Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps
and then …
Two sets of:
Snatch press from behind the neck x 2-3 reps
Rest 30-60 seconds
and then …
Two sets of:
Tall Snatch x 3 reps (work on mechanics)
Rest 30-60 seconds
A.
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 85, 85, 90, 90, 95, 95
*Build based on mechanics. Don’t be married to the percentages. If it feels good, keep building per the percentages. If it doesn’t feel great then keep the weight light and work technique.
B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%
*Set 7 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
Complete as many rounds as possible in 8 minutes of:
15 GHD Sit-Ups
10 Left-Arm Overhead Walking Lunges
10 Right-Arm Overhead Walking Lunges
40-49:
60/45 lbs
50-54: 45/35 lbs
55+: 35/25 lbs
Core stability is key for the lunges. Your core is going to be tired after your GHD Sit-Ups so work to stay tight and press the DB up to stabilize your shoulder as you hit those lunges. Be effecient with your GHD Sit-Ups by having a slight bend in the knees as you reach back then explosively driving your thighs down as you whip your body up to touch the foot holder.
Optional Session (Best performed 3-4 hours between sessions)
Eight sets of:
Assault Bike x 45 seconds
Rest 90 seconds
Mobility done
A. done – first time doing any proper snatch work in over 9 months, it felt good today. I stayed light as I didn’t want to risk my shoulders.
B. 49/56/59.5/63/65/67kgs 7th set managed 7 reps
C. 5 rounds & 4 reps
back squat
225,255,270,285,300 missed and stopped.
DMA done.
Concentrating on not jumping forward past chalked line.
A1. 25/30 kg
A2. 32.5/37 training got interrupted after these for an hour. Struggled after shoulders cooled down.
A3.37.5f/35f/35/37
A4. 38f/37/38/39/40/42 video posted.
B. 70/80/85/90/95/100/85 x 4
C. Ran out of time.
Did DMA
A. HHS@40,45kg, HS@50,55kg, Snatch@57,60,62,65kg, Snatch@67,67,67,70,70,70.
I get stuck@70-77kg with my Snatch! Feels like progress is just not happening! I’ve posted a video.
B. Did low bar BS as it feels better on my knees, knees are a bit cranky since last Saturdays Lunges. Did 100,110,120,130,135,135,120kgs x4, use little less weight as Rx’ed to save my knees.
C. 4 rounds but substituted OHWalking lunges with Turkish Get-ups@24kg. Did x2Left and x2Right each set.
No Optional session today.
Sorry you knee has been bugging you – you are rolling out your calves, it band, near your vmo etc?
No, but will start asap. What/where do I find my “vmo”? R those 3 the most important parts to roll out?
For your VMO, try rolling out just slightly above the inside of your knee – for what you are experiencing I would say that these are the 3 areas to focus on for knee pain. Also check out this article: https://www.crossfitinvictus.com/competitors/blog/patellar-pain-properly-addressing-issue/
My VMO was heavely inflamed!!!! I’m sure this is going to solve my knee issues. Thx a million!
Mob done
A. 65/75, 75/80/85/90, 85/93/97F/97– stopped there
B. 5-8% lower on percentages: 130/145/155/165/175, 160×2
C. 3 rounds plus 14@35#
A1: to 105
A2: to 115
A3: 125
A4: 135
B: 185lb, 210, 220, 235, 250, 260, 220×6
C: 4 + 12 (45#)
Missed Wednesday so:
Hsw x 30′ ×4
DEadlift 245×10, 275×8, 315×6, 365×4, 385×2, 395×2
A. Snatch 135, 135, 155, 155, 165, 165, 175, 175, 185f, 185f, 180, 185, 190f, 190f
B. BS 225, 275, 295, 315, 325, 330, 275×4
C. 5 rounds, 45#
Good work on Part C Matt!
dyn/Mob Done
1) 2s SP: 33,45
2) TS:45,55
A1) HHS: 55,65
2) H/S : 67,75
3) S : 80,87,failed x3 last setx1
4) S : 88,1fx1,95×3 f,85 x1 x2fails
B) BS: 200,227,245,257,270,285 (old PR) tried 290 did something to my left side of my back,
– i think the bar was off to one side more .. so I ended the wod there ..I didnt want to
make it worse
C) 5rds – had to use 30 lbs we have no 35 lbs and 40 was too much with my back in pain I took
a naproxen
Oh no Lise – how is your back feeling today?
