Dynamic Mobility & Activation
Partner Assisted Front Rack Stretch x 3 pulses each side
One set of:
Band-Assisted Perfect Stretch x 60 seconds per side
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 2-3 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 16 minutes, complete:
Clean + Jerk @ 70-85%
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100-105%
C.
2015 Masters Qualifier Event 1 Workout
Complete as many reps as possible in 5 minutes of:
5 Muscle-Ups
10 Cleans
40-49: 155/105 lbs
50-54: 135/95 lbs
55-59:
Complete as many reps as possible in 5 minutes of:
5 Dips
10 Cleans (135/95 lbs)
60+:
Complete as many reps as possible in 5 minutes of:
5 Dips
10 Cleans (115/75 lbs)
If you completed this event in 2015 then make sure to look back at your score so you know what number you can crush. 🙂 If you struggle with muscle-ups, then make sure to start off with a number that won’t burn you out. I shouldn’t see anyone getting a new UB MU PR in a workout like this. The muscle-ups will make or break you so break them up early on and ensure the shortest rest time needed to prevent tricep fatigue. The same applies with the dips.
Optional Session (Best performed 3-4 hours between sessions)
A.
Every 8 minutes, for 32 minutes, complete:
Row x 500 meters
5 Bar Muscle-Ups
10 Burpees over the Erg
15 Thrusters
40-49: 95/65 lbs
50-54: 95/65 lbs; 3 Bar Muscle-Ups
55-59: 65/45 lbs; 3 Bar Muscle-Ups
60+: 65/45 lbs; 5 Chest-to-Bar Pull-Ups
B.
Three sets, not for time, of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Ab-Wheel Roll-Outs x 8-10 reps
Rest 60 seconds
mobility and activation done – loved it!
A. Did a paused front squat to try and build strength, as haven’t been working out for 4 weeks. Managed 42kgs
B. 40kgs C&J 52.5 Clean pulls
C. skipped this as still working on my shoulders being 100%
Optional – done, stayed light for the thrusters @25kg & opted for jumping C2B pull ups instead of dips (shoulders)
Mobility and activation done
A. 145,155.175,185,185
B. 155 and 175, pulls at 185
C. 3 round +9.
tempo FSx3
175,190,200,200,200, 200
Mobility and activation done
A. 175/175/175/180/180/185# (all 3 reps)
B1. 145/155/165/170/175/180/185/190#
B2. 220# pulls
C. 50 reps (3+5) vs 47 reps in 2015 MQ. MUs much stronger now…still have room to improve though! Went 5 UB, 4/1, 3/2, 3/1/1 and all fast singles on PC.
Optional:
A. Did 3 sets every 8 mins:
3:44, 3:39, 3:44
B. Done
Awesome job Cheryl!
Op Session at Lunch today.
A. 4:00-4:20 a rnd
B. Done
Mob and Vandyke done
A. 235/240/245/250/255/260
B. 205-225 pulls at 285/295
C. 3+1 @ 155
A. did 205
B. up to 225 power clean and power jerk
https://www.youtube.com/watch?v=W6SJGVqGr8s
C. 49 reps- I did 155lb cleans so I could compare to my 2015 qualifier- I got 47 reps in 2015
no time for optional
Power clean + Push Press 🙂 Great work Al!!! And awesome job on getting 2 more reps!!!!
I tried to power jerk, it just turned into a PP
A- 180; 180; 185; 200; 205; 210; 215
B- 165-190
B2- 230
C- 2RDS + 1MU 155#
A-175,195,205,215,225,205
B-175 across
B2-225
C- 3 complete rounds, 5mups 155#
Optional A and B complete
Dyn/Mob Done
A ) 167 1set w/2rps, 5set w/3 rps
B1) C/J:98,100,107,112,117
2) CP: 140,147
C) 2rds+5+2 (95 lbs)
Had a better day today- thank you Coach and thank Beth for shaking me out of the funk!
