Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on Bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps
and then …
Row 500 meters @ a conversational pace
and then …
A.
Every 2 minutes, for 8 minutes, complete:
Power Snatch x 2 reps
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 @ 70% of 1-RM
*Set 3 – 3 reps @ 75% of 1-RM
*Set 4 – 2 reps @ 80% of 1-RM
*Set 5 – 4-6 reps @ 75% of 1-RM
C.
For time:
15 Ground to Overhead
30 Chest-to-Bar Pull-Ups
15 Thrusters
20 Burpees Over the Barbell
15 Overhead Squats
10 Bar Muscle-Ups
40-49: 135/95 lbs
50-54: 115/75 lbs
55+:
For time:
15 Ground to Overhead
30 Chin-over-the-Bar Pull-Ups
15 Thrusters
20 Burpees Over the Barbell
15 Overhead Squats
10 Chest-to-Bar Pull-Ups
55-59: 95/65 lbs
60+: 65/45 lbs; 8 Chest-to-Bar Pull-Ups
The goal is to complete this workout in under 8:00 minutes. Make sure to prepare your hands by either taping or wearing gymnastics straps to prevent tears.
Optional Session
Five sets for Max Calories of:
3 Minutes of Assault Bike
Rest 60 seconds
90 Seconds of Hip Flexor/Quad Stretch (tighter side)
90 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 60 seconds
Coach Nicole: I doubled up this wod with sat.. I have no doubt there are super star 50 groupers here that could do the metcon in the 8 min but this was terrfibly frustrating for me.. not only did I NOT make the 8 min cut off it too me a long time and I couldnt do ANY bar muscle ups I usually struggle but could do them in singles after a few faills this time I COULD NOT get any so I ended calling it a day see the post of the full wod on saturdays post for all… Read more Ā»
Mob done
A: 75/85/90/90. Then 88/92.5/100/102.5F then pulls at 105
B.125/135/145/155/150(4)
C. Used 85#, got 14 burpees at 8 min, then finished at 12:03, but no MU. Shoulder has been sore from a minor tweak, so took easy on chest to bar–could finally do them slowly and eliminated bar mu. Had to rest a long time after burpees before starting ohs, and thrusters slow and broken.
*back and shoulder sore so pulled back a bit today.
A1) 165
A2) 205
A3) 235
B) Sub’d front squat …worked up to 265.
C) 10:39 – Took it easy on shoulder…all singles on CTB and BMU.
A:70-75-85-90(2nd fail) kg
80-85-90-95(f)kg
95-100kg
B: 97,5-105-112,5-120-112,5(6)
C:12:32 (60kg)
Bmu(2-2-1-1-1-1-1-1) š
A: 185
A2: 225
A3: 235
B: 340 heaviest set
C: 9:52 – Wasn’t feeling it tonight. C2B were not good and BMU were difficult. 135# felt heavy and didn’t go in with the intention of trying to beat 8m. Under the circumstances, it went ok..
Mob Done
A1 135-145/155/165
A2 165/175/185/195(m)/185
A3 190/200
B 265/285/300/320 then 300×6
C 10:13 Rx Finished OHS at 8:04 G2O did singles-C2B sets of 5-Thrusters sets of 5- burpees went quick – OHS went 10/5.
BMU 5/3/3/2/2
No misses just breathing heavy in between sets. :).
Optional – No AB but was able to get on a Airdyne Pro. I know the cal are different but here’s what I did.
71/66/70/70/72
Let’s eat.
A1-135,145,155,155 A2-145,145,155, 155(fail) I think Matt said it best below-Today was difficult to get going slow and heavy. A3-175 B-200,215,225,245,225 at prescribed numbers and times C-13:22- I was good till got to overhead squats and I lost my core. I struggled on last six here. I did four bar mups out of gate then failed and had to wait solid minute before I did the other six in a row. If this was at 115 for me, I totally could have gotten around the 8 min area but 135 got heavy on thrusters and ohs. I will say though, things… