Dynamic Mobility & Activation
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Three sets of:
Band Assisted Perfect Stretch x 45 seconds per side
One set of:
Banded Hip Flexor Stretch x 60 seconds per side
Russian Baby Makers x 10 reps
A.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Rest 3 minutes between sets
Followed by…
Every minute, on the minute, for 8 minutes:
Back Squats x 2 reps @ 85%
B.
For time:
30 Calories of Assault Bike
30 Clusters
40-54: 95/65 lbs
55+:
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65/45 lbs
C.
Three sets of:
Trap 3 Raises x 6-8 reps @ 3111
Rest as needed
GHD Hip Extension x 8-10 reps @ 2012
Rest as needed
Optional Session (Best performed 3-4 hours between sessions)
Six sets of:
Assault Bike x 60 seconds
Rest 2 minutes
DMA done.
A. 100,115,125kg, 120 for the rest. Felt good. Did low bar back sqts as it feels better on the knees.
B. 6:02
C. Done
No Optional
Lots of great things about low bar squats – glad that it feels better on the knees.
A. 135-150-172.5, then did 5 sets at 160
B. 6:34
C. Done
Have not been feeling great all week, today was better. Overtired from not sleeping well.
Hope you slept well last night!
Thanks, better than mon-wed for sure!
A. 245, 275, 315, 8×2 295
B. 3:56
Nice job old man, u should have done 50 Cals on AB
Good work!
Yeahhhh buddy!
A. 235/280/315 2×8@300
B. 4:11 on ASSAULT BIKE
C. did most of this
optional 20-25 min later on ASSBIKE
Nice work Al!!
Dyn/Mob Done
A1) BS: 200,215 (error) 235,255
2) BS/4s 245
B) 6;30 Rxd (65 lbs)
C) didnt know what trap 3 raises were -I improvised and did pendlay rows, since I looked up
trap raises I noticed it doesnt work the same muscles tom I ll do them. and Part ‘c’
Mobility done
A. 180, 205, 230; 217 for emom
B. 4:01 (1:56 on assault bike, 20/10 on clusters….legs!!!!!)
C. Done
Optional:
Done assault bike at 68-70 rpm for all sets
Good work Cheryl!!!!!
A: 235; 265; 300 then Emom 285x2x8
B: 3:50- legs burn! Clusters were 10; 5; then quick singles.
C: Done
So FAST Corey!!!! Great job!
Mob Done
A. 280/320/360 then EMOM at 340
B. 3:47 on AD
C. Done
Op Session on AD 35/35/35/36/37/34
Awesome job Art!
Great job, everybody! We’ve worked hard, put in the work, and taken care of our bodies. We are so prepared for whatever is thrown our way. Just think of all the fun we’ll be having next weekend, Thank you Nichole for your programming and encouragement. I cannot wait!!!
A. Done–that was difficult, and I love back squatting!
B. 6:20. I didn’t push myself enough–not displeased with the effort but not thrilled with it, either.
Did some core and mobility work.
You are exactly right Beth!! You guys are so prepared for next week and should go into the week with feelings of nervous excitement. That is the BEST feeling!!!
A done
Was peer pressured and doing the my boxes WOD 9 back rack lunges each leg165 lbs. 400 meter run 15 burpee jumping pull up 21 thrusters 165lbs 15 burpee jumping pullups 400 meter run 9 back rack lung each leg 165 lbs. 12:50
A: done
B: 3:08 on AB
C: done
Awesome job Brent – so fast!!
Did the optional session in the AM first – on the AD Pro. It looks to me like there is roughly a 10 cal difference per minute between the AB and the AD Pro (based on my tests).
A. Done
B. 4:59 on the AB
C. Done
That sounds about right Joe
A. 203/5__232/3__261/1
8min EMOM: 247×2 (only 1 rep on 3rd set) Very tough-glutes, ham & quads fried.
B. 6:16
AB: 1:30?
Cluster: I was slow but Tried to cycle, not drop bar & not burn/ red line. Dropped bar on 15th & 25th reps. Sprinted last 5 reps, maybe should have tried sprinting last 10?
Session 2 later
Good work on the back squats. That emom of 8 minutes is aggressive – well doe getting that volume in!!
When you drop the barbell, are your hands instantly back on it or are you taking a breath, then placing the hands on the barbell?
When I dropped the bar I took a couple of breaths. When I cycled, I took a breath at the bottom & exhaled at the top. I was slow except for the last 5 reps.
A. 290# then emomx8min 2@265# was hoping to get the optional and maybe before leaving work tonight.
Mobility – done
A. Back Squat – 160(5) – 185(3) – 205(1) – 195(2) 8X Felt good!
B. A. Bike & Clusters – 5:53 (UB on Clusters – goal was to get to at least 15 without a break) Maybe a little conservative on the Assault Bike – off at around 3:00 mark.
C. Trap Raises and Good Mornings – done
Wahoo Barry – WELL DONE on your ub clusters!!
Squats 90% 345 then emom at 325 walking funny!
B. 3:03
*watched video miss counted did 29 not 30 clusters, kinda upset.
**went unbroken so kinda happy!!!
Kinda happy?
I was pumped
OK…Where was the video of you dancing?
Unbroken – that is AWESOME!!!!!!!!!!!!!!! Fantastic work Pete!!!
After dropping bar earlier in the week on the 135 hang cleans I was determined that I wasn’t gonna let that happen again…
A) 170/195/220
8×2 @ 210
B) 5:04
Clusters 10/8/6/1/5
Didn’t have that extra gear today.
C & optional later
Still great work today Melissa!
Thanks Nichole!
I didn’t have an extra gear, either, Melissa! You did great!
Thanks Beth! Hopefully we won’t need our quads tomorrow ?
A: DONE
B: 4:33 (all singles)
C: Later
Nice work DTH. You were just quick to get back on the barbell, yes?
Yes – I never rested. I Just did singles due to my shoulder….much slower but a lot less torque on the turnover after the top of every rep…felt good just slow due to the singles. Silver lining is i just had some body work done and feel really good.
That is great to hear!!
Mobility completed
A1)205#/230/260
A2)245#(4)
B)5:03. 1:59 AB 10/10/10
C)Completed
Optional Session later
А. ЕМОМ 353 lb
B. 3.48
BLAZING Ivan!! That is your type of workout my friend!
Thanks, Nichole. Yes, everything connected load legs, this is for me. I hope the time will come when I will also do gymnastics?