Dynamic Mobility & Activation
Partner Assisted Front Rack Stretch x 3-5 pulses per side
and then …
Three sets of:
Psoas Pulse x 8-10 pulses
Butterfly Stretch
x 30 seconds
Squat Rocks x 30 seconds
and then …
One set of:
Banded Clam Shell x 10 per side
A.
Every 3 minutes, for 15 minutes, complete:
Front Squat x 5 reps @ 80%
B.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 70-75% of 1-RM Clean
C.
Every 4 minutes for 16 minutes, for times (4 sets):
Assualt Bike x 60/40 seconds (Max Calories)
then …
Two rounds
Chest-to-Bar Pull-Ups x 8 reps
Wall Ball Shots x 12 reps
40-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: Chin-over-the-Bar Pull-Ups; 20 lbs to 9′ target; 10 lbs to 9′ target
*Try to keep consitent calories and fast transitions during the two rounds.
D.
Four sets of:
Glute Bridges x 45 seconds (45-54: 135/95 lbs; 55+: 115/75 lbs)
Rest 45 seconds
Banded March x 45 seconds
Rest 45 seconds
Tuck Up to V-Up Complex x 45 seconds
Rest 45 seconds
A. 130/130/135/135/135. Not 70% yet
B. Scott’s press position not happening with weight. Then 83/98/113-118
C.2:29/2:45/2:55/3:10– too hard on round 1
D. Done
A. Done (105 kg)
B. 60/70/80
C. Used a Rower 23/20/20/21 between 2-2.30
D. Didnt have time.
Dma done
Sotts 65×5
FS 135/165/185/205/225
3/3 165/185/195
2/2 205/215/225
1/1 235/245/255
Sub row and air dyne finished first round unbroken wallballs unbroken. That was rough.
D) complete flute bridge sucks.
Glad to be back at it almost a full year of Crossfit but want to get back to the games this year and this programming is going to help.
Thanks
DMA done.
B1. Skipped Sotts.
B2. 95-105#.
B3. 115-125#.
B4. 135-155
B5. Feeling good, went for a 5# PR at 165. Success!
A. 135/145/155/155/155#.
C. Subbed row. 16-19 cals each row. All rds around 2:45-3:15 mins.
D. No time. But I was “done” after C.
Congrats Rodney!!
Day 2 – yikes
A) all 52.5 kg
B) 3’s @35 2’s@45 1’s@ 52.5
C) REALLY!!! 1)11/2:53; 2) 10/3:05; 3) 9/TAPPED OUT after 1r+4c2b went outside for a cry/spew talked myself back finished the 4c2b +12wb over time so waited til next 4 min and 4) 10/3:42
D) done
A. 280 across
B. 3/3 165/170/175
2/2 195/215/220
1/1 235/245/265
C. No time
Mobility
A. 175#
B1. 35/45/45/55/55
B2. 105/105/115
B3. 125/125/130
B4. 135/135/145
C. 13/12/11/12, 2:23/2:28/2:32/2:50 did t2b on accident. ?
D. Glute bridges/tuck ups.
Great work Jean!!
AM-Swim
PM
Mob Done
A. 275 x 5 all sets
B1-up to 75 pounds. Working on patience with this skill. Working in mobility.
B2-155 all sets
B3-185 all sets
B4- 215 all sets
C. No bike so rowed cals in minute
30/30/28/27
D. Done w/ Bridges at 185
Post Rev Hyper 3×20
Well today was about as much fun as anticipated. Yeesh.
A – 5×5 @235. Pretty happy with this.
B1 – Sotts 35/45/55/65/75
B2 – 3+3 145, 155, 165
B3 – 2+2 175, 185, 195
B4 – 1+1 205, 210, 215
And then I punched my one way ticket on the pain train…ugh
C – Sonofab!&$#, that damn bike just kills me. 2:45(18), 3:11(16), 3:25(14), 3:50(13). Wall balls unbroken (hey, it’s a small victory).
D – Done.
Tonight: ROMWOD and then firing up the epsom salt bath.
Hope that epsom salt bath was nice!
I’ve been hurt- left meniscus tear- so doing my own thing.
Yesterday
did strict press 135×8/145×8/ 150×8
5 reps single arm press w 60
then a 10 min EMOM of 12 cals on bike/12 c2B
Today
Bench Press 135×10/155×10/175×10/185×8/205×6/225×8/245/265/275/280PR/ 285PR
did a 12 min EMOM
15 cal bike
5 MUs
15 GHD sit ups
When the Beibs comes on, all your pain goes away. ? Crazy PR man!!
