Dynamic Mobility & Activation
Spend 60 seconds doing the Med-Ball T-Spine OpenerĀ
and then . . .
Spend 45 seconds per side in the Twisted Cross Pec Stretch
and then . . .
Spend 45 seconds per side in the Perfect Stretch
followed by. . .
Two sets each arm of:
Single-Arm Viking Sloth Presses x 5-7 reps
Rest as needed
Focus on mechanics and tempo, not reps. Slow and controlled on the descent, smooth and strong on the ascent. Try to feel tension through the internal obliques on the descent and engage the lats and pecs as hard as possible on the ascent. You should not be shrugging at any point during this movement.
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 3 reps
followed by . . .
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Drops x 2 reps
followed by . . .
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 2 reps + 1 Overhead Squat @ 3211
B.
Every 2 minutes, for 8 minutes (4 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
C.
35-54:
Five sets for times of:
Assualt Bike x 20/15 calories
Ring Dips x 15/10 reps
Rest 2 minutes
55+:
Five sets for times of:
Assualt Bike x 20/15 calories
Stationary-Dips x 15/10 reps
Rest 2 minutes
*Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.
D.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Piston Push Downs x 60 reps
Rest as needed
A1. 35/45/55
A2. 65/75/85
A3. 85/95/105/115/125
B. 105/105/115/115
Gym WOD Everyday Warrior fundraiser
14 min AMRAP
4 burpee bar MU
28 KB Swings 35#
20 box jumps 20″
4 rounds + 43
Mobility done – I had to use a low box for the Viking sloth presses squat
A) 105# snatch press, 45# snatch drops & balance & OHS. Focused on movement and mobility with proper back and shoulder positions. Back and midline is tight from Saturday workout (I did it Sunday) – PT tomorrow will hopefully help loosen it up.
B) 135# power snatch
C) 1:20, 1:19, 1:34, 1:40, 2:00 – did 3 sets of 5 until last round of 3,3,3,2,2,1,1 dips
Holy ?- quads and triceps were both cooked starting 5th round.
D) done 25# and red band
Helllloooooo triceps!
DM&A
A.1 45# / 55# / 65#
A.2 95# / 115# / 135#
A.3 135# / 145# / 155#
B. 155# / 175# / 195#
C. 1:03 / 1:05 / 0:58 / 1:01 / 10:06
D. Done
Day 1 back from a 2 week break off the Invictus Masters programming. Felt sluggish and stiff in the lifts but felt great engine wise! š
Nice to see you back Alvaro – solid work on Part C!
DMA
A. Bar/75/85
A.2 85/100/115
A3. 95/105/115/125/135
B. 95/105/115/115
C. Sub row: 1:03/1:05/1:04/1:00/1:02
D. Done 25# and red band.
3*12 rev hyper with 12# med ball
First day following this program. 44 6’2″ #205 recovering from a shoulder injury.
Mob- done, felt awesome!
Snatch press-#45
A-75/95/105
115/125/135/145
B-95/115/115/115
C-modified to 5 ring row 10 push ups
1:47
2:03
2:07
2:45
2:41
D-done with #35
Welcome Jason! Please let me know if you have any questions!
A.
SOTS-45, 65, 95
Snatch Drop-145, 155, 185
Snatch Bal-185×4 felt great back in gym
(not sure of the difference balance bs drop) went to catch in both…
B.
155,165, 175, 175
C. Row and ring dips (no bike)
1:12, 1:26, 1:28, 132, 1:29
Drops have no dip and drive, snatch balance does. Hope that helps!
Got it! Brain fart…Been a while and funny because I performed them like that with blocks finally.
Mobility done
A1. 55/60/65#
A2. 115/120/125
A3. 135/145/150/155/160
B. 130/130/135/140
C. 1:23/1:38/1:58/2:22/2:24 – dips were really hard to maintain. Started 5/5/5, then 3’s, then whatever I could get.
D. Done
did everything
all snatch work was done power snatch because of knee surgery
did not go heavy but did go
How are you feeling post knee surgery?
It’s getting there. Other than feeling out of shape the knee feels ok. Still about 2.5 months away so I guess doing well
A. drops 95/95/95, then 115/115/120/125/135
B. 95/95/105/105
C. 1:34/1:43/1:53/1:56/1:57
Mood and desire to train is a bit off today so just did the lifting and some HS work.
A1: 65; 75; 95
A2: 115; 135; 145
A3: 145; 155; 165; 175; 185
B: 145×4
Hope you get some good rest and feel better tomorrow!
Mob done
A. 65,8595
95,105,125
125,125,135,135
B. 135,135,145,155
C. 45,55110,130,158 Rx off the bike in :20-35 sec.
What happened in that last round Brian?!
Legs were getting tired and have been fighting tendonitis in my right elbow so dips we’re slow I felt good untill round 4 and started to get sore so broke them in five maybe to much.