Coach Nicole:
I hope your well.! 🙂
I had to take pain meds but I got thru the wod ..its my bad I rushed it. I know better… thank you!! I love you and this program you guys total devote yourself to us and give more than we ask or expect… your effort are not wasted or unappreciated trust me .. <3
thanks again for checking up !! I hope to meet you one day and steal a great big hug!!!! your soo inspiring!!!
Same here!
Mobility done
A.
95,. 115,125,145,150,160,170 last 6 set didn’t climb in weight to work on form
B. 300,340,360,385,405,425, skipped last set but or back squat by 40#’s
C. 4 rounds +4 legs were hurting
Did optional this morning
Mobility done
A. Skipped (no overhead with left shoulder today)
B. back is still smoked from Wednesday’s heavy deads….struggled with 90% today for 1
6×185#, 4×210, 2×225, 1×240, 0x245, 2×225#
C. 5 rounds even (only used right arm for all 20 reps at 45#)
Optional:
8 sets of assault bike:
12, 12, 13, 13, 13, 13, 13 = 102 cals
70-72 RPM
Yeah, rest that back Cheryl – you going heavy means there may be some more rest needed to let the back recover
A. skipped the snatch to let shoulder rest
B. just starting back to these 235/285/310/330/340 stopped here 6×275
C. 4 + 34 ( missed last rep at time)
did optional accumulated 124 cals
OpSession on AD
23/24/26/27/26/26/27/27 206 total
Mob done
A1 up to 130
A2 up to 150
A3 up to 170
A4 after missing 180 2x stayed at 170. Just sloppy today
B. 280/320/340/360/380/400 missed here. Just no pop today
C. 4 + 3 with 60’s
A. Snatches up to 145
B. 235×6/265×4/285×2/305/315/325/335
C. 5 rounds w/45#db, 20 situps subbed for 15 GHDs
D. Assault Bike intervals 122cals
A1)95#/115
A2)45#/65
A3)75#/85
A4)95#/105
A5)105/110/115f
A6)120#/120/125f/125/135f/135 Snatches were all over the place tonight.
B)200#230/240/255/270/290 5#PR/240×3
C)3+29@55#DB. That was terrible. Midline was crushed.
Good work on your back squat Dean!
Thank you Nichole!
A) HH 65/75
Hang 80/100
Snatch 105/110/115/120
120/120/125/125/130/130
B)170/195/210/220/230/205×5
C) 4+2
Optional: 101 cals
Mobility – done A. High Hang – 65 – 75 Hang – 85 – 95 Snatch – 100 – 100 – 105 – 110 Snatch – 115 – 115 – 120 – 120 – 125 – 130f! – 130 Haven’t hit 125 or 130 in a while. Feel good about these! C. Squat rack were being used by class, so we did AMRAP before back squats. GHD’s & OH Walking Lunges 4 rounds + 22 Felt pretty good on these. Right arm a little better than left, but overall feel good about doing them if they were to be a… Read more »
Awesome Barry!!! I love it if others load your bar and you don’t know what is on the bar – helps you keep your mind from telling you no!
A. Just used 65lbs and followed the program. Focused on form and speed.
C. 3+22 class needed all the racks so Barry Emerson and I tackled the WOD
B. 230,265,280,300,315,335*, 280X3 ( 335 is a 5lb PR!) felt good today so after 315, decided to go to 335, but then not much gas left in the tank for max reps!
Congrats Ed!!!
Assault Bike 193cal
No rest did C. 5 even modified on left side to suit case lunge which actually felt harder then oh on right side 60# DB
Lunch
Back Squats
Worked up to 100% felt good, went on to hit 375 10# PR also hit 380 but video says not perfect so I will go with 10# pr on Back Squat Friday.
Looking forward to next weeks training
Optional Session this morning: 216 cals on my AD Pro. Don’t listen to Pete. That was rough.
Mobility done
A1. HHS: 95/115
A2. HS: 130/140
A3. Snatch: 150/155/155/160
A4. Snatch: 160/165/170/175/180/185…did one extra and hit a 5# PR at 195!
B. Worked up to 90% only on these – no spotter and not feeling it.
C. 3 rds (60#). Never done 1-arm lunges before and I was all over the place trying to find my balance on the 1st round. Got used to it in round 2, and round 3 was my best round.
Congrats on the 5 lbs pr! 200 is right around the corner!
Thanks Nichole – I hope so!
Lower Back so tired from DL yesterday…
Fun teamwod today!
Teams of 2:
40 min amrap:
50 cal ski
50 ghd Situps
50 elevated pushups
4*10 one arm oh Walking lunges(26)
50 cal assault
Backsquats tomorrow!
Rest that back! I like to schedule deadlifts on Wed or Sat so you have some rest before training again.