3 sets at 80#, 3 sets at 85#. Did one snatch at 90# just for fun. 🙂 B/ Time: 15:09. First run 3:45. I had planned differently but wound up doing 5/5/5/3/2 on s2o. Had trouble getting good legs for those after the run, so good thing we’re practicing this stuff! Rowed a bit slower, around 2:15, then did pull ups in 6/5/5/5/5/4/3/2/2/1/1/1 as at that point, once they started to break down, I just wanted to finish them up and get… Read more »
Great job!
Thank you!! 🙂
A. 115,115,120,125,125,125
B. Tested the foot a little with a 400m at the end.
35 Cal Assault Bike
20 S2OH (12/8)
500m Row (2:05ish)
40 Pull-ups (20/15/5. Blister opened up from Sat’s pull-ups and I broke that second set. Ug!)
400m Run
15 Cal Assault Bike
13:00
Afternoon:
Back squats at 160
most of the 2nd part done
How did your foot do with the 400 m run?
It feels ok which is promising. It was also ok after the 60 burpees over the erg on Friday. Baby steps…. ?
A)140,145,145,150,155,155
B)16:54 @135
Great job Frank!
DMA – done
A. 108 – 110 – 112 – 115 – 118 – 120
B. Subbed 1000 m Ski erg for the run. We have some road construction taking place on part of our run course!
1000 m Ski – 4:26.6
S2O @ 95 lb. – UB (37 spm)
500 m Row – 2:02 (24 spm)
Pull-ups – broke into sets of 4 throughout
1000 m Ski – 4:18 (39 spm)
Optional Session
Landmine Rows, Ring Rows, and Hollow Body Hold (done)
Killing it Barry! Great job on your snatches!
DMA) done
A) 175,175,185,185,195,205(fail)205(good)
B)12:37
S2O unbroken/pull-ups-20/10/10
Optional:
305 each set
Press 75+bar
Blazing fast time, as usual!! 🙂
DMA done
A) snatch 37.5 and 40kg
B) rxd 16.39
C) back squats 74kg 5 x 4
Great job today!!