Dynamic Mobility & Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Band Distracted Lat Stretch x 30-45 seconds per side
Interval 2 – T-Spine Foam Roller Stretch x 60 seconds
Interval 3 – Racked KB Lat Stretch x 45 seconds
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:
Landmine Rows x 6-8 reps per side
Rest as needed
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):
Snatch Press from Receiving x 5 reps @ 2111
Built 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 Snatch
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:
Yoke Carry x 100′
Rest 2-3 minutes
followed by…
Two sets of:
Rope Pulls
x 100′
Rest 2-3 minutes
followed by…
One set of:
Sandbag Carry for Max Weight x 50+ feet
A: Completed
B1: 45/45/45/45/45
B2: 73/73/73
B3: 88/88/88
B4: 103/103/103
C: 53/53/63/63/63
D1: 155# barbell back walk
D2: 170# Rope pull 35’x3 (2 sets)
D3: Skipped, no sand bag
Dynamic Mobility & Activation: DONE
A) DONE
B) did OH Squat with empty bar – skipped snatch but did the 2nd week of my squat progression work – 5×3 Pause Squats – 115/135/155/175/195 then…. 2×2 at the heaviest I got in the 5×3… 195/195
C) shoulder press EMOM: 115 for all sets
D) 375/400 for Yoke Carry; 215/250 for Rope Pulls
My knees were sore so I had to skip sand bag carry – I could not get low enough to get the bag without pain….
Busy at work so had a quick workout when I got home.
Some mobility.
A. Skipped.
B. 95-110, 115- 130, 135-150. Felt good so did 4 extra rounds to 160. No misses!
C. 185 yoke. Broke into 3 sets cuz limited space.
Feeling those deads from yesterday!!!
Mobility Done
B1. 45/45/45/45/45
B2. 75-75-85
B3. 90-95-95
B4. 105-105-115
C. totally forgot 🙁 To many distractions at the gym.
D. Did not do Strongman. Don’t have a yoke and it was raining for rope pulls…. So I did the Invictus Comp WOD with training partner 18:28
Fun day Jean!
Mobility done
A. T’s/Y’s/I’s done
B1. 35-45-55-65-75#
B2. 85-90-95#
B3. 100-105-110#
B4. 115-120-125#
C. 70-75-80-85-90# (last set 8/2)
D. yoke carries (don’t have yoke but put axle bar on back plus 180# plates…didn’t feel good on the knee so only did one)
Rope pulls: sled plus (3) 45# plates, did on asphalt
Sandbag carry: 150# 100 ft
Good call Cheryl!
AM – Vo2max work Invictus Endurance
PM – Mob done
A. Done
B1 up to 95
B2 110
B3 130
B4 150
C 95/105/115/125/135 all x 10
D 285 and then 305. Feeling comfy on these
Rope pulls at 225
OH yoke Zurcher style at 185
Mobility: Complete
A. Complete
B1. 115# all sets
B2. 125# x 3
B3. 145# x 3
B4. 170# x 3
C. 95#, 115#, 120#, 120#, 120# (7 + 3)
D. Did last week’s Part D
2 x 100′ Hand Over Hand Rope Pull @ 205#
2 x 100′ Reverse Sled Pulls @ 250#
2 x 100′ Harnessed Sled Pull @ 250#
Mobility done
A.done 7.5-10#
B. 22# for press
B1: 63
B2: 73
B3: 83
C. 55/60/65/65(5/3/2)/65(6/4)
D. Sandbag only, 100# heaviest we have, 200m
Mobility Done
A. Done
B. 50/60/65/70-4/65
B1 60
B2.72/70/72
B3. 80/82/82
Shoulder Press 50/55/60/65/70-Better today #70 got through 7 UB-Last week broke 3 times
Barbell Carry #155 X2 50 Meters
1/2 Legg less rope clime+1 full
Not sure the weight carried 2 sand bags 100 Meters
Tired Today-complete schedule change. Working out at the same time its just after work instead of before now.
Will take some getting used to.
A – Done. B1 – 25/45/55/65/75. Better than last week! Spent a lot of time warming up. B2 – 100/110/115 (+5/+5/+10 from last week) B3 – 125/130/135 (+10 across all sets) B4 – 140/145/150 (+10 across all sets) C – 95/100/105/110/110(9). 1 more rep on final set than last week. D – rigged a barbell with 225 pounds of plates and 90 pounds of chains hanging just off ground. Wonky, but not too far off. Little scared about dropping that sucker so I didn’t get aggressive. Rope pulls w/135#. Sandbags – 120# for 250 feet. Off to vacation tomorrow in… Read more »
Have so much fun Mike!
