Dynamic Mobility & Activation
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…
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build to todays heavy.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Clean x 2 reps
and then…
Every 2 minutes, for 20 minutes, complete:
3-Position Clean
*Sets 1-2 – 65% with a 2-3 second pause in hang positions
*Sets 3-4 – 70% with a 2-3 second pause in hang positions
*Sets 5-6 – 75% with a 2-3 second pause in hang positions
*Sets 7-8 – 80%
*Sets 9-10 – 85-90%
C.
One set for max reps:
Sandbag Front Squats
(this week’s goal is to add 10-20 lbs to the sandbag you used two weeks ago
followed by …
Two sets for max load of:
150-Foot Farmer’s Walk
(turn around every 50-feet)
followed by …
Two sets of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
followed by …
Two sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
Optional Training Session (best performed 3-4 hours between sessions)
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
and then …
Three sets of:
90 seconds of Rowing
Rest 2 minutes and 30 seconds
When the running clock reaches 4:00…
60 seconds of Rowing
Rest 2 minutes
Note meters achieved for each 90 and 60 second interval. Go hard on these intervals!
Optional Rowing:
398 m / 269 m
391 m / 269 m
390 m / 267 m
Mob done
A. Up to 130–tweaked my trap and neck early on, so jerk was painful
B. Tall up to 95#, then only 6 sets because I had trouble shrugging by then 98/105/113
That was all I could do with neck and trap.
Thankfully did rowing in the morning: 374/250, 364/251,353/242. Last round was excruciating, left forearm blew up!
Strongman
Overhead yoke carry 150ft for 2 sets
Did in 50ft increments 305# for both sets
Sled hand over hand pull 305#
1st set did 150ft then second set set 100ft 305#
Didn’t see the farmers carry until later so will do Thursday with the rowing
Mobility done.
A – FS+Jerk 165, 175, 185, 195, 205, 215
B1 – tall cleans to 145#
B2 – 3-position: 155, 165, 175, 180, 185, 190, 195, 200 (83%).
C1 – Sandbag squats with two 80# D-balls stacked. 16 reps.
C2 – Farmers Walk with 155# on each farmer’s walk handle.
C3 – OH Yoke with fat bar and 155# (inc’l bar).
C4 – Rope pulls with sled + 110# (130# total) on indoor rubber floor (it’s 8 degrees outside). Had to go 50′, turn and go the other way.
No time for rowing.
That is COLD Mike!!!!!
And it’s supposed to get colder. I actually turned down free tickets to the Bears/Packers game this weekend. Temperature at kickoff Sunday is supposed to be -1. No thanks!!!
Holy crap that is freezing! Don’t tell Jaimie Bougie that – she is a Packers die hard!
Technically, it’s actually 33 degrees COLDER THAN FREEZING. Supposedly the night before it is expected to reach -15 or -20. That is when it gets fun. When it is that cold, if you throw a pot of boiling water up into the air, it comes back down as snow. I’ll take a video and post on FB if it gets cold enough. Crazy.
Please do! That is so insane! I am over here in Portland all excited because it is in the 20’s today and we had snow lol!!! That is because I am from San Diego and anything below 65 is freezing!
Mobility done
Kept barbell work under 80% today
A. FS + jerk up to 135#
B. Worked on cleans from blocks with OLY coach
35 kg, 39, 45, 47, 49, 50, 53, 53, 55, 55
C. Sandbag squats 10 (no idea on weight)
Farmer’s Walk 62# kb
OH kb carries 35# kb
No rope
Plan on trying the row session on Thursday
M&A done
A. Built up to 175
B1&2. 105# on tall cleans. Built up to 155# on 3 position clean, is the % based on your clean number cause there is no way I could do that?
C. Don’t have sandbags, grabbed on largest smashballs 25 & 20 and did 30 squats??
D. Farmers walk with 53# KB are largest set of 2
D2. Yoke, can’t lift ours so did PVC pipe with bands and 26# KB on each side.
Ran out of time.
dyn/mob Done A) F/S/Jerk: 98,105,110,115,120x1x1failed jerk,120 B1) TC: 98,103,108,110f,108×2 2) 3POSclean: 93,2,98,×2,106,x2113x2,120×2,127x1x1fail C1) 1s sandbag sqt: from 60 to almost 80 lbsx15 rps ( more like a zerker squat LOL couldnt hold it high enough 2) 150 ft yoke carry: used same weight as last time 69 lbs 3) 100ft Rope Pulls: used 70lbs plus whatever the rogue prowler weighs .. I think this was tough, any heavier and I couldnt move it .. my lats felts a bit fatigued and I went as fast as I could go- I am worried I didnt do it right..becaue they were bnot… Read more »
No, standing is fine. Were you quickly going hand over hand, not long pulls but short pulls so there was no lag time as you pulled?
I did the activation and and openers
worked on some strict MUs then……
did the optional rower work with my left foot on a skateboard – I messed up and did cals so it was 23/26/29 on the 90 secs and 16/18/19 60 secs- started getting better at one leg rowing
then did bench press 135×10/185×10/205×10/225×10
then did ASS bike 15 cals/15 straight leg knee ups- I put my left leg on pedal for ROM but did not push with left leg.
