Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds
A.
Take 3 minutes to draw out your foot work, then…
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Tall Jerks 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)
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 +
Stationary Dip x 8-10 reps @ 2011
*Set 2 – 4 reps @ 75% of 1-RM +
Stationary Dip x 8-10 reps @ 2011
*Set 3 – 2 reps @ 85% of 1-RM +
Stationary Dip x 8-10 reps @ 2011
*Set 4 – 2 reps @ 90% of 1-RM +
Stationary Dip x 8-10 reps @ 2011
*Set 5 – 3-5 reps @ 85% of 1-RM +
Stationary Dip x 8-10 reps @ 2011
C.
For time:
1 Rope Climb
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
1 Rope Climb
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
1 Rope Climb
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
1 Rope Climb
4 Hang Squat Cleans
8 Front Squats
40-49: 185/125 lbs
50-59: 155/105 lbs
60+: 135/95 lbs
If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.
Rest 4 minutes and then …
All Age Divisions
Five rounds for time of:
30 Double-Unders
10 Pull-Ups
M Done
A. worked on HC&J for upcoming partner comp – 12 @ 95, 9 @ 115, 6 @ 135
B. 145 & 5, 170 & 5, 190 & 5, 200 & 6, 190 & 10
C. Scaled the Front Squats and Hang Cleans to 115 – 14:40; 30 DU’s and 10 PU’s 5:23
broke the Pu’s into 2 sets of 5 all rounds
Nice job Barry! I rolled my ankle that day doing jerk recovery portion, so didn’t get to finish this workout. Been nursing my swollen ankle since then. Hope to be back at it next week.
Sorry to hear that Ed
First nappy got to do this after two very busy days at work with not a lot of sleep. M and a done A tall jerks at 30,40,40,40kg. Felt OK A2 jerk dip and jerk. Felt OK at 60,70,70,70,75,75,80, last three sets were not splitting as well. Did extra round as knew I wasn’t doing jerk recovery due to no rack to use. B did squats at 80,95,110,115rs as required ,110kg x5 reps dips did 10s. C was all I thought it would be. AWFUL. I scaled as 84 was not gonna happen. Started at 70kg, dropped to 65 then… Read more »
Mob Done
A. Done, JD + J 105/115/135/145/155
B. 205/240/275/275/255
C. 14:33 4:44 x 3 rounds. Still need to get better at cycling PU. They were slow!
Done Thursday.
A – Tall jerks at 95, dip/jerks 185/195/205/215(f)/215. Recoveries at 235. Rough day today.
B – 215/245. Groin tendon started bothering me again so I cut off squats. Bummer. Just did dips final three sets at 275/305/325.
C – 17:00 @165. Wow, the barbell got me. Then 5:00 on DU/pullups. Still reeling from the cleans/front squats.
Mob Done.
A. Tall Jerks at 115 all sets then jerk dip jerks at 195/205/215/225/235/245
Used OH yoke for jerk recoveries. Class was squatting. 225/245/265
B. 240/280/315/335/315×5. 10 dips each set.
C. 12:51 @ 185 (500 meter row)
C2. 4:36
Mobility done
A1. Tall jerks 63 across
A2. 125/130/130/133/133/140
A3. This took a long time to get together and I had no idea how to do these. Ended up 113/133/143
B. Did ring dips 140(3)/160(5)/180(5)/190(6)/180×5(6)
C. 20min. 125. Only had time for 3 rounds of part b before work 3:32. Mother of god
I did this workout today… Thursday. I did not understand some of the strength work drills but I did the best I could.
A&M done
A. Up to 145
B. 135/ 155/175/185/175. I was happy with this today getting stronger.
C. 17:55- RX 🙂 big accomplishment for me. I went slow on the run because it was dark out and I was afraid I would trip. Hope we do this again and I can run in the daylight.
Du / pull-ups 3:27 my two favorite movements!
We were close on 2nd wod, 1st one u smashed me
M&A done
A. Not allowed to draw on floor. Haha. Tall jerks@65, jerks up to 215, no blocks so I did 5×7 strict press @75%(135)
B. 230,265,301,315,300- i did the dips but was sharing the lone squat rack so timing was off
C. 6 alternating side pull-ups, used 135, didn’t see the dubs and pull-ups till just now, I’ll do them tonight with conditioning. I timed it also but hit the reset button instead of the pause button before my brain could register the numbers…..I’m a wreck Nicole!lol
Definitely not running today. When I woke up at morning there was -25 degrees which is quite cold even for us☺
A. Up to 85
B. 100-110-125-132.5-125 (reps 6-4-2-2-5). All dips 8 reps. Squats were rolling nicely today but for some reason everything else felt difficult.
C. Done – due the lack of time 3 rounds with 70kg which was enough today. Didn’t take time, just trying to move all the time.
Missed totally pullups & du combo. Will do it tomorrow
Omg that’s cold goodness me!
Done on Jan 7
M&A done
A. Jerk Dip + Jerk 215, 225, 235, 245, 255, 265 PR + 275 PR (without Dip)
B. 245/6 + 10, 285/4 + 10, 315/2 + 8, 335/1 + 8, 315/4 + 10 (felt heavy today, missed 2nd rep at 90%)
C. 14:06 @ 165# and 500m row (this one was terrible, will do PU+DU later today)
Solid work, that is a 20 lbs PR??
