Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Banded Lat Stretch x 45 seconds per side
Interval 2 – Crossover Symmetry 90/90 Drill x 8-10 reps
Interval 3 – Shoulder Mash
x 45 seconds per side
Finish with:
Psoas & Hip Flexor Stretch x 90 seconds per side
A.
Take 3 minutes to draw out your foot work and then:
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Jerk Balance in marked footwork x 3 reps
and then . . .
Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Jerk with a 2 second hold
(Use jerk blocks)
*Increase load by 3-5% from last week
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Recovery x 3 reps
(Use jerk blocks)
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM +
Elevated Ring Rows x 8 reps @ 2111
*Set 2 – 4 reps @ 75% of 1-RM +
Elevated Ring Rows x 8 reps @ 2111
*Set 3 – 2 reps @ 85% of 1-RM +
Elevated Ring Rows x 8 reps @ 2111
*Set 4 – 2 reps @ 90% of 1-RM +
Elevated Ring Rows x 8 reps @ 2111
*Set 5 – 4-6 reps @ 85% of 1-RM +
Elevated Ring Rows x 8 reps @ 2111
C.
Complete as many rounds and reps as possible in 4 minutes of:
Overhead Squats x 4 reps
Chest-to-Bar Pull-Ups x 10 reps
40-44: 155/105 lbs
45-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Rest 2 minutes, and then…
Four sets for times of:
Row 250 Meters
20 Unbroken Wall Ball Shots
Rest 90 seconds
40-44: 30 lbs to 10′ Target/20 lbs to 9′ Target
45-54: 20 lbs to 10′ target/14 lbs to 9′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
M&A complete
A.
jerk balance x 3, 135,165,185;
jerk dip+jerk, 165,185,185,205,205,215 all good
jerk recovery x 3; 205, 225, 245 all felt good
B. 235,275,315,325,315×5, + rows – tough to keep up with timing but i was close
C. 2rds +4; OH squat tough first rd, felt good the next two @ 155 lbs
D. 1:39, 1:40, 1:45, 1:40 had to use 20lbs dumbell thrusters (ball is out of order)
I did this workout on 1/15 A) Jerk Balance x 3 (63-73-73-83) then Jerk Dip + Jerk (2sec.hold) 93-103-108-113m-113m-113m ARGHHHHHH! B) 120-140-155-165-155 (3) Ring rows went 8-8-6/2-5/3-4/4 * I fell off the 2 min. interval on the 4th set. C) @85# 2 Rds.+ 4 * Failed 4th O.H.S. on the third round and had to reset…slowing down just a little would have gotten me the rep and back to the pull-up bar. Second time with 85# for OHS in workout…felt a lot more confident this time, was good! THEN 1:53-1:50-1:49-1:48 All WB’s unbroken…14# to the 9′ target Felt good :… Read more »
A – 185-215. Attempted to increase load from last week but alas was unsuccessful. Boo. That said, this is right about at my 1RM. Recoveries at 235. The recoveries are showing me that I’m not getting far enough underneath the bar and pushing hard enough with my shoulders in my jerks. B – Good news, bad news. Last week I could only get to 245 before groin started b!tching. This week we got to 280 (about 85%). But still a little below where I could be. Ended up doing 215-245-280-280-280(2). Just staying cautious. C – OHS/C2B – 4 rounds. Then… Read more »
A:
Jerk balance 50-60-70-80kg
Jerk dip + jerk (with pause) 90-100-110-115-120-125kg
No jerk recovery due to limited equipment
B: 90-100-120-130-120kg with 8 ring rows
C:
Snatch/C2B 4+2 at 70kg
Row/WB 1:39 – 1:42 – 1:45 – 1:50
What a coincidence that 30lb wall balls were programmed the day we get 30lb wall balls at the box…
B. Kg 105/120/135/145/135
C.1 – 2 rounds + 5 c2b
C.2 – 1:34/1:42/1:47/1:53
A. jerks with pause up to 235, singles with no pause PR@265
B. done off 345, 295X4 for last set
C1. 5plus1
C2.1:55,2:00,2:05,2:00 (not fast times but a victory for me to 4 unbroken sets of 20WB)
Great to hear Al!
And nice job on your Jerk PR!
Thanks Nichole. Great programming!
M&A done
A. Tall jerks then worked up to 225, no blocks so I did 5×5 strict press@80%(145)
B. 230,265,301,320,300
C. 2 rds+4 reps-only pull-up bar is about 16″ off the wall and 10″ lower than I would like it so all my c2b are strict…….and awkward. Ohs went great
C2. 1:50,1:48,1:53,1:49-no med ball so I did thrusters with 20#db
A. Jerk balance: 86/105/125/135#
A2. Jerk dip/jerk: 145/150/155/160/165/170f/170f
B. 145/165/185/200/185×4 with ring rows
C. 4+8 (Rx – 95#)
1:54/1:54/1:50/1:48
Awesome job Leticia!!
Thanks Nichole!
Mob done
A1 done
A2 75/85/95
A3 115/125/135/145/155/165f x 2/ 160
A4 115/135/155
B. 205/240/275/275 Missed last set
C. 3+9/ Dang, I did 2nd part wrong only 4min of work.
This week has been rough…with that said.
A. Jerk balance reps with bar for form
Jerk Dip 105/115/125/130 failed 135 went 125
Skipped Jerk Recovery
B. Felt good in the beginning squatting then felt heavy today
130/150/155/150/150
Did rows
C. 100 OHS- 2 rounds-
Did first set of 10 wallballs unbroken-goes back to today being a struggle-
just happy to get through it.