5:51
Impressive rowing with one leg!
That is awesome Al! Very strong with rowing with one leg!
AM Swim – 50’s and 100’s
Mob Done
A. Up to 245 felt solid on all.
B. Tall cleans 2 sets each at 155/165/175
3-pos clean 185/195/210/225/245/255
C. SBFS 200#s x 22
FC at 135’s per bar
OH yoke at 265
Rope pulls at 240.
Activation done
Bicep/tricep openers done
A. 155-165-175-185-195-205#
B1. Forgot to do them…whoops!
B2. 135-140-145-150-155-160-165-170-175-180# (missed full clean)
C1. 120# sandbag: 16 squats
C2. OH Yoke: 135#
C3. Rope Pulls: sled + 70# plates (on rubber mats-had to pull 50′ walk to other end and pull again…them were hard!)
You are a bad mama jama!
Hah! Thanks partnah!
Nice work Cheryl – those pulls get spicy!
Mobility done
A. FSquat + jerk out to 265# pretty happy with that
B. Will do on Thursday
C. Done
Rowing
90-455
60-309
90-424
60-321
90-432
60-314
That was rough
Mobility done
A. 135, 145, 155, 165, 175, 180F, 185F hit my chin on the 180 attempt and then got it in my head.
B. Tall clean 95
B1. 145, 155, 165, 180 (F on the HC), 180, 190 (F on the HC)
C. Skipped no room to complete
Optional Training
Warmup 1387 meters
3 sets
90 sec 470 meters
60 sec 302 meters
90 sec 425 meters
60 sec 285 meters
90 sec 402 meters
60 sec 300 meters
A. FS + Jerk end at 245
B. Completed as complex even though david didn’t want to..last set done at 240.
Posted Row results earlier
You had way more on the FS+ jerk. We needed to make bigger jumps.
Mobility done
A. Up to 215# (shoulders feeling a little beat up today)
B1. Tall clean – 125# across
B2. Started at 160# and worked up to 210# (that got heavy!)
C1. Did the sandbag squats using an old boxing heavy bag – no clue how much it weighs.
C2. Did 3 rounds of 100ft farmer carries with 135# each hand and 30 cal airdyne
Did some accessory work and stretching and called it. Rowing on Thursday.
Great sub for the sandbag!
DMA done
A: 115, 125, 135, 145, 155, 160
B1: to 85# B2: 120, 130, 140, 150, 160 missed the 2 high hang cleans
C1: 116# Atlas stone C2:70# x 150′ 96# x 150′ C3: 100 foot OYC 180# x 1…this was good for me today
no rope pulls today, row tonight
Pete Mongeau is not dropping the bar between reps and is doing it as a complex. He is giving me a complex. Is this needed? Or is it advised to drop bar between each lift?
lol you can drop the bar, it doesn’t need to be tng. I suggest holding onto it for the high hang and hang, then dropping it to do the full clean.
Ha, I pressured him, we didn’t get sloppy, the 3rd rep was the easiest as long as the bar stayed close on the way down. Working with David is helping big time
For sure! I love it – the more I can have people train together, the better they push and the better their headspace is!
Oh now you say? was really trying to hold onto the bar. The high hang and the hang clean were doable but that last 2 sets of the clean from floor just couldn’t get without stopping and resting for a few secs
Mobility completed. Really enjoying the opening drills.
A)135#/145/155/165/175/185
B1)45#/55/65/75/85/95
B2)130#(2)/140(2)/150(2)/160(2)/170(2) Was able to hold onto the bar for all three cleans in the complex with the exception of the final two sets. Needed to drop it and reset for the full clean both times.
C1)135# +20 weight vest. We only have enough sand for 135# so I thought that I would add the weight vest for some extra weight. 15 reps.
C2)80#DB’s(2)
C3)185#(2)
C4)230#(2)
Will have to make up the rowing on Thursday. Working for a retailer impacts how much time I can train each day this time of year.
Glad you are enjoying those openers, they are money!
Fs+jerk
185,185,195,195,205,205
Tall clean
135,155,175
Complex
2@: 155,165,175,190,200 on the 200s misses the clean ffrom floor but went back before time expired and did 2 singles.
Back later
Sorry if this has been covered previously, but 3-Position Clean/Snatches are essentially three separate cleans/snatchs every two minutes from 3 different starts, correct? More for future reference at this point, but still helpful to understand for future…
Hey Jem! A 3 position clean would be:
High Hang + Mid Thigh + From the floor (unless otherwise specified)
So, every 2 minutes, you would do the above complex
Rowing……WOW! That hurt the legs and the ego!
:90 519
R
:60 335
R
:90 483
R
:60 325
R
:90 472
R
:60 334
Damn what was your 500?
I pulled a 1:28.3 was holding a 1:23 up until the last :20 seconds then I just mentally gave up… the others I did my best to stay below a 1:33, I was how much harder the :60 sprints were
Solid work Pete!