Dynamic Mobility & Activation
Wrist Stretch x 60 seconds
and then …
Three sets of:
Banded Hip Flexor Stretch x 45 seconds per side
Deep Squat Progression x 3 reps
Thoracic Rotation x 5 reps per side
and then …
One set of:
Banded Hip Bridge x 50 reps
A.
Every 3 minutes, for 15 minutes, complete:
Front Squat x 3 reps @ 85%
B.
*SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.
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 (4 sets)
Row x 90 seconds (Max Calories)
Toes-to-Bar x 10 reps
Strict Ring Dips x 6 reps (55+: Strict Stationary Dips x 6 reps)
Practice quick starts and getting off the rower quickly. Practice fast transistions to the pull-up rig. Get off the erg and get to the rig immediately.
D.
Weighted Banded March x 3 minutes
and then . . .
Two sets of:
Banded Hamstring Curls x 15 reps
Rest 60 seconds
Bent-Over Supinated-Grip Barbell Rows x 8-10 reps @ 1122
Rest 60 seconds
Mob: done
A: 205/215/215/225/225
B1: 55/65/75/85/95 (getting much more comfortable with these)
B2: 115/135/145
B3: 155/165/175
B4: 185/185/185
C: 42 cal (2:27), 41 cal (2:30), 39 cal (3:08), 39 cal (3:10)
D: Rows @ #95
Mobility done.
A. Done at 75%. These were feeling heavy.
B. Done at 60 to 85%. These were feeling light.
C. 29,27,28,27 2:05 to 2:18
D. Done
DMA done.
A. 155/160/165/165/165#.
B1. Skipped Sotts.
B2. 95/100/105#.
B3. 115/120/125#.
B4. 135/140/145#.
C. 2:45 (25 cal)/2:47 (23 cal)/2:48 (23 cal)/2:47 (23 cal). While I know my row could have been better, my T2B was almost entirely strict. I’m not proficient the at kipping T2B yet. Rings dips easy.
D. No time.
DMA Done
A .- 285#
B 1.-45/55/65/65/65#
B 2.- 145#
B 3.- 175#
B 4.- 200#
C .- 30 cal (2:12); 28 cal (2:14); 27 cal (2:21); 21 cal (2:48)
D .- run out of time
Busy, busy day today…..just did squats at home this evening…
A. 161# for all sets
(At Oly gym today so numbers converted from kg)
A – 245# all sets.
B1 – up to 77# (still can’t get arms straight overhead in squat position)
B2 – 154, 165, 176 (up ~10# from last week)
B3 – 187, 198, 202 (up 7-10#)
B4 – 207, 213, 218 (up 3-5#)
C – 35/33/31/31 all sets around 2:15 (had a few second walk to get to pullup rig)
D – ran out of time. Will try and do later this week.
AM – Swim-50’s 100’s and some 200’s
Mob Done
A. 295×3 all sets
B1- up to 105
B2- 155 all sets
B3- 185 all sets
B4- 215 all sets
C- cals were 41/38/33/33
Times were 2:21/2:38/2:51/3:06
D- done with rows at 135
Post Rev Hyper 3×20
Mobility/activation done
A. 190-90-190-195-195#
B1. 45-55-65-75-85#
B2. 110-115-120#
B3. 130-135-140#
B4. 150-155-160#
C. 29 cals, 2:06
27 cals, 2:03
25 cals, 2:05
25 cals, 2:02
D. Weighted banded March with 25# med ball
I did 5×5 @ 80% (225) on bench press
part C:
32/30/29/29 knee a little stiff – the ttb and ring dips were unbroken
It was nice to do a WOD i that was programmed instead of making up stuff
It was nice to have you push me!
Dynamic Mobility-No hip bridges
A. #145 felt good
B1. built to #70
B2. 100/105/110
B3. 15/120/125
B4. 130/135/140
Rounding my back on Snatch @ Cleans I can feel it and looking at the video UGH… WIll work on form.
Focused on my row form
Broke T2B started off with 5-6-
did all Strict ring dips
Need to get the weighted march down
Banded Hamstring curls
BO barbell went to #55 stayed light
Use those lats and brace that midline Cheryl!
Ok I will work on that this week. Thank you
A: 315#
B1: 70#
B2: 175#
B3: 205#
B4: 245#
C: Cals: 43, 36, 34, 34 – started at the Pete 3-4 range and worked up a notch each round.
D: Skip
Dang man those are some killer numbers on the cals, I would’ve been a train wreck on the t2b lol
Beasting those rows Brent!!