Thanks. Almost … 8kg/17.5lbs.
A. Oly coach at gym so worked on snatches (up to 197, 3lb. off pr) (will do jerks tomorrow)
B. done off 345 (294 X 4 on last set)
C. 14:00 (not sure if my 400m is accurate)/4:06
challenging but fun workout
A. Footwork then jerk complex: 140/145/150/155/160/165#; these were feeling good so went for a PR match at 170 then a PR and made it at 175#!! So happy 🙂
B. 145/165/185/200/185×3 with 8 dips between each set.
C. 14:03 Rx then 4:16 Rx
Great, hard day; ready for rest tomorrow!!
Nice job Teesh!!!
Thanks Cheryl!
Awesome job Leticia!!!!!!!
Thanks Nichole!
Congrats!!
Great training day girl!
Nice work Leticia! Congrats on the PR! And amazing on that c workout!!
Thanks Tracy 🙂
Today was a breakthrough-
Seemingly I am not up to the level as most. I am improving so much with this program that I am posting for my accountability because I am well on my way due to this program…
A done
B. 130-150-170-180-170-much lower on my dips 🙂
C. Went #105-19:38
Didn’t look at my time considering I was excited that I got through it with MY DU & Pull-ups being way stronger than last week. I do believe that it was 15+ minutes.
Count Down to NorCal Masters…
Good job Cheryl!
Thank you!
So fantastic to hear Cheryl, super happy for you!!
Love your updates, progress and accountability keep fighting the good fight
Thank you so much Pete…I will continue to do so
Great work Chery! Love your post!
You’ll get those DU’s…practice, practice, practice and relax : )
Thank you!!! I stayed so relaxed today. I had a huge break through! So excited!
Fantastic!!!!
A1. Done
A2. Done
A3. 205, 215, 225, 235, 245, 255
B. 225, 265, 295, 315, 295×4, 10 dips each set
C. It was 18:00 or 20:00 at 185# , someone messed w my clock (or should i say calender, lol)
4:36 for last part
Nice work Matt! Solid.
Mobility done.
A. 115 tall jerks, 185 – 215 dip n jerks, 205-235 jerk recovery
B. 225, 260, 280, 305(dropped 2nd squat), 285. Only did 5 dips.
C. 14:07 and 5:40. Grueling day…
Nice job, happy you stayed with it!
Thank you Nichole.
A. tall jerks up to 46kg, jerks at 80, 82, 84, 86, 88, 90kg (these felt pretty solid today), no jerk recoveries as didnt have time to set up properly
B. squats at 215, 245, 275, 295, then 5×275 (went about 10% under all the percentages listed) + 8 dips each set
C. 14:59 with 135# (took a nice easy pace as leg was feeling tight) skipped 2nd part as no more time
Mobilty and activation done + 12 YTWLs A. Landing drills and tall jerks up to 40kg Jerk and jerk dip @ 85 and 89 kg kg Jerk recoveries from and into Jhooks @ 215 and 225# B. back squat sets at 215/245/280295/280# (5 reps) C. 15:01 (155# 50-54 .y.o. each set 3 hang cleans + 1 hang clean and 8 FSs) Dubs an pull ups 4:23 (first 4 pullups sets unbroken, broke after 8 pullups in the last set). We’re not as smooth as yesterday. Prolly the rope and the cleans. Granted I love every day of training and whatever… Read more »
Awesome job today!! Especially on those pull ups!
Mob done
A1. Done
A2. Done
A3. 165-195# jerk dip + jerk with hold
A4. 185-195-205# recovery
B. 175/200/230/240/225×3; dips done. That was hard!!!
C. 11:39 ; 3:58 (front squats hurt!!! Right quad feels like a dead leg today so made all the squatting today challenging!)
Good job Cheryl! I agree those front squats were killer!
Nice work Cheryl!!! Happy rest day tomorrow!
Thanks Nichole!
Nice work on C. How did you approach the barbell work?
Thanks Pete!
1st round – unbroken
2nd round – 4 HSC+3 front squat, drop bar and then 5 front squat
3rd/4th rounds – 4 HSC+4 front squat, drop bar and then 4 front squat.
When I broke the front squat up, I would clean right into the front squat.
It also helped that we had two younger guys with good engines in our group to chase.
It looks like you did real well with this workout! Great job!
Awesomeness of course on part C. The front squats killed me. And the entire time I kept thinking… Don’t drop the bar or you will have to clean it up again. So I didn’t drop it but I stood holding it between each painful rep!
Lots going on- I did not show up ready for a workout like this
A. jerks at 215-245
recovery at 255
B. 235/275/300/320/ 3 x 300
C.16:48 then 5:52- spent about a minute or so between round 4 and 5 rolling from a diaphragm spasm.
5’4″ Pffff, my ass!
Hey! I was once 5’4″! And how did your ass enter the conversation anyway? That’s a whole different topic!
Aren’t you both like legal midgets? :p
Nice work today Al!!! Way to push through on a day like this!
Olympic coach work today…finally hit 130 snatch, woohoo!
C. 16:14
Then 4:49
Congrats!!
Congrats on the PR Karen!!
WAHOO KAREN!!!!!!!!!!!!!!
Thanks Nichole…progress?