Mobility, Activation and Warm-Up
Spend 5-10 minutes rolling out your IT Bands, Quads and Hamstrings.
and then …
Glute Activation Warm-Up
Upper Body Banded Warm-Up
Clean & Jerk Progressions
Every 3 minutes, for 21 minutes (7 sets):
Clean x 2 reps + Jerk
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
All Age Divisions
Ten rounds for time of:
Row x 20 Calories
Assault Bike x 10 Calories
Every 4 minutes Run 200 meters
Posterior Chain Accessory Work
Three sets of:
Landmine Press x 8-10 per per arm
Rest 15 seconds
30 Second Med Ball Throws x Max Reps (right side)
30 Second Med Ball Thows x Max Reps (left side)
Rest 90 seconds
followed by …
Three sets of:
Banded Face Pulls x 15 reps
Rest 60 seconds
Single Leg KB Romanian Deadlifts x 6-8 reps @ 31X1
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Optional Additional Gymnastic Strength Session
35-54:
Four sets of:
Ring Support Hold x 10 seconds
Rest 15 seconds
Strict Toes to Bar x 10 reps
Rest 15 seconds
Ring Dip Hold x 10 Seconds
Rest 15 seconds
Strict Pull-Ups x Max Reps
Rest as needed
55+:
Four sets of:
Dip Support Hold x 10 seconds
Rest 15 seconds
Strict Toes to Bar x 6-10 reps
Rest 15 seconds
Dip Hold x 10 Seconds
Rest 15 seconds
Strict Pull-Ups x Max Reps
Rest as needed
MAWU) done
C’s&J) 90-103kg
Condo) skipped
Accessory) done
Mostly over this cold/sinus thing but still don’t want to push it with heavy breathing.
Unrelated to that, my lower back is hurting – weird cause it feels more like a disc issue (out of place?) than a muscle strain. Could be from sleeping sitting up to help sinus drainage. I’ll see how it feels next few days – heading out of town anyway, so I’ll use the time to try to recover.
At hotel gym Singapore so I had to modify a bit.
MAW done
C&J: 4 sets at 50 kg ish and 3 sets at 55 kg ish. felt okay.
Conditioning: 10 rounds of 20 calories Concept 2 Rower and 15 burpees. Total time 29:27 min
Accessory:
Landmine presses with 35 kg ish for 10 reps
16 Russia. Twists with a 5 kg plate
Banded face pulls with red band (always traveling with this) and DL with 18 kg DB for 8 reps.
Optional perhaps later.
On holidays open gym: jerks up to 130–failed x 2, back down to 125, all power cleans due to sore knee lately
5 x 10 cal row, 10 ttb
Rest then
20/15/10 wallballs and rings dips
5 km hike later in the day
10 rounds: 23:32 A little grindy.
A. Went lighter today
165/165/175/175/175/185/185 all powers
B. 36:53 WOW
C. Done
Hope you enjoyed that conditioning piece 🙂
DMA done
A. C+J complex 130/140/150
B. Modified to 20 cal row/10 lateral burpees over bar and 60 DU every 4 min to mimic upcoming comp wod. took me 34:30. Wow that was rough but fun!
Great job Vivian and glad that workout was fun for you! I enjoyed it as well!!
Enjoy todays session!