Dynamic Mobility & Activation
Shoulder Opener x 60 seconds
followed by …
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
followed by …
Three sets of:
Chest-to-Bar Pull-Ups x 6-10 reps (for quality of movement)
Rest as needed
A.
Three sets of:
Jerk Balance x 3 reps (draw out footwork
)
Rest as needed
followed by …
Every minute, on the minute, for 15 minutes, complete:
Split Jerk x 1 rep @ 78-83%
B.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.
C.
Every minute, on the minute, for 14 minutes (7 sets of each):
Minute 1 – Rope Climb Variation
Minute 2 – 10 Push-Press
40-49: 1 Legless Rope Climb + Rope Climb (with feet); 115/75 lbs
50-54: 1 Legless Rope Climb; 95/65 lbs
55-59: Rope Climb (with feet) x 2; 75/55 lbs
60+: Rope Climb (with feet) x 1; 65/45 lbs
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
delayed entry ( didnt get a chance to get in but did it on prescribe date)
Dyn/mob:
C2Bx6rps
A1) JB 103,108,115
2) SJ 102,104,108
B) BS 228x5rps,255x3rps,270x2fails,215x10rps,205,x10rps,185x10rps
C) R/C & Push press : only was able to do 3 legless r/c my arms always fail at the same point
very frustatrating..did the rest regular climbs
used 75lbs
D1&D2 done
3) 75,59,65 (legs were so smoked) 🙂
Mobility done. C2B sets of 8 strict.
A – All sets at 185. Switched back to right foot forward for first time in 2 yrs. Felt good.
B – 5 @280, 3@295, 1@315, 3×10 @235. Felt heavy after done thrusters day before.
C – Done @115#. 1 legless + 1 reg. Finally figured out J-hook with feet. So much easier.
D – Done. My flutter kicks should be called “floor kicks” because they bounce off the floor.
DMA done.
A. Just up to 95#. Added more reps at lighter weight.
On Wednesday, left shoulder had pain and I had to shut it down.
B. 165/175/185 and 30 reps at 135#.
C. Done Rx. And I rarely say that. Feeling good. 🙂
D1. Done. Skipped the rest. No time.
Mobility Done
C2B couldn’t seem to hold on to the bar today
A. 120/125/130 5 of each-Felt good today
B. 160/175/185/130/140/150-Felt good today!
C. 2 rope climbs-did 2 sets with only 1 was using my arms more than my legs in the middle. Ended strong though
Mile run-
100-Hollow
25 tuck
25 on GHD
Gymnastics seemed hard today-
Strength felt good!
A: CJ 300#
B: skip
C: dome
MOB DONE
C2B 3×10
did strict MU work
A. skipped and did ROM WOD time stuff
B. box squats up to 325 then 10×220/235/250
C. Done- legless felt good- did the push presses with no knee pain
D. Done
Occasionally, once in a blue moon, your alphabet goes through D!
Mobility done
C2B 3×10
MU 4×2-3
A. 5@175#, 5@180#, 5@185#
B. 5@225#, 3@240#, 1@255#, 10@185#, 10@200#, 10@210#
C. Done (LRC+RC took :20-:25, PP took :12-:13)
D. Done
Mob Done.
C2B 3×10
A. 4@215, 11@225
B. 320/340/365 then 300. Goodness. Felt those last 3 sets.
C. Held the EMOM thru 7 mins. Got all rnds with 1 legless+1w/ feet. Took 18:21 to complete.
D. Done
Post – Iron Scap Rev hyper and rows.
Mobility done.
A. Jerk balance and jerks 195-210
B. Squats to 315 then 3 sets 225-250
C. Done. Got 3 and a half legless! Then regular rope climbs. Grip was shot!
D. Hollow bounces.
Nice Job!
Thanks Cheryl!!
Only got to the lifting today. Finally back home.
M&A – Done
Split Jerk-225×5; 230×3; 235×3; 240×4
Back Squat-
5@265
3@285
1@305
10@225; 235; 240
MOB and chest to bar done
A. Jerk balance up to 105, then split jerk done at 123#–missed a few in the middle, but was dropping every one, then cleaning back into rack so was getting tired of that
B. No squats today
C. Elbow still flares up with rope climbs, so did 10x feet elevated ring rows instead of rope climbs, last 2 sets of push press were broken up
Mobility done A. Jerk balance done. Stayed light, working on form. A1 split Jerk EMOM 15 min @ 165 failed sets 5,7,9,13,14,15 probably should have done 155 B Back squats Set 1 @ 265×5 reps Set 2 @ 280×3 reps Set 3 @ 300×1 rep Set4-6 @215×10 reps C. EMOM FOR 14 min 2 rope climbs / 10 push press @ 75 Did the first three sets as RX, then had to drop to 1 rope climb for the remaining sets. I should have paced this EMOM on the rope climbs resting 15 seconds for the second rope climb. Push… Read more »
Great session, especially when you learn where your redline is!
mAnd A done
C2B x 6
A. All sets 125#
B. 175/185/195/150/150/150
C. Done ✅ not sure about times.
D. Done ✅
M&A DONE
A. 95,95, 115#
A2. 155# built up to 175#
B. 235,250,265,190,190,190
C. DOne, finished leggless with 42-45 seconds, and same with PP.
D. Done .
Awesome work Chris!
DMA done
A1: done with bar
A2: 135 x 5 reps, 140 x 5 reps, 145 x 5 reps
B: 235, 240, 245, 205 last 3 sets
C: done
D: done
3×10 c2b butterfly trying to stay relaxed. Like how I feel with regular pull ups
Wodapalooza WOD 9
2 rounds
25 burpee over rower
25 Cal
4:33 wanted a sub 4min but this is solid
Split Jerk all 15 sets at 225
Mobility done
CTB 3×10 worked on form
Jerk balance all at 135
A.Split jerk
195,195,195,195,200,200,205,205,210,210,
210,215,215,215,215,215
B. Later
C. Got 6/7 rds had to break on 4th Rd for rope climbs then resumed. This was tougher than I thought would be.
D. Later
Mobility done – 6 CTB pull ups per round. was able to butterfly these, still need practice as I end up losing it when I am gassed. A1) Jerk balance 45, 95, 115 A2) 185 for 7 sets, 190 for one set, 195, for 3 sets, 200 for 3 sets, 205 last set, couldn’t lock out. B) Did 235 for 5, going heavy never seems to get me a whole lot wasn’t feeling it, so just did the 3 sets of 10 at 200 C) 1 legless for 5 rounds, spent, 1 regular for the last 2, push press as… Read more »
Mobility – done except for C2B Pull-ups – was going to do them later in the workout, but ran out of time. A. Split Jerk EMOM – 5 @ 135/5@ 140/5 @ 145 – made all attempts. Felt a little smoother than last week. B. Back Squat – 5 @ 180/3 @ 195/1 @ 210/10 @ 145/10 @ 155/10 @ 165 Definitely feeling stronger on squats. The dead-stop front squats and squatting each Friday is paying off. C. Rope Climbs – Push Press – kept it light (45 lb. bar) only did 4 rounds of these, replaced the others with… Read more »
Good call Barry and happy to hear your squats are feeling better!
Mobility completed
A1)95#(3)
A2)165#(10)/175(5)
B)230#/245/260/190(3) I sure this was the point today but the back squats felt very heavy today.
C)Completed with x1 legless starting from my knees and x2 regular each round as our rope is shorter than 15′.
D)Skipped. Will complete later as I need to finish my deck today.
Have a great weekend!
How fun! Upload pictures of the deck!
All finished with about an hour to spare.
BEAUTIFUL!!!!