Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – T-Spine Pulses on a bench x 45 seconds
Minute 2 – Banded Pass Thrus in a squat
x 45 seconds
Minute 3 – LAX Pec Smash x 30 seconds per side
A.
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…
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 …
Two sets of:
Xiaopeng – Part 1
x 6 pass thrus
Rest as needed
Xiaopeng – Part 2 x 6 pass thrus
Rest as needed
B.
Check out this article about the proper high hang position and proper mid-thigh position.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving
x 5 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Snatches + 2 Overhead Squats @ 60-65% of 1-RM S
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch from 2″ below the knee + 1 Overhead Squat @ 70-75% of 1-RM Snatch
C.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 10 reps
Aim for three heavy working sets.
D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
followed by . . .
Two sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes
followed by . . .
Two sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes
followed by . . .
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)
A. Completed, light weight 5#
B1. 40
B2. 73
B3. 83
B4. 98
C: 35/45/55/65/70
D1. Short rope 90# x4
D2. 90/140 – No stops
D3. 140/140 – No stops
D4. 70KB
Dynamic Mobility and Activation: DONE
A. DONE
B. Skipped Part B and did the first week of rehab training
* 5×3 Pause Squats Ascending In Weight: 95/115/135/155/175… Then 2 additional sets 2×2 at the highest weight achieved.
* 5×5 Snatch Grip Starts: 115/135/155/175/175
* 3×8 2 leg RDL: (not heavy) 155/155/155
* 4×8 Death March: 25#/30#/35#/35#
C. DONE 95/115/115/115/115
Did no do strong man because I didn’t see it till later. I’ll fit it in this week sometime.
A: done
B1: 75
B2: 130
B3: 160
B4: 185
C: forgot
D: done
Solid Brent.
Still nursing a bruised heel that can’t put pressure on. Went for a swim after work and I felt really natural and powerful with my strokes. Been swimming a lot lately so that may be why.
Total bummer about the heel! Do you remember how you bruised it?
I let go too early on rope climb decent. Thought I was about a foot off the ground but fell a few feet and landed flat footed without knee bend… it was one of the last climbs during California Club…
Bummer Kincaid! Let it rest up – now is the time!
800m warmup run
A. Done.
B1. Skipped.
B2. 65-75#.
B3. 75-85#.
B3. 85-95#.
All OHS bar only.
C. 75#.
D. Didn’t have sled or sandbag. 10 legless rope climbs yesterday. Subbed 100m of 95# BB OH carry.
1 mile run.
A – done.
B1 – empty bar to 55#. Ugh, these just hurt.
B2 – 95/105/105
B3 – 115/120/125
B4 – 130/135/140
C – 95/100/105/110/110(8+2)
D – rope pulls with 90# on sled. Reverse drag and forward pulls both at 225#. Need to go heavier next time. Sandbag carries w/100#. 2x150m. Had to stop once cuz arms on fire.
Use a training bar for the presses, they shouldn’t hurt
10-4, thanks. I also need to get back to my ART guy and have him find me some more mobility too. 20 years behind a desk and a computer hasn’t done me any favors. 🙂
Totally! I am a huge fan of ART.
Yup! ART has saved me from countless potential injuries. When I started CF a little over 2 years ago I couldn’t overhead squat a PVC pipe. I just wish it were cheaper!
AM – Endurance Vo2 max work 300/200/100 repeats
PM
Mob/ Act done
A. Done –
B1-Bar/ 65/75/85/95
B2-95/100/105
B3-120/125/130
B4-140/145/150
C. 115/120/125/130(7+3)/135(5+3+2)
D. 235 rope pull then 115 lbs on a tire for rev drag and harness pull. Ended with carry yoke Zurcher style as I don’t have any sandbags.
Mobility and A. DONE used 5# and 8# DB’s.
B1. 45/45/55/55/55
B2. 75/75/80
B3. 85/85/95
B4. 100/100/105
C. 45/65/70/75/80
Then did Competitors Metcon (pre knowing about strongman)
5 Rounds 400m Run, 8 SHSPU, 16 C2B, 20 KB swings 55#, 2 min rest
4:22/4:30/5:03/5:13/5:57 total time with rest 33:05
C2B got real ugly the 4th and 5th round. Everything got ugly the 5th round 🙂
Session 2: Strongman (still new to this, trying to find that heavy as possible)
D1. 160#/210#
D2. 300#/350# No stops
D3. 210#/260# No stops
D4. 100# punching bag, 9 stops! This one was tough.
Solid day Jean ??
summer games in 2 weeks away… eek. Trying to get that cardio ready!
Ugh! I’ve been gone so much I’m nervous about my cardio ?
EMON done-love these!
