Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Butterfly Stretch x 45 seconds
and then …
Row 500 meters @ a conversational pace
and then …
A.
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch + Snatch from 2″ below the knees
*Hold the mid-thigh position for 3 seconds
followed by …
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
followed by …
Every 2 minutes, for 4 minutes, complete:
Snatch Pulls x 2 reps @ 90-95%
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75% of 1-RM
*Set 3 – 2 reps @ 80% of 1-RM
*Set 4 – 2 reps @ 85% of 1-RM
*Set 5 – 4-6 reps @ 80% of 1-RM
C.
Three rounds for time of:
Run 400 Meters
15 Sumo Deadlift High-Pulls
15 GHD Sit Ups
40-49: 135/95 lbs
50-54: 115/75 lbs
55+:
95/65 lbs
We don’t do a lot of sumo deadlift high-pulls so play around with the movement before you start the conditioning session.
Optional Session (Best performed 3-4 hours between sessions)
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike
*Please note total calories achieved and average RPM for the 10 minute piece.
A1) 165
A2) 215
A3) 235
B) Did Front Squat. Last set @ 265 x 6
C) 9:50 – all singles on SDHP
Mobility and Activation Done
A- 115,115, 125, 125
A2- 135,145,145,150
A3- 160
Stayed sort of light but felt solid
B-As prescribed
C-All RX 135 SDHP 11:43
Optional Session- Just got Assault Bikes in yesterday. I spent all evening putting them together after work. So 117 Calories was my 10 minute. I forgot to look at all the other stuff.
DM&A: Done
A:
60-65-70-75kg
80-90-92,5-95kg
97,5-97,5
B:
97,5-112,5-120-127,5-120(4)kg
C:
Fünf Teamwod today!
Mobility – done
A1. 55 – 65 -75 – 85
A2. 95 -105 -115 – 120f – 120 – 125f – 125f
A3. 125 both sets
B. 6 @ 150 – 4 @ 175 – 2 @ 185 – 2 @ 196 – 6 @ 185
C. rowing & GHD’s – 4 sets of 400m row & 15 GHD’s NFT
Optional Session – 127 calories @ 60rpm (held above 65 last minute) Did this after finishing part C.
Mobility done
Also did additional Pec and lat roll out.
EMOM 10 min
Min 1 five OHS 45,45,65,65,45
Min 2 five SHSPU
Burgner warm up done
A. Stayed light to work on form and speed 65 all sets
A2 75,85,85,95 felt really good today
A3 135, 135
B. 6@215,4@250,2@265,2@280,6@265
C. 12:26
dyn/mob: done
A1) M/T+S+snatch 2″ bel knee: 75 lbs stayed with this weight bc of the shoulder but mainly bc
am feeling the pushung off the fllor and opening of the hips, the min I added more went it
went sour.. :/ all power snatch
2) S: 80,83,83f,83 ( all power)
3) SPx2 rps, 94x1x2,98x2x2rps
B) 185,220,230,242,230x4rps
C) 10:46 Rxd
Good work Lise!
Coach Nicole-
thank you -your always sooo encouraging !!!when I grow up I want to be like you!!! XOXOX <3 have a great weekend!!!
AM – Optional Session
204 cal on AD pro. 60-65 rpm.
Mob Done
A1-115/135/145/155(posted video on FB)
A2-165/175/185/195(m)/185 then a few back at 155. Posted video of 175/185 on FB
A3- 190/195
B- 260/300/320/340/320×5
C. 10:23
Nice Art!
A1- 95/115/135/155 all power
A2- 165/175/180/185 all power https://www.youtube.com/watch?v=amxAILVCOU4
A3- 210 did not feel strong so went down to 205
B. 195/215/235/255/225×6 (60%) https://www.youtube.com/watch?v=spX1oThqAQY
C. 10:22 @ 115 w row instead of run
then waited just under 15 min and did optional in the form of FRAN ASSAULT 7:28- first thrusters in 6 months- QUADS!!! I hope that fresh, I could have shaved some time off that
Awesome work Al! Love the speed with your snatch – looks great. Let me know how your knee feels tomorrow after those thrusters. Happy to see that your knee is able to do more dynamic work!
Current plan- I am waiting 2 more weeks to increase depth of squat and then I will also start w my olympic lifts catching light weights in a squat and slowly building. Any thoughts or suggestions?
