Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Banded Pec Stretch
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x 45 seconds
Interval 2 – Partner Shoulder Opener x 30-45 seconds // No Partner Shoulder Opener
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x 30-45 seconds
Interval 3 – Squat Rocks
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x 45 seconds
A.
Every 2 minutes, for 10 minutes, complete:
Power Snatch + Overhead Squat @ 3211
B.
Six sets of:
Front Squat x 2-3 reps @ 75-80%
Rest as needed
C.
Five sets of:
Row 500 Meters @ 1000 meter PR pace
Run 400 Meters
Rest 3-4 minutes
DMA Done
A. 135 140 145 150 155#
B. 3s at 210/215/220/225/225/225
C. Rounds between 3:36 and 3:42 — Rows at 1:40 to 1:42 – First 100 hundred meters run of each round was a little wobbly. From the turning point a 200 smooth sprint through clear and cool full moon evening. Felt great, felt soo ready!
A. up to 180 (up to 190 for the complex but with a full snatch, felt good)
B. 245x3x5
C. 4:00/4:00/4:00/3:55/3:50
Mobility and activation done
A. 115/135/155f/165/185 these felt great today
B. 205-225 felt OK.
4:30/ forgot to time/3:55/4:05/4:04
Had some of the young fire breathers join me for this. Runs felt good considering our 400 is more like a 420.
Cheers
Mob Done
A. 135/145/155/165/175
B. All sets 3 reps 260/260/265/270/275/275
C. Best 3:29 Slowest 3:46. 3:30 rest per
Mobility done!
A. PS + OHS – 85/90/95/100/105/110(f)/110PR
B. FS – 150 (2) (3) (3)/ 160 (2) (3) (3)
C. Guess I didn’t read the workout properly. Thought it was an option of either row or run.
Only did rowing!! 1:50.6/1:51.5/1:52.2/1:49.7/1:48.7 Went with 3:30 rest.
Great work Barry!
M&A done
A. 135,145,155,160,165
B. 210,215,220,225×3, all x3
C. Best 1k row was 3:19, which puts a 500m@1:39- that only lasted 2 rds. Subbed 50 dubs for 400m run-2:36,2:43,2:45,2:50,2:50
Late night.
A. 135-175. Felt good
B. Done at 265 for sets of 3
C. 3:23/3:21/3:25/3:25/3:25. Rows at 1:45 Runs were 4x100m shuttles as I had to run in the dark but at least it is 32F here in balmy MN!
Great times!
Thanks man…I was a 400m track guy…35 years ago in high school. Yikes that sounds old!
That is soooo cold Curt!
That’s like heaven here! Shorts and a T-shirt. I just wish I could bring some of it to Carson with me!…if I make it again 🙂
Mobility done
A. 84/93/98/100/105
B all sets of 3 at 145
C. 4:10/4:23/4:18/4:20/4:20
A – up to 155#
B – did FS @3211 tempo up to 185 (65%) with no adductor soreness
C – 3:39/3:36/3:33/3:33/3:34. Felt soooo nice to finally run! 45 degrees in Chicago today. Perfect.
Fantastic to hear Mike!
A. 145-155 snatches felt off, but squats felt good
B 2x 225 to 240 (front squats felt very strong)
C. 4:00, 3:45, 3:40, 3:38, 3:35 (nice enough to run on Long Island, been a while but rows and runs felt good and was able to speed up runs each time)
Mob done
A. 155, 155, 165, 175, 175. Couple of misses at 175. Remembered that I actually had to pull a bit to make it go to its home.
B. 255×3, 265×3, 265×3, 265×3, 265×3, 265×3
C. 35:15 forgot to get splits. I kept all rows at 1:52-1:55. Ran fast. Added 50 dubs after run.
M/A done
A. 65, 75, 85, 95, 100
B. 145-150
C. Done at 5am with no rest in between because I was short for time and I knew my runs would be slow. Was nice to run outside for a change. It was warmer at 5am than at noon!
Awesome Elissa!
A. 115-145
B. 185-215
C. 3:38/3:36/3:39/3:40/3:39, (approx. 3:15 rest intervals)
Did mob
A. 155/165/175/180/185 did a couple extra hit 190 after a miss
B- 235-252
C. 3:31/3:35/3:39/3:40/3:35
You guys were smokin on the row/run, I felt like a turtle today. Glad I did it earlier, you guys would have lapped me twice!
Andy off the rower so fast. It was a fun chase!
Fun Al!
Whatever….i was just slow jogging…haha, i had to look at your post, nice!!
Lolz
I think one of us wrote our times down wrong. You were a second ahead of me in round 2.
Do you remember if we caught Andy? He had 3:34. I honestly cannot remember but I think he got us in the second round.
I think we blew by Andy at the end of that one. You got 31, I got 32, and he got 34.
Lets not quite call it “blew” by!???? ???
Hahaha!! Ok, we slid past you as we were sprinting toward the finish. No matter, you killed it Andy!
M&A-Done
A. 95, 95, 100, 105, 105
B. 160 x 3 x 6
C. Only did 3 sets due to time. 4:40, 4:45, 4:45.
Mob done
A. 115-125-130-135-140# (power PR I think)
B. 165-165-170-170-175-175#
C. 3:42, 3:42, 3:46, 3:44, 3:51 (many rabbits to chase today)
Thanks for the push!!
Looks like all the rabbits showed up at noon! Nice times on the row/run, congrats on your PR!
We missed you Ed!
Solid Cheryl!!
Mob done
A. 85/95/100/105F/100
B. 175/185/185/190/190/195
C. 4:12/4:18/4:22/4:20/4:23
A. 185/185/190/195/205F/200
B. 265/265/270/275/280/285 all x3
C. 3:33/3:34/3:37/3:38/3:36 yeay…the best of times!
Yeah Andy! Consistent
Good times on the row/run!
Mobility done.
A. Snatch and OHS done at 175
B. Front squats: 235 (3), 235 (3), 245 (3), 245 (2), 245 (3), 245 (3)
C. done, didn’t keep track of total time as hard to get outside and over snowbanks, run on ice, but rows were 1:35, 1:38, 1:40, 1:40, 1:39
D. worked on DU’s (major weakness) and HSPU
Mobility done.
A. 135, 140, 145, 150, 155
B. 225, 230, 235, 240, 244, 255
C. 3:22, 3:32, 3:42, 3:45, 3:42
Wow, that was harder than it looked. Good fun!!
Nice times on the row/run. Glad I did it earlier today, you guys would have left me in the dust!
Missed you Ed! It was good fun to have everyone push each other.
I guess there’s always a turtle in a rabbit race! That would have been me!