A1) used 3lbs
2) used 10 lbs
B1) 43,45,50,x2s,53x2s
2) 58lbs
3) 62x1s,70x2s
4) 78, had a few misses but completed 3 sets, I need so much work out of the hole!! 🙁
I struggled..
C) 45×10,50×10,55×10,60×10,65×10
struggled with the last set.. im soo weak at presses -I need to work on these more
totally missed the rest of the WOD at 4 am I overlook many things bah
I will make it up!!
🙁
A:Done
B1: 45,55,65,75,75
B2: 65,75,85
B3: 70,85,90
B4:105
C: 95
Don’t have a sled, or a long rope. So, No D today.. Rowed for Cardio.
Still had 3 hours to kill before my boss gets in so looked up a local CF box and dropped in. Workout was:
15 min to build to a heavy snatch – Hit 185lbs then called it quits.
Metcon: 3:50- fun one!
For time:
60 Double unders
20 Toes to Bar
60 Double unders
20 Deadlift 135/95
60 Double unders
20 Wall Ball 20/14
A. All done; need to do this more. My left shoulder is bothering me and I really feel weakness in certain exercises. B1. All with empty bar; this hurt my left shoulder so kept it light B2. All at 80# B2. All at 95# B3. 110/110/115# C. Started with a heavy-for-me 85# as that was the base of my snatch work…didn’t want to change weights and hoped I could make it…..got 10 reps, then 9 reps, then 8 reps, 8 reps, 7 reps all at 85# D. Only had time for sled pull but did and extra set. All with… Read more »
Right off the plane in Tucson and since I had 7 hours to wait for someone else to come in I head straight to the gym. It was on an Air Force base and they had to of had the thickest barbells I’ve ever seen(non axel)!! Is there such a thing as a 50mm bar because that’s what it felt like. Luckily I found the one 28.5mm bar there. B1: 45; 55; 65; 75; B2: 115; 120; 125 B3: 130; 135; 140 B4: 145; 150; 155 These all felt really good! C. 95; 105; 110; 115; 120 (5) this really… Read more »
That is a good way to spend your time!
B1-35/45/55/55/60
B2- 55/60/65
B3- 70/75/80
B4-85/85/85
C- Used DB all at 25#
D- all at 120
No sandbag
M&A -Done
A. Done, liked the M&A and the part A stuff, coming off a labrum repair surgery for my shoulder last year and this kind of thing is great for me!
B1. 35, shoulder is still tight, tough move for me
B2. 95
B3. 115
B4. 135
C. Built up to 115
D. Done, loved all of the strongman stuff, cant wait for more of it!
Glad you like it Mike – it is so important to keep up on all that stuff to rebuild the stability in the shoulder and prevent an injury from happening again.
Mobility and A done
B. 22# bar for press/60#/70#/80
C. 35/45/55/60/65(6/2/2)
D.only sand bag, #80,no sled work
Snatch press and shoulder press some of my weakest moves for sure. Should have used the 100# sandbag
M&A-Done
A. Done
B1. 45,45,50,55,55
B2. 65,65,70
B3. 75,80,85
B4. 90,90,90
C. 115,105,100,95,95
Didn’t see D when I looked at post this morning so I stopped after C. Not sure why I couldn’t see that?
It wasn’t updated – so sorry Kevin! We didn’t get it on until about 8:15 am PDT! It won’t happen again!
No problem Nichole. Thank you for the update.
Not the best of days:
MObility done
A) done: #like
B) kept it super light; not feeling really explosive after my vaca too much eating and drinking
C) 105/110/115/120/125
D) saw this late and tried to get it done in the afternoon, but after the hand over rope pulls I got hives and itchy. Just decided today wasn’t the day…
Tomorrow will be better. LOL
Glad to be back after a week of vacation that including swimming, snorkeling, fishing and eating way too much in Florida.
Mobility completed.
A)Completed
B1)45#(2)/55(3)
B2)75#(3)
B3)85#(3)
B4)105#(3)
C)95#/105(2)/110/115
D1)155#/165
D2)310#(2)
D3)310#(2)
D4)80# sandbag. We just got our sandbag and this is completely different than carrying a heavy bag.
Off to New York tomorrow and will be back on Wednesday.
World traveler!
Haha! I would much rather have my sleep instead of waking up at 3:00 am to catch a 5:45 flight.
Mobility done
A. Done
B1. 45# – man those are awkward. Nichole makes them look so easy on the video!
B2. 95/100/105
B3. 110/115/120
B4. 130/135/140
C. 95/105/110/105/95
D. 160# hand over hand, 180 reverse drags, 205 pulls. No sandbag, so bear-hugged a couple plates and went for a walk.