.<3
Optional session :
A) 3 rds/used 75 lbs ( not willing, LOL )
part B had to miss- I cant come back so I fit as much as I can in one session …Ill add to make up This is the second skill work I had to miss 🙁
A. 185/195/205/215/225(2)/225(2)
B. 155-195
C. 50 reps (3+5) vs. 46 reps (3+1) in the MQ. MUs much more efficient.
D. Assault Bike 1 min intervals from Friday 21/21/21/20/20/18
Warm up done.
A. 165,195,225,250,280,305 all x 3
B. 170/3,185/3,195/1,205/2
C. 2 rounds plus 7 jumping mu on rings . My
Gymnastics suck
Option A. Done
Brian – can you post some videos of you doing some of the gymnastics drills?
I will try . My elbows start hurting looking for compression sleeves or something that might help.
Had to coach so could only get qualifier done.
53 reps that is 4 more than I did the year I went to the games. Only 135# this time. Muscle ups were unbroken except 4 round 4/1 did singles on cleans no break drop and grab. I feel I am fresher in a couplet when I do it this way. Pretty happy with this.
That is AWESOME Jeff!!
Solid! Nice job
Only got to the lifting again today then to the Chiropractor to figure out what to do with my neck.
A: 215; 225; 235; 245; 255(2);265(2)- 10 lb increase
B1: 185; 195; 205; 215; 215; 220; 225; 227- Still collapsing under the bar. Felt heavy this morning.
B2: 280lbs
C: small rip from yesterday’s BMU work so decided to let that heal and skip the MUs. Wish using grips didn’t bother me so much.
Please keep us updated!
MRI wasn’t good as the Chiro explained to me. Get to see him once a week now along with dry needling To make a long story short. Arthritis in my C spine. Bulging disks C2-C7 causing pressure on the nerves in addition to severe cervical stenosis (narrowing of spinal cavity the nerve runs through) in some of the disks on right and left and moderate in the others. That would explain the burning sensation the last 2-3 months down my right arm when I sit and the pain and weakness in my bicep in my left arm going overhead and… Read more »
Oh gosh Corey I am so sorry to hear that! Arthritis and bulging discs are not something you want to mess around with and can be a pain (literally and figuratively). Please keep an eye on this – I don’t want to aggravate this anymore. Your being so physically fit is definitely a silver lining! 🙂
Mobility done, Glutes activated!
A. 135/140/145/150/160/165
B. 145/155/165/175/175F/175/175/175
B1 225
C. 3 MUs, 10 Cleans @ 135. 3 full rounds
Mobility and glute stuff done
A. Up to 205#
B1. Up to 220#
B2. 245/255
C. 2 rounds + 2 MU (never done before). Did MU 4/1, 2/2/1, 1/1. PC’s at 4/4/2 both rounds. Had to rest a bit to much in second round of MU’s. Coming along though.
Good work Joe!
A. 151_155_160_165_170_175
B.156_165_170_185_191x4
CLN Pull: 236
C…2rds
MU : rd1/2+2+1, rd2/all singles-hard time turning hands over in rings and also catching lower
CLN:rd1 & 2/ all singles (PWR CLN)
A) 165
B) 145-155
C) 46
Optional:
A) 4:15/4:10/4:13/4:32
All BMU 3/2 except last round went UB…slowed me down and made me go slow on burpees.
B) Done
Good work Melissa!
DMA & Glute Activation DOne
A. Front Squats up to 195#, up 10# from last week,
B. Clean & Jerk 85% is 165# for me. Worked up to that from 70% 145#.
C. 41, I was shooting for more, just ran out of time. 😉
lol I love that line of reasoning!
A. front squats 215-245
C. 46 ” I struggle with workouts like this”
B. Did E2MOM at 225-240 was feeling it so kept going hit #275 which is PR, with some work on clean I got more in the tank..
No optional training today, body wants a break
Awesome job Pete!!!!! Congrats!
Pete congrats in the PR. Love it.
Thanks!
Fsq @180 w pause felt heavy today
C+J@170
Pulls@215
Wod 48 reps I never did this one before .
Did optional also . Bar mu were all over the place , did ghd also