Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Shoulder Opener x 30 seconds / Shoulder Opener without a partner x 30 seconds
Interval 2 – T-Spine Stretch w/Foam Roller
x 10 pulses
A.
Every minute, on the minute, for 5 minutes, complete:
Tall Jerk x 1 rep
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk x 2 reps @ 85-90%
*Please use blocks
B.
In 10 minutes or less, build to a weight that is challenging for:
Deadlift x 3 Knee Pulls + Finish
*Pause 1 second at the knee every time and 1 second on the floor. This is to practice the initial pull off of the ground and keep you in tension for a longer period of time during the lift.
and then . . .
Three sets of:
Deadlift x 6 reps @ 1012 @ 70-75%
Rest as needed
C.
Every minute, on the minute, for 30 minutes, complete:
Minute 1 – DB Burpee Box Step Overs x 5 reps
Minute 2 – Overhead Reverse Lunges x 12 reps
Minute 3 – Double Unders x 20 reps + Toes to Bar x 10 reps
40-49: 135/95 lbs; 55/35 lbs
50-54: 115/75 lbs; 45/25 lbs
55+: 95/65 lbs; 35/15 lbs
A: TJ 50-60-60-60-70kg Split jerk 100-110-120-125-130(1)-140kg(1) no blocks
B: 160kg for first part, then 170-175-175kg
Mob Done
A;Tall jerks at 40KG then 2x Jerks at 80Kg
B: Built to 355# and then 3 x 6 at 290#
C: 45#Db and 95# for the lunges full sets round `1 – 5, capped rounds 6-9 at 45 seconds. Round 10 full round and finished at 30:08
Mobility – done
A. Tall Jerks – new for me 75/95/100/105/110
Jerk (goal of 135 – 145) 135/135/140/145/145 felt better on these today; have felt awkward doing them the last few times.
B. Knee Pulls 145/180/195/210
Deadlifts – sets of 6 195/200/205
C. Only did 4 burpee box step overs – just moved too slow, only 10 reps for lunges, DU’s were fine but only 8 T2B. Finished 10 rounds.
Did C today. 26#KBs, 6-8 OHL with 75# (no knee pain, yay!), and 20DU/10ttb.
This was a bad day. Its my first week of subscribing and I totally bit off more than I could chew on the EMOM. Ended up quitting and going home 1/3 of the way through. I now know to approach this when it comes up again and might be fine with a 20 minute EMOM with some numbers cut with weights and reps.
Anyway, for the rest of it:
A1) 95-105-115-125-140
A2) 195-195-200-205-210
B1) 295
B2) 260-265-270
A – Jerks to 200#. Felt crappy. Aggravated a muscle pull in the rear right part of my ribcage. Not bad though. B – 355 then 305 for 3×6 C – Not sure I can contribute any more holy shits and oh my gods than others have to communicate the suck factor this one brings. Like Leticia, I read the comments and modified out of the gate. Went 105# for OHL and 35# for the step ups. Step ups are awkward as hell because you can’t go fast. The OHL quickly became forward lunges within 3 rounds. I still cut… Read more »
A) Tall Jerks up to 63# then (63-83) 93-103 x 4
B) 165 then 155-165-155
C) Knew I had to modify because of knee so went with 25# for D. B’s and 65# for O.H.R.Lunges…only did a couple rounds O.H. and then went to a Front Rack Reverse Lunge, DU’s and T2B unbroken.
A. Up to 230
B. 315 x 6 x 3
C. 10 lunges @115, 30 lb. dumbbells, 20/10, finished in 32 min.
Started w/ a 12 minute MU emom as I missed out on MU’s earlier this week. They felt pretty good.
A. Did jerk balances: 105/115/125/125/125#; then jerksx2: 140/145/150/155/160
B. Up to 195#; then 185/185/195#
C. Holy sh!t!! This was a burner! After reading all your comments and being nearly scared to death, I decided to modify from the start to 85# for oh reverse lunges. Started out not too horrible the first three rounds then it got hard mentally and physically. Was able to complete it Rx except the 85# oh lunge. So glad to be done!!
