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 15 minutes (5 sets), complete:
Front Squat with a Pause x 5-6 reps @ 3311
The goal here is to stay active at the bottom of the squat. Don’t allow yourself to collapse into a relaxed position while at the bottom. Stay engaged with a tight mid-line and hold without sinking lower into the squat.
B.
Every 2 minutes, for 8 minutes, complete:
Power Clean x 2 + Jerk
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%
Build in load based on feel.
C.
For time:
15-12-9 reps of:
Hang Power Clean
Burpees over the barbell
40-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Optional Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 20/15 Calorie Row
Minute 2 – 6 Burpees to 6″ above head + 6 Pull-Ups
Minute 3 – 20 Double-Unders + 8 Ring-Dips
55-59:
20 Double-Unders + 4 Ring-Dips
60+:
15/10 Calorie Row
8 Stationary Dips
B.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
DMA: Done
A: 124 155 175 185 185#
B1 PC+PJ up to 60kg
B2 C+J up to 90kg
Pulls at 100kg
C. Class WOD 21-15-9 Hang Clean 135, Barfacing burpees, C2Bs 11:07
S2- B Done
Mobility & activation done. That was interesting mobility session!
A. 95, 115X4 decided to stay light and focus on form and tempo.
B. 135, 145, 155, 165
B2 175, 185, 200F, 200F felt off today, live to fight another day!
B3 200X4 sets
C. 4:07 @ 115lbs. All PC unbroken. Too fast on the first 15 burpees then too slow on the rest of the rounds! Boy I’m a slow learner!
Optional session. No time today, may come back to it depending on the rest of the days ahead.
Mobility– will do at home in future, limited time to WOD during lunch (good stuff)
A. 65, 95, 115, 135, 155
B1. 135, 155, 175, 155
B2: 155, 175, 185, 155
B3: 185, 195
C: 7:35 (need work on Aerobic P-way)
Optional: Elder abuse! .. didn’t do.. this was more work than used to recently, will lengthen sessions a bit each day
Hey Doug!! If you do the optional session then they are best done 3-4 hours in between sessions!
A. 165, 185, 205, 215, 220 failed 25th rep…wow these were a grind at 3311
B1. 185, 195, 205, 215
B2. 185, 205, 215, 225
B3. 225
C. 3:08
A2. Done
B2. Done
How you feeling?
Coming along, can’t run, oly weak…
Nice Matt – fast on C and solid work on the clean & jerk!
Mob Done – Needless to say my glutes were sufficiently activated. 🙂
A. 185/205/215/225/235 these felt great. I hope we do the VanDyke protocol again.
B1- 185/205/215/225
B2- 235/245/255(missed Jerk)/255
B3- 285
C-3:31 burpees got slow last round.
Optional
A. EMOM done. 20 cals at :40-:42
Burpees PU at .25-:30 DU/Dips :25-:30
B. Done
You will – I am going to have that protocol once a week!
Nice work on your clean & jerks Art – strong!
MOB done
A. No pause squats–they aggravate my knee, so just did 5×5 regular 105/115/125/135/145
B. 105/115/120/125–F jerk/125jerk off again
115/120/125/130–F jerk. Had elbows too high at first, then dip was wonky
145
C. 5:53, bit of a break after first round, still have a cough so had a bit of an attack
15 min EMOM with slight variations: 12 cal/burpees and pullups/ no skipping just dips. Knee has been aggravated with jumping lately so have avoided it.
How is the knee feeling today Laura?
Hi Nichole,
It is pretty good, but jumping does seem to really aggravate it–mostly the accumulation. Will try to do today’s wod tomorrow with the double unders, but may cut the number back if possible. Thanks for checking in.
Yeah, definitely cut the number back if jumping bothers it or just do burpees x 8 reps instead, no jump at the top
Will do!
Mobility done. Loved the Vandyke protocol. A – 135, 155, 170, 185, 200. Probably should have started higher. B1 – 155, 165, 175, 185 B2 – 185, 195, 205, 215 B3 – 240 C – 3:54. Sets were 15UB, 8/4, then 6/3. Went out on fire and probably tried to cycle these too fast. Lost hook grip each of last two rounds and had to take a few seconds to reset. Next time I might go slower and see if it results in a better time. Ran out of time. Had to coach kids basketball. Will do optional work on… Read more »
A-115,135,155,165,165
B1-155,175,175,185
B2-195,195,205,205
B3-215
C-4:12
Optional Work
Did A without the row. Rowers were tied up in a class tonight. So I did a 10 min emom of Min 2 and 3. Just to get a little extra work in.
