Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Inchworm walk + Scap Push Ups x 2 reps + Press Up x 3 reps
Interval 2 – Leg Cross Toe Tap x 10 reps
Interval 3 – Hamstring Floss with a softball x 10 pulses per side
A.
Take 3 minutes to draw out your foot work…
Jump & Lands x 10 reps
Every 2 minutes, for 20 minutes, complete:
Sets 1-2: Jerk @ 75-80%
Sets 3-4: Jerk @ 80-85%
Sets 5-6: Jerk @ 85-90%
Sets 7-8: Jerk @ 90-95%
Sets 9-10: Jerk @ 95+%
B.
For time:
64 Pull-Ups
8 Overhead Squats
40-44: 205/135 lbs
45-49: 185/115 lbs
50-54: 155/105 lbs; 54 Pull-Ups
55-59: 135/95 lbs; 44 Pull-Ups
60+: 95/65 lbs; 44 Pull-Ups; 6 Overhead Squats
C.
Three sets of:
Supine Strict Chest-to-Bar Pull-Ups x 5 reps (initiate with the lats)
Rest 60 seconds
DB Z-Press x 5 reps
Rest 60 seconds
Bit late n writing this.
M and a done
A jerks did 70,70,75,75,80,80,85,85,85,85m
B pu and ohs 4:24. @70kg approx 80%of 1rm
After b just rolled out etc
Disappointing…For those of us who workout early morning this isn’t cool.
No program for today saturday?
There’s no program for the 20th…as I train in the morning….I will work a bit my weakness 🙂
May revisit the Jan 2 programs since I have t done it yet
I will invest in my OHS a little more and Kipping HSPU …Have fun !!
http://youtu.be/YheDAKXscq4
A. 80/85/90/92,5/95/97,5/100/102,5/105 (pr!!)
B.7:42
C. Done
Will the Programming for the 20th be up soon?
DMA: Done.
A. Snatches instead of Jerks
B. 4:00 (50-54 10×5+4 in just over 2 minutes. Missed the snatch, then Clean and Push Jerk unbroken OHS)
C. Done
Running late tonight so didn’t get the mobility work in.
A. Up to 205 but failed, getting closer to pre shoulder injury weight though so feeling good here.
B. 6:19 @ 125 Up to 175 for OHS warm up, again, getting closer to pre shoulder injury weight though so feeling good here.
C. Strict C2B only 5/5/5
A. Worked up to 130# – PR. Stopped there since my footwork was getting sloppy and the knee felt slow.
B. 4:00. Pull-ups done in 2:50. OHS @ 115#.
C. Strict CTB done and 35# KB for Press.
Mobility done
A. Until 70kg
B. As I warmed up my OHS they were so bad I decided to work more on them. I did also assailt bike intervals and pull ups
C. Done
Mob done
A. worked to 125
B. Modified wo, shoulders are sore.
10 strict pu plus 6 power cleans @105 x 6 rounds plus 4 PU.
64 strict pu, 36 PC 10:27
Did class hero wod Brenton plus C & J before.
M&A done
Jerks up to 280 and this was a +5 PR and it felt great
Then the shit show began.
Pull ups which are a goat of mine took a little over 4 minutes to complete…
I had 40 done at 2:17 I just petered out ugh
OHS another goat of mine I cleaned 185 and could not get it over head
I tried 135 and did one squat and then failed multiple times
finished out with empty bar
C done Z press at 40lbs
Chin up and moving on.
Cheers
M&A done A. 185,195,205,215,225,230,235,240,225,225- felt fast, think I definitely woulda PR’d today. Even at the heavier, 240 is 10# below current pr, I was able to dip, drive, and be under the bar, rather than catching it 3/4 up and pressing out……like I used to. B. In my effort to better my pullups I did all 64 as butterfly, previously I would have done the first set, came off the bar and went back to kipping, but I felt like I need to put in work on these to develop efficiency in these. Time was 3:22 on the pullups. In… Read more »
Mob done.
A. 1/2. 205 3/4. 225 5/6. 240 stopped here to participate in class wod.
A2. Class wod 14.1 6+33=303
B. Stupid 14.1 wrecked me. 6:16. Couldn’t keep that 185 overhead. Lame.
C. Done
MOB done
A. 205-275 – 275 was a 5 lb PR
B. 2:37 @185 unbroken on OHS which was a surprise after I barely landed the clean.
C. done 40-50 on DBS
Awesome work today!
Wow, great job!!!
A. 205-250
B. 3:46 (64 pu at 2:40, unbroken 185!!!!!) Last time I did this in sets of 2s … stoked!!!
C. 5/5/5 50#
Mobility done and also added in 7×3 front squat because I need it. 135-145-155-165-175-185-195#
A. 165-175-180-185(f)-185-195-205(f)-200-205-210-217(f)-217# PR
As you can see it wasn’t the cleanest jerk day but stuck with it and had some great motivation by my training partners to hit this today! It wasn’t me, it was you guys that lifted this weight for me today!
B. 2:29. PR! (Did this at Regionals 2014 and my time was 2:49, happy to see 2 yrs older and can still PR that)
C. Done (30# DBS)
Awesome Friday with this gang!
Awesome effort Cheryl!
Awesome day Cheryl!
Way to go Cheryl!
Whoo hoo! Making it look easy. 🙂
Mobility – done! Hamstring Floss felt like it was needed.
A. 125/125/135/135/140 (sloppy)/140/150/150f (clipped chin)/150/155/160f
B. 3:46 – finished the pull-ups in 2:59 10/10/8/5/5/2/2/2 OHS – unbroken
Felt much better on my pull-ups today. Have felt a little out of sync on them lately. Still using my arms too much but overall felt better.
C. supine strict C2B’s – felt strong on these today! 5/5/5 DB Z-press #30 5/5/5
Nice Job Barry! I didn’t do today’s session. Taking another rest day. Was feeling a little beat up from the competition I did last Saturday. Don’t think I could have done the OHS @135.
Sounds like a good idea and yes 135 would have been tough!
Mobility done.
A. 165-245 15# and 20# PRs!!
B. 10:21 yikes. Dropped the OHS a few times at 175, so dropped to 155 to finish last 5 reps.
C. 45 Z-press and stric5 C2B.
Major PR Kincaid!!!!
I’m stoked! My crew said technique has improved alot.
Geez, what’s going on under Mauna Kea today?!! #mana
Haha! Nice job unbroken on the OHS Matt!!
Huge PR! Congrats!
Thanks! It’s been about half a year since my last one, so I think that helped.
Impressive PR’s
Back Squat worked up to 375…couldnt get all the way up with 385! Then 3×3 at 320
A2. Jerk 225/235/245/255/275/275/280/280F done shoulder felt funky. Had to share boxes with Al Police so had to basically front squat all my jerks first…does that count as extra work!!? ?
B.6:48 as rx’ed
C.Supine C2B….ARE YOU KIDDING!!! Lol
Zpress 45/50
Dead stop front squats before a jerk is always “Good”! ?
Too funny!