Strong work dude! I remember the days you were crushing all us youngsters on the regular blog. Awesome to see you still doing it not only here but on the big stage. Awesome work this summer!
Thanks. Yeah, there is a lot of deep rooted history and unspoken friendships with the folks on the various blogs over the last decade+. It’s amazing the things we all remember about people, workouts, competitions over the years. Another 10 years from now, we’ll still be talking about this. 🙂
Mobility done.
A. 275 FS 5 sets of 3
B1 45-70
B2. 125, 130, 135
B3. 140, 145, 15p
B3. 175, 185, 190
C. 27 cal 2:20, 32 cal 2:15, 30 cal 2: 13, 34 cal 2:36. Lost ttb last round…
D. 25# weighted march.
Dynamic Mob and Act completed.
A. 310 across..
B1. 95-95-100-105-110
B2. 165
B3. 195
B4. 215
C. Feel accomplished, first time going unbroken on t2b..
2:20, 2:10, 2:13, 2:11… 30 cals every rd..
D. 20# med ball on banded march and my glutes were screaming after min 1.. 135# on bent barbell rows..
Nice job on the t2b
Mobility – done A. Front Squat – all sets @ 85% (175 lb.) – Only completed 2 reps on set 3. Completed all others. 3rd rep was definitely a challenge for each set. B. Sotts Press – 15/35/45/50/55 3’s – same as last week 95/95/100 2’s – same 115/115/125 1’s – same 130/135/140 felt better about P.C. at 140 this week! C. Row/T2b/Dips – 24 calories (2:31), 24 calories (2:30), 25 calories (2:34), 25 calories (3:01) T2B on the last round did me in (5+2+1+1+1) Felt good on the dips today. Dips have been a goat of mine, but feel… Read more »
Great to see your hardwork paying off!
Mobility done
A. Still babying my knee – laying off squats this week. Did the same rep scheme but with DL at 315-335
B1. Skipped (no squats)
B2. 140/145/155
B3. 165/175/180
B4. 195/215/225
C. Did bike instead of rower. 38 cals per 90 sec and 2:20-2:28 total times.
D. Done
Hope the knee gets better soon Joe!
A) #250 for all
B1) No Sotts today
B2) #185 for all
B3) #205 for all
B4) #230 for all
C) Complete but didn’t record time, had around
D) Weighted banded marches are posterior chain blasters!!!
Posterior chain gains!
Pretty busy day with moving into my house has got he drained. All in all it was still a pretty good training day. M&A Done 5:30AM Hatch Cycle Week 2/Day 2 BS: 10@190; 8@220; 8@240; 8@255 FS: 5@175; 5@185; 2×5@200lbs Back at 4PM: B1: 65; 75; 85; 95(sloppy); 95 (+10lbs from last week) B2: 145; 155; 165lbs (+10) B3: 175; 185; 195 (+15lbs) B4: 205; 215; 225 (+20lbs but sloppy) C: I need to stop reading Pete posts before I do these!! I got crushed after 1st rd. There was no pacing strategy after that. Just survival mode! 34cal/ 2:05… Read more »
Still a pretty damn solid day considering the move. Nice work!
Thanks!
Ha too funny! I was a wreck as well but that’s how we get better!!
Started early this morning coaching and then did a slightly modified version of Saturday’s metcon with my training partner. Did all as Rx but ran 400m instead of 100m and 800m for the last one. Followed by 255# 4x50m sled pushes and 4x15ft sled pulls.
Went back to coaching and literally felt my body crumble. So called it a day. Food and a nap followed my 8 hours at the gym. Think I’m still in recovery mode from this weekends competition. (Tino, I have Fogarty to thank for my workout today ?)
Haha is he back to full health?! Tell him I was asking for him!
He’s headed your direction tomorrow…. wouldn’t be surprised if you see him at the gym!!! And yes, he is all healed up and back at it! He’s getting me prepped for the Granite Games. 🙂
M&A DOne
A. 200#
B1. 45,55,65,65,65 – getting better but still weak
B2. 100,115,115
B3. 125#, 135#, 135#
B4. 145#, 155#, 155#
C. 2:10 /24 cal, 2:08/27, 2:11/27, 2:12/27 = 105 cal
D. No time
Did yesterday’s snatch work:
A. Snatch press: 25/35/45/55/65
B. 3 sn pull/3 ps/3ohs 76/80/80
2 sn pull/2 ps/2 ohs 85/90/95
1 sn pull/1 ps/ 1 ohs 100/105/110
C. Shoulder press 55/65/75/80/85
D. 4 sets every 4 min row/ttb/dip
22/22/21/21