Mobility activation done – hello glutes!
A. 145-155-165-165-165#
B1. 135-145-155-165#
B2. 175-180-185-190#
B3. 200#
C. 2:31
Optional
A. Done. :45 on row, :26 on burpee/pu, :24 on du/dips
OMG Cheryl, blazing fast on part C!
Thanks Ed…that year of Grid was beneficial for a wod like this!
Good work Cheryl!!! Super fast on Part C and yes – the hydrant one is the hardest one!!
A. 185 across
B. 155/165/175/185, then 175/185/195/205, pulls @225
C. 4:33
D. EMOM 15, cals were 20/17/16/16/17
did all that glut stuff
A. used 95/105/115×3 my bottom of the squat was a 3 sec hold at parallel
B1- worked up to 165- jerks were push jerks- splits were sore
B2- worked up to 185- push jerks
B3- 235- 85%ish
C- 3:39 I’d like to say my knee slowed my down but it was my shitty cycling and my fitness
optional
A) 15 EMOM
did the 20 cals- a stretch for my little torso
6 burpess w no jump and 6 pull ups
30 singles and 8 strict Ring dips
Good work on doing the glute activation work Al! Proud of you!! 🙂
So glad to see you back with a barbell in hand 🙂
Dynamic Mobility-Done
Glute Activation-Done
A. Still touched with last nights “mild” food poisoning
135-135-125-125-X
B1. 125-135-155-185
B2. 185×4
B3. 214×2
C. Tried @ 135-21 reps killed me(not feeling well) stopped
After some food, a soak & some rest
Session 2
A.
M1: 56-60-60-58-44
M2: All un broken
M3: DU-3 misses, Dips-8,5&6 (strict) Kipped 6-6
B. Done, Weighted GHD-20#x3
Oh gosh Ian – sorry to hear. I hope you feel better. Make sure to replenish yourself!
Dyn/mob DOne
love the glute activation-tough! but effective!
A) F/s: 125x2s,140x2s,150x1s
B1) PCx2+jerk: 110,115,125,failed the jerk twice, 115
B2) 125×2 fail,115×2 set w/1 failed jerk,
B3) 115,125,130,135
C) usd 95, Rxd
optional
A) 3s GM<Supine ring rows<Weighted Glute ham used 25 lbs
Lets have you start warming up with some jerk skill work, like tall jerks or jerk balances!
thanks Coach Nicole!!
I will get right on it! im very frustrated.. 🙂 thank you!
AM. – did optional workout. Thought it would take a little longer to complete the Glute Activation warm up and my time is limited in the morning. Had to watch each video a couple times. Glutes were certainly ready to go after this! PM. A. Pause Squats – 95 – 115 – 125 – 130 – 135 B. Power Cleans + Jerk – 100 – 110 -120 -130 Cleans + Jerk – 140 – 150 – 160 (matched PR) – 170 (cleaned only) Clean Pulls – 165 – 165 – 170 – 170 C. 15-12-9 (4:48) – able to do… Read more »
Nice Barry! Well I plan to use that glute activation warm up once a week so after a few times, you’ll get the hang of it!
Great work on your clean and jerk today!!!
DMA done.
A. Pause FS @ 135#.
B. PC and SqC up to 155#. No jerks today.
C. 6:07. Scaled to 115#.
Last full day of vacation. 🙁 No access to rower or AB/AD today. Also did 3 sets of 10 weighted hip extensions, T2B, stationary dips and a 1.5 mi run. NFT.
Hope you are enjoying yourself – awesome job getting to the gym while on vacation! That is inspiring!
Mobility: DONE
A: worked up to 200
B: 1. 215
2. 235
3. 255
C: 3:55 RX
Mobility completed. Glatest fully activated.
A)135#/145/155(3)
B1)135#(2)/145(2)
B2)155#(2)/165/175
B3)185#(2)
C)5:16
Optional Session
A)Completed
Row took about :55 and other two minutes took about :35-:40.
a. 185# all sets 5 reps
b1 205# all sets
b2 205# all sets
b3 235#
c. 5:21 135#
Mob
Fsq@180x5reps all sets
C+J @170,180
Wod 3:53@105lbs
Emom the whole thing
WZA wod 2 , hip extensions with men’s bar
Hot yoga
Strong Bethanne!
DMA Done
A. 95,115,135,155,155
B1. worked up to 155#
B2. worked up to 185#
B3. used 195#
C. 5:21 @135#, My goal was to go unbroken, well I lost my grip on rep 7 and dropped the bar. Tried to go hard but the little voice in my head got to me today.