Impressive on the bench! ??
Nice work on the bench Al!
Email me with what the doc said. I will be off the grid from the 22-3rd so message before then!
Mobility Done
A. FS all #135
B1. 85
B2. 100
B3. 115
C. Done-Hard to time I was all over the place. It was busy open gym.
First set did 8 C2B 12 WB then 4C2B & 6 wall balls. Darn it. The last 3 sets I did bike the I finished the 2 full rounds! YAY!
C2B were good. STarted using a higher bar and I was doing 4 to 5 at one time.
Getting better.
D. Done-working on the Tuck V Ups
Mobility done
A. FS at 180# all sets x 5 reps
B1. 35-45-55-65-75#
B2. 105-110-115#
B3. 125-130#-135#
B4. 145-150-155#
C. R1-13 cals, 2:14
R2-12 cals.’, 2:20
R3-13 cals, 2:26
R4-13 cals, 2:43.
*Used 16# ball to 10′ target
D. Done
Nice work Cheryl!
Mobility done.
A. 250 5x
B. 45-65 sotts, 120-130, 135-145, 150-165
A- 130
B1- 55 and 60
B2-85
B3- 95
B4-105- power cleans felt off today
C- did this wrong.. will redo tomorrow. Also- I don’t have an assault bike so will need to row.
D- ran out of time
I think I am going to have to train a day behind so I can see all the comments to make sure I am doing everything correctly.
Also having trouble fitting everything in. I usually only have 45-1 hour to train.
It’s been way longer than usual the last couple days. Normally it’s 1.5 – 2 hours.
I agree. 4 rds of 100′ OH Yoke carry yesterday was crazy!
Cut out what you need to to fit it in Carrie – the past few days have been long but normally you can get everything in around 90 minutes!
Mobility – done A. Front Squat @ 80% – 165 lb. for all sets (Happy to make it through these. I remember how difficult it was last week to complete the sets at 75%. Kept thinking that on the next set I would probably fail, but it didn’t happen! Already fearing what lies ahead for next week.) B. Sotts Press – 15/25/35/45/50 3 P’s + 3 P.C’s – 95/95/100 2 P’s + 2 P.C.’s – 115/115/125 1 P + 1 P.C. – 130/130/140 C. Rowing, PU’s, WBS – had to sub rowing for an assault bike (don’t have one to… Read more »
Way to push it on your own Barry!
Absolutely Barry!
A) #240
B1) Skipped Sotts Press
B2) #165 for all
B3) #195 for all
B4) #230 for all
C1) Assault Bike was 19-19-19-20, from looking at other scores either I really suck at AB or maybe our bike reads low! haha
C2) 1:49 RX
D) Complete
A- 245#
B- 465# (still not comfortable with that movement) then 135#/ 160#/ 185#
C- 2:00 even on C2B/ Wall Ball
A: Did Hatch Day 2- Week 1
B: 60; 65; 75; 85; 85lbs
B2: 135; 145; 155
B3: 160; 170; 180
B4: 185; 195; 205
C: 24/2:50
21/ 3:01
18/ 3:10
Didn’t do last Rd. The endless pursuit of figuring out pacing on the Assault Bike! Tried to stay at 550 watts but went out to hard (650-700) on the first rd and just died!
D: Done.
Corey… I went in with the pace in my head and was able to keep it. did not blow out the calories by any stretch but was able to maintain my pace pretty good on the 2 rounds. I didn’t kill it on the bike at all… but it was painful enough. LOL
DMA done
A. 195 across
B.sotts
45,55,65,75,85
B2.135,145,155
B3. 165,175,185
B4. 195,205,210(f)205
C1 33cal/35cal/31cal/29cal airdyne no assault bike
C2. 1:50
D. Too tired will try to do Thursday
Mobility done
A. 200X5
B1. 55/65/70/75/80
B2. 140/145/155
B3. 165/170/175
B4. 190/205/225
C. Did 60 sec max cal on bike, then 2 rounds of the c2b and wbs every 4 minutes for 16 mins – 31/27/25/21 cals (went out too hard). Times were 3:08/3:21/3:31/3:33.
D. Done
That was a heck of a workout today!
Dude you destroyed that workout! After the 30 + Cals on AB I need to sit down my, it took me almost 1:30 just to get right after each round
I don’t know about that! For whatever reason I feel like I can move on the bike. Maybe my height is a benefit? After the first 2 rounds though I had to push through some serious leg burn!