Dynamic Mobility & Activation
One set of:
Rocking Box Bridge x 2 minutes
And then …
Three sets of:
Psoas Pulse x 8 pulses per side
Band Assisted Perfect Stretch x 45 seconds per side
Roll out the Lats x 45 seconds per side
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch + 2″ Below Knee Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
and then…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%
B.
Four sets of:
Row x 250 meters
Thrusters x 10 reps
Rest 90 seconds
Rest 3 minutes and then…
Four sets of:
Assault Bike x 25/20 calories
Chest-to-Bar Pull-Ups x 15 reps
Rest 90 seconds
40-49:
135/95 lbs
50-54: 115/75 lbs
55-59: 115/75 lbs; Chest-to-Bar Pull-Ups x 10 reps
60+: 95/65 lbs; Chest-to-Bar Pull-Ups x 5 reps
C.
Three sets of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed
DMA completed
Delayed entry: did on the Dec 6th – a day behind
Dyn/ mob. Done
A1). 53,58,63,70×2,75,x3
2). 70,75 ( forgot to pause ?)
3). 83,88,93×5 fails dropped to 83 finished form there
Had to do part B first due to equipment sharing
Row/thruster: 2:30–only 5 thrusters at 85#, then switched to 80# for rest 2:12/2:15/2:21
Bike/CtoB: 3:04/3:10/3:08/3:08– bike was very slow, could not make my legs turn faster, so 2-2:10 for bike times, ctob not as good as the other day either. Tried to do part A after–did muscle snatch but nothing was snappy and then had a hard time with hang snatch, so will save that for another day. As always rowing/thrusters take me down!
Mobility completed A. Muscle snatch, empty bar, 65, 75, 85, 95, 105 A1. Used 65lbs. Worked on speed and technique A2. Snatch, 75, 85, 95, 105, 115 (PR) really felt good today! B. Row/Thrusters at 115, 4 sets completed. Didn’t keep my times, did first set of thrusters unbroken, broke up remaining sets into two sets of 5 B1. Row 25 Cals/C2B. Not enough bikes so used the rower, after the row/thrusters above this got rough! Did all four sets, rested more like 2 min between sets but completed all four rounds. Rolling around on the floor trying to recover… Read more »
Good work Ed, especially with using the rower instead of the bike!
Mobility done.
A1 – Muscle snatch to 105
A2 – 125, 135
A3 – 140/150/155/160/165/170(f). Felt really sluggish and slow under bar.
B: Left shoulder a little grumpy from Saturday WOD at gym – not a concern just wanted to give it a rest. Subbed movements as described below.
B1 – 250m Row and 10 Front Squats 155#. 1:26/1:27/1:31/1:32. Quads on fire.
B2 – 25 Cal Assault Bike and 25 pushups. 2:16/2:21/2:29/2:29. Getting better with bike but it still hates me.
C – Done.
Mob Done
A1-Up to 125
A2-140 for 2 then 150 for 2
A3-160/165/170/175/180/185/190(these felt great so I did an extra rep)
B1-1:31/1:28/1:27/1:27
B2-(no assault bike so I subbed a 200′ sled push at 145#’s- not sure how that rates. It my legs felt it. 🙂
1.34/1:36/1:40/1:57 ooof died in the last one)
C done
Yikes Art, you are a brave man for subbing a sled push!
Mobility completed
A1)65#/75/85/95/100/105
A2)100#(2)/105(5)
A3)110#/120/125/135(F)/130(2)
B1)1:27/1:31/1:36/1:39 @115#
B2)2:17/2:21/2:24/2:44 C2B fell apart
C)Completed
Good to know Dean – we need to keep hammering those c2b !
Yes ma’am. Keep them coming.
Muscle snatch
95,115,125,135,145,150
Hang+below knee
130,130,140,140
Skipped the last Mechanics are off also worked snatch yesterday up to 90%
A. Muscle Snatch – up to 65#
Snatch Complex – did these a little lighter 75 – 85
Snatch – 95 – 100 105 – 110 – 115f – 115f – 115f – 115 – 120f – 120
B. Row and Thrusters (@ 75lb.) 1:32 – 1:312 – 1:31 1:29
Calories and C2B’s 2:30 – 2:27 – 2:24 – 2:16
C. Rows – used Db’s 35 – 40 – 50
Snow Angels and Planks – done!
Way to bring that time down every set Barry!
Thanks. Still new to using the Assault bike so a little unfamiliar effort levels!
A. muscle up to 60kgs, hangs up to 50kgs. full up to 70kgs (failed 75 twice)
B1. Used 115 lbs instead to achieve unbroken thrusters (succeded)
1:55, 1:57, 1:53, 1:55
B2. Did only two rounds. Felt very depleted and ran out of time anyway. Was starting to take too long breaks between assault bike and pullups and broke up pullups into two sets as well (with a break in between)
Still have alot of buildup to do : )
Struggle city today…
Snatch, stopped at 155, got phone call from daughters school, was concerned couldn’t concentrate, had to stop and return call. False alarm…
Metcon: 135 Thrusters stink
1:39 1:31 1:29 1:21
Assault Bike & C2B (tried to game it)
2:02 1:53 1:49 1:21
Honestly just not in the mood, but glad I got a little something done.
post competition.
Glad it was a false alarm Pete!
Thanks me too, life sometimes gets in the way of training, gotta figure out a little better balance as we get closer and closer to the season
DMA done
A1: 45,55,65,75,80,85 A2: 95, 100 A3: 110,115,120, then 130 but could not hit this and so did not attempt 98%….frustrating today…..
B1: 1:41, 1:34, 1:33, 1:37 B2: 2:30, 2:26, 2:31, 2:34
C: did snow angels and planks…time was issue today
Don’t get too frustrated Gene – some days you feel on and other days you feel off! Strong on the conditioning – you were very consistent!
Thanks, Nichole. I won’t get too frustrated. Definitely getting better with this program. Looking forward to meeting you and the other coaches at the Athlete Camp!
same here Gene!!!
C. 11:45 part A rx
Rest 3min
20:16rx
Total time 32:00 even
Snatch tonight
Recommended sub for c2b PUs. Gaining my lat/oblique a couple more days before I hang from a barbell again.
Why don’t you go with wall ball shots instead – is that okay on the lat/oblique?
That works. No problem with those.
Mobility done
A1. 40, 50, 55, 60, 70 kg
A2. 2@70 kh, 2@75 kg
A3. 80 kg, 85 kg, 90 kg, 95 kg, 98 kg, 102,5 kg fail (would have been a PR, easy under the bar but couldn’t control it. Next time :-))
B. 1:25, 1:21, 1:25, 1:22
B2. 1:47, 1:50, 2:03, 1:58
C. Done
Nice work Bjorn. Great job on being consistent with your times on Part B. That is what we are looking for!
Thanks! Rowing and thruster were fine but the Air Bike got me again a little bit. 🙂
The programming is great!! Definitly worth every cent!!!