I would work on pausing in positions. So, pause for 3 seconds in mid thigh, pause for 3 seconds in the receiving position. I want to keep building stability in your knee so no need to bounce out of the receiving position.
Nice…I’m thinking I gotta take a turn at assault Fran next week! Glad to see you are feeling better.
A1. 65, 75, 75, 85
A2. 95, 100, 105, 105
A3. 110, 110
B. 145, 165, 180, 190, 180 for 6
C. Modified workout:
3 rounds
20 cal AB
15 GHD
9:03
Session 2
Subbed 5 hours of moving for 10 min AB
Hope the move went well!
3 days-20+ hours of heavy lifting in frigid temps, snow & ice, I’m so tired,lol.
Oh my gosh that sounds awful! Glad you are all done though!
Third day done. Feeling tight. Especially with snatch.
DMQ – Done
A. These were all pretty much low power snatches. Happy I hit them all despite the generalized tightnesd and awkwardness of not having snatched in a while. They were not pretty.
A1. 135,145,155,160
A2. 165,170,175,180
A3. 180
B. 235,270,290,305,290
C. Couldn’t run. Home alone with both kids and puppy. Did the sdhp/ghd reps.
A1: 135; 145; 155; 165
A2: 175; 185; 200(m); 195
A3: 195
B: 216.5; 250; 266.5; 285; 266.5(6)
C: Did the Battle of Britain Qual 1a/b
10 min running clock
1A: 6 min Amrap of:
8 Snatch 40kg
8 T2B
8 Box Jumps 24″
– immediately into
1B: 4 min to establish a 1 RM Hand Snatch
1a: 6 rds + 2
1b: 81kg
Extra work 30 min after-
10 min AB- 139 cal. ;RPM Avg- 62 ; High 78 ; distance- 3.9miles
Snatch dude you will be hitting 215 in no time!
Thanks! I hope so. Just need to clean it up.
Back squat
205,235,255,275,255×5
Airdyne aka the dinosaur
176cals kept between 65-75rpms with last 30sec at 75-80rpms
Done have a great weekend off to watch wodapalooza tomorrow
Awesome Tom, tell everyone hi!!
Snatch
A). 135
B). 135/155/175/185
*worked on new starting position
BackSquat
235/255/300/315/305×10
Assault Bike ? 177
Ran it 30 at 50-55rpm & 30 at 80-88 rpm, this sucked as I thought it might. Not sure about strategy
How did the new set up feel?
Good, the heavier the better it felt.
Thought I would get you but again you got me by 1 cals
Way to push, that was a long 10min!
Yes it was
A. 115/115/125/125, then 115/125/135/145, pulls @155
B. 225/255/265/285/265×5
C. Did Open 15.3 with the class (AMRAP 14: 7 MU, 50 wb, 100 dubs) 337
M&A Done
A. Built up to 115#, did 135# pulls. Shoulder felt good.
B.191#, 220#,235#, 255#, 235#
C. 11:27RX for 50+
Mobility done
A1. 125/130/135/140
A2. 150/160/170/180
A3. 190/190
B. Done as rx
C. 12:18 as rx
Bike – did 130 cal right after as will not have time later. Used a Xebex at our box – had no idea how to pace this as I had never used this bike before and never done 10 mins on a bike before. Paced to slow at the beginning – had a lot left in the tank at the end. Know for next time.
I am not familiar with a Xebex – what is it?
Seems to be like the AB in that it runs on a chain rather than a belt like the new AD. It hurt just the same as my AD so got a good workout!
A) 100/105/115/120
120/125/130/130
130/140
B) 165/185/200/210/195×6
C) Practiced an upcoming comp WOD with Mary Kay
10 min. AMRAP: 30cals AB/30 Pistols/20 T2B/10 Bar MU
2 Rnds + 15cals AB
Optional: this afternoon
DMA : done
A1: 30-35-40-40 kg
A2: 40-40-40-45 kg
A3: 50-60 kg
B: done as rx: 70-82-88-93-88 kg
C: 11:14 min
A1. 115,135,145,155
A2. 155,165,175,175
A3. 180
B later
C.12:53 Subbed ski erg as we just got this
3rft
400m ski erg approx 1:45-1:50/rd
15 135# sdlhp combo of singles and TNG
15. GHDSU went to slow on these
Will do back squat later
Love the ski erg!!