Oh no Brian – stay off anything that flares up the tendonitis until you can get it back down under control.
Lol … Not gonna happen I try space out my elbow stuff but I’m working out 15_18 hrs a week so can’t stop now .
Mobility was awesome A1- 95, 105, 105 (lbs) A2- 105, 115, 125 (lbs) A3- 95, 115, 125, 135, 145 (lbs) battle with the 145 because when dropping let the bar go forward. Had three fails until I got it. Feel I could go for more 155 or 175. B- 2 sets @ 105 lbs 2 sets @ 115 lbs C- :58 / 1:11 / 1:58 / 2:02 / 2:11 that last round was suffering Lactic Acid ??āāļø D- Not completed Note: Had gymnastic clase on Saturday it was awesome- 10 ring mu unbbroken never had done, bar mu 6 unbroken… Read more Ā»
Congrats on your gymnastics improvements!!
Did you happen to film your snatch work from today? If so, upload it either in here or on the FB page so I can take a look at it!
Only occured to filmed the last rep @115 for the high hang snatch will upload
Mobility – done
A1 – SP 35 – 35 – 40
A2 – SD 55 – 60 – 65
A3 – SB&OHS 65 – 75 – 85 – 95 – 105
B. HHS – 85 – 85 – 90 – 90
C. Scaled the stationary dips to 5 & 5 push-ups (easing back into dips)
1:56 – 1:54 – 2:08 – 2:11 – 2:17 Wow. Those got tough!
D. TP 20 – 25 – 25 PPD’s – done!
Nice work Barry!!!
Thanks Nicole
C. 2:15, 2:20, 2:30, 2:45, 2:20
Nice job brining your last set back down. Looks like you just let your round 4 slip but recovered well for your last set.
Most definately rd 4 i was cramping in the legs. Maybe tad dehydrated.
Check out todays blog post on how to stay hydrated!
Will do.
DM&A DONE
A.95#
A2. 115#
A3.115#
B. 105#
C. 1:17, 1:45, 1:56, 1:59, 1:59 Did dips on rings, bike killed me today.
D. DOne.
Nice work Chris!!
DMA – done A1. 3 sets with 45# bar – I can go heavier on these but it doesn’t feel good so I kept it light. A2. 95/115/135 last bar was too heavy. I hit the reps but didn’t move well. A3. 155 x 3 sets. Perfect weight for fast and good reps. B. 135×3 x 3 sets. These felt really good at this weight. C. 1:23/1:32/1:31/1:39/1:55 Did 30 cals on an old school AD. Was taking me between 55 and 65 seconds on the bike. Did 3 sets of 5 on all dips. This really sucked. My legs were… Read more Ā»
Nice push Pierre. What is going on with your shoulders?
Thanks Nichole. I’m not exactly sure that it’s even my shoulders. Right side is good to go. Left side has historically given me some issues. Had an MRI years ago and had a 10 to 2 Labral tear that the surgeon said wasn’t serious enough operate on. Didn’t cause pain. Moreso instability. I feel like it has maybe been like that for years. It feels strong but lacks mobility. I’ve always struggled doing one handed ohs squats on my left side. It’s not a strength thing, it’s positional, and I don’t know if it comes from my shoulder, poor thoracic… Read more Ā»
Good call on going lighter on the Sotts press. That doesn’t need to be a heavy lift, especially if you struggle with overhead mobility on that one side. Work position first. Glad you are very aware of your body, though, and can call it when you start feeling it!
The mobility work felt great today. My back was extremely tight when i woke up this morning. I did the local WOD at 6am, which was 3 rounds of: 400m run, 15 C&J, and 75 DU’s. That was followed by some breakfast, and quiet time, before heading back to the gym for this workout.
A. 45# bar for Snatch Press
PVC pipe to work on Snatch Drops
45# bar for Snatch Balance
B. 70# for High Hang Snatch
C. 17:08 ( 1:50, 1:45, 1:52, 1:48, 1:55)
D. Did banded Tricep Press Down and core work.
Glad the mobility was good to you today!
A1) Sotts Press -35, 46, 55lbs
A2) 55, 65, 65
A3) 75, 85,85,95
B) 75, 85,85,90
C) 1:45/1:42/1:47/1:43/1:41 did dips using boxes so I guess that’s scaled? Still blew out my shoulders though, so it was perfect for me.
D) done
Great work Dawn! Nice job staying consistent with your times.
I only have access to an old school airdyne today. Not sure what cal conversion would be. Anyone know the conversion or know approximate time range I should aim for? Thanks in advance.
It so depends on each model but choose the calories based on time and you should be doing the assigned bike calories in about 1 minute.
Back after trip to Crossfit games and vacation. Did some drop – ins and hit some classes last week.
DMA – Done
A1. Training Bar
A2. 65/75/85
A3. 95/105/115/135/145
B. 135
C. Modified to 15/10 ran out of time after 4 sets.
Hope you enjoyed the Games!!