Romwod/SkillWod done
Mob done
A. 85-95-105-115-115# tall jerks
185-185-190-195-200# jerksx2
B1. Built to 295#
B2. 265-275-275# deads x 6 reps
C. Done; no 35# DBs so ended up using 35# KBs; subbed OH reverse lunges with Glute Ham Raises at 8-10 reps each round.
Mob done
A. Tall jerks 115/115/115/135/135 then 2rep jerks at 215/220/225/230/235
B. 3 Knee Pull DL up to 375 then 3 sets at 325 X 6
C. Rx – got 8 rnds in the 30 min time frame. This one pushed back. Fun challenge. DU and T2B unbroken and burpees ok. ORL were meaty. 🙂
Great work Art!!!
A. up to 135 on tall jerks
jerks x 2 225/225/230/235/245 no misses
B. nursing my back built to 295
then went to 6x 275/285/295
C. humble pie!!! i scaled the OHL to 115 made it through 5 rounds then sat out one round of lunges completely and scaled to 6 reps until last round- did 4 burpees the last few rounds- did all the DUs and TTB.
Had to modify again today for quad strain. warmed up with some front squats but still off so will wait till friday to hopefully be good for squats
A. no jerks (feels off in dip)
B. 285 for heavy single then 6 x 315, 335, 355
C. modified to 1. 10 cals on rower 2. 10 russian swings 88, 5 burpees 3. 30 seconds bamboo bar hold
M&A done
A. Tall jerks @95, jerks-205,210,215,220,225
B. Worked up to 325 then did 75% of that(245)@3×6(I think I did that right)
C. Completed 4 rds unbroken, after that was pretty horrible
Side note-I can’t believe how much easier close grip overhead is than snatch grip, I used to think that was impossible for me. Direct result of this programming. Thanks
Fantastic to hear Jay!
Mob done
A. BB 35#
B.155 F 2 reps
C. 240
D. 25#db 16″ box/ 12 OH lunges w/75 (changed to knee just off the floor, hurt to set knees on ground/ 20 TTB and 10 TTB
Mobility done
A. 115 tall jerk, 185 on jerk
B1. 295#
B2. 305#
C. Wow – took everything I had to get through that and I scaled weight and eventually reps. Mad respect for those of you that got that RX!
Mobility done
a. bar only for Tall Jerks
worked up to 130
deadlifts at 185.
Going to do WOD tomorrow.
Mobility Done
A. 115 tall jerks then worked up to 195 on the doubles. Went from behind my neck due to my wrist.
B. Worked up to 335 for pauses. Then
Sorry to hear about the wrist!! I would do a castor oil treatment on it!
Really? I never heard of that. I strained it on a clean where my elbow landed on my leg. I’ll look into it thanks.
Hi Nichole !
Just got back from Brazilan Games ! The évent was big and very well organised with swimming…sled pull in soccer field, running etc…I got a 3rd place with Progenex Brasil team.
A LOT of people wearing Invictus t-shirts over there (aha it’s crazy)
Had to sleep until 3pm today …be back on plan this Friday.
That is fantastic!!!! We love Brazil!! So glad you got to go compete and congratulations on making the podium!
I think CJ must go again…it’s much bigger now…tell him:)
Voce morou em brasil? Eu fui em brasil tres anos atras. Fortaleza e São Paulo . Foi boa!
Tudo bem ?
I was born in Brazil, Sao Paulo….But I have a Swiss citizenship and I live in Switzerland for more than 12 years now. Technically I am Swiss 🙂
A1. 135/145/150/155
A2. Did Behind the Neck Jerks 185/205/225/225/235…felt good to do some kind of Jerk again!
B1. 390
B2. 365/315/315…felt a little twinge in the back so dropped weight.
C. THIS SUCKS…LOL! I’ll get an engine one of these days!!
-4 @40# ea.
-6@95#
-20 Dubs/6 T2B
Sat out round 6…big guy was over heating!