11:18
Active recovery tomorrow-
only 17 days away from NorCal Masters….Just a little nervous!
Great work today Cheryl!!
Those rough days come and go…you’ll be fine for NorCal : )
Mob done
A. Footwork and balance done then 205/215/225/235/240/245
Jerk Recovery -255/265/275 ( honestly doing these today had me thinking…why am I not jerking this amount consistently, felt strong under the bar. Loved the confidence this drill gave me.)
B. 225/275/315/335/315×6 (rows with feet on 30″ box)
C1 – 4 Rnds
C2 – 1:29/1:31/1:32/1:32. Enjoyed the sprint.
Crushed the row and wallballs!
Thanks. The rower was right next to the wall. :). And strange as it may be. I like both movements.
Yes, strange…
Love to hear that about the drill – that is awesome! Nice job on the conditioning today!
A. Jerk balances up to 55kg, jerks up to 91kg(these were not going very well today), no jerk recoveries
B. 225, 255, 285, 305, 6×285( previous 5rm was 285 so feel my quad strain is definitely healed up…compex and accupuncture definitely helped a lot)
C. 2 rounds+3 @135 (dropped bar on 3rd round and just waited till next part) 20# WB all unbroken around 2-2:05 each set (definitely getting better at wall balls, at 5’4 they never really go as planned but today was glad to hit all UB)
Great to see you squatting with no pain and good work on the ub wall balls!
I’m with you on the WB’s. Nice work.
Mobility done.
A. Footwork then 195-220 jerk off block. 230-245 jerk recovery.
B. 225, 260, 295, 310, 295
C. 3 rnds @135. Subbed C2B w/situps to help ripped hands heal. OHS need work!!
D. 1:53, 1:44, 1:43, 1:34. #25 wallball all unbroken. Felt good, rowed hard on last one to finish strong.
Fun day… but looking forward to rest day with some swimming and stretching to loosen up.
A1. Done
A2. 135-185 jerk balance
A3. 205, 215, 225. 235, 245, 255f, 250
B. 225, 265, 305, 325×1, 305×4 , rows w feet above chest
C1. 4….. ctb super sluggish
C2. 1:48, 1:46, 1:45, 1:38 piece of cake!!!
Wahoo!!!! Nice times Matt!!!!
Nice work, Matt. Now go eat some cake!
Great to see you posting on this site. Nice work today. Take it easy on the cake.
Al, you are the man. Nice PR on the jerk.
Thanks Al, but I don’t feel like “the man” when I see your numbers. The All Star gang is tearing it up. Stoked for you guys!
Mob done
A1. Done
A2. 85-95-105-115# jerk balance
A3. 170-180-185-190-195-200#
A4. 195-205-215# recovery
B. 175/200/225/240f/225# (felt weak sauce today on these…left knee bugging…only hit 3 on last set. Elevated ring rows done with feet above chest.
C1. 5+2
C2. 1:57, 2:03, 1:59, 2:11 (the 20# unbroken were super hard today)
4 days in a row, body ready for rest day; try to swim tomorrow!
Happy rest day tomorrow!!!
Good job Cheryl!
A. did it-balance at 135
6@ 220-250
up to 265 on jerk recovery
B. 225/265/295/310/ 4 x 295
C. 4 + 13 (1 rep shy of 5!!!!) @ 135
1:50/1:47/1:47/1:46 unbroken- stoked on this- my two weakest movements- I think I am finally getting better at them
135 must feel so light when u squat like a beast.
Lets just say I was pretty excited to see I did not have to do the 155lbs.
Solid Al!! So happy to see that and smoking fast times!
A. Done
A2. 4×3 @ 135#
A3. 6 @ 225#
A4. Can’t figure out a way to do this with the equipment at the gym.
B. Done with elevated RR @ 1. 245# x6 2. 280# x4 3. 320# x2 4. 340# x2 5. 320# x3
C. 3+8 @ 155# 50 total reps
C2. 1:45, 1:39, 1:42, 1:47 unbroken with 30# wally
Great job on wallballs. We don’t have a 30# but can imagine it’s tough.
Thanks! I try to use the 30 as much as possible. It makes going back to the 20 a dream.
Nice job Scott – great times!
Mobility completed.
A1)Completed
A2)75#(3)
A3)140#(2)/150(2)/160(1)/170(1)
A4)190#(3)
B)185#/215/240/255/240(4) all with x8 elevated ring rows.
C1)3+10@135#
C2)Only had time for two rounds as the class was using the rowers. 1:41/1:39
Nice Dean!!!!!
M/A done
A. Jerk work done. 105, 115, 120, 125, 135, 140
B. 140, 160, 180, 190, 180×4
C. 3 (was in the middle of class so had to yield to class traffic). Was happy to OHS with no knee pain!
2:34, 1:50 (10 wall balls), 2:45, 2:35. 20# wb (by mistake, I need to read more carefully). Not unbroken but two sets each round.
Great to hear you had no knee pain Elissa!
Mobility done
A. 10x footwork done
Jerk balance up to 105#
Dip and Pause 185# to 205#
3×3 Jerk recovery 215/225/230#
B. 215#/245#/285#/300#/285#
C1. 3 + 5 reps (ooooof my shoulders were tired, felt lackluster during this one, C2Bs 5/5 5/3/2, 5/1/1/1/1/1, 1)
C2. 11:40 (rows 52-55 seconds, wallballs unbroken.)