Mobility done
A. Done
B1. 45/45/45/50/50
B2. 100/105/110
B3. 115/120/125
B4. 135/140/145
C. 95/105/115/105/100
D. No time today
A. Done
B. 45,45,45, 50, 55
B2. 75,85,95
B3.105,115
B4. 115,120,125
C.95(this was super hard, so i lowered weight),75,80,85,90
D.Yoke – 240#,240# – out of time for rest
Hey Nicole! My, errrhmmm, “partners” are ribbing me about “follow the program”? If the last set feels good though, should we “ride it” past the prescribed percentages? Talking about the last set of Snatches. Why do I feel that no matter what the answer I’m gonna get ribbed even more!?
A.Done
B1. 65/85/95/115/125
B2. 145/155/160
B3. 170/175/185
B4. 195/225/235
C. 95/105/115/115/115 fail at 6 reps
D. Yoke with Axel bar 295/385
Rope done
I’d tell them, I don’t know but 16 masters made the games, with 3 making the podium” following the programming??
Yep! Andy worked up to 90+% of his 1RM for that complex today so since it said 70-75% or slightly higher than last week, we were ribbing him a bit..all in good fun! ?
HeHeHe?
Ride it ouuuttt!!?
Andy! lol – 70-75% is positional work buddy haha!
A. Done
B. Snatch Press – 35/45/50/55/55
High Hang – 75/80/85
Mid Thigh – 85/90/95
Below Knee – 100/105/110
C. Shoulder Press – 65/70/73/73/73
D. Accessory – (Wooden dowel with green bands and 16 Kg KB’s/100# on sled/85# gravel in bag-that’s all we had)
A: Done B1: 55; 65; 75; 85; 85 B2: 125; 135; 145 B3: 150; 155; 157.5 B4: 160; 165; 170 These all felt pretty solid today. Had some ART work (hurt like hell) done on my pec yesterday, which did wonders for preventing my shoulder from internally rotating under heavier loads- Still needs a bit of work though. C: 95; 105; 105; 110; 115 Did two sets of C then redid Crush Games Qual 5- 1 RM C&J. I hit 267 which is the most I’ve gotten in at least 2 years but probably more like 3. Ended the day… Read more »
Congrats on the c&j!
A. Done with 5# and 8# weight; did DB rows w 35#
B. 35# for snatch press (shoulder not liking more) then….85(3)/100(3)/110/115/120# for snatch complexes
C. All at 75#
D. Yoke: 305#, ran out of time for final two exercises.
Dan/Mob
done
a1) used 3 lbs
2) 10bs
3) 70lbs ( shouldeve went lighterm, next time)
B1) 43,45×3,50×1
2) 55,60,65,70×2
3) 70lbsx3
4) 75lbs,x1,80lbsx2
C) 55,60,65,70lbsx2
D1) 105lbs (had to drop @ half wy maark on both sets) I thought I dropped enough from last time but myshoulders clearly were more fatigued than I thought I will go lighter next time to make it without stops.
Hope everyone is healthy and happy !! 🙂
A- Done
B- 65# felt a little better than last week
95#
115#
135#
C- 100#
D- 380# yoke not quiteUB. Down and back in the gym was 1 rep
125#ish… not sure. felt ok, wanted to make sure I stayed bent at the waist and not upright
didnt get to the sandbag…
A- Done
B1- 55/55/55/60/60
B2- 65/70/75
B3- 85/85/85
B4- 90/90/95- Snatches felt good today.
C- 55/60/60/60/60
D- Sled- 100#-
No yoke or sand bag so didn’t complete those.
A: Done
B: 45/50/50/55/60
#105
#115
#125
C: 95/95/105/110/115 (should we aim for unbroken on these?)
D: Time tight, did 10 mins AB, :30 sprint and :30 rest, 136 Cals
Yes, UB on the shoulder presses! 🙂
I had surgery to repair a torn labrum in my left shoulder last year so now that shoulder can be difficult from time to time. Keeps getting better but I have to be aware of it and I think some movements are just not an option for me but hopefully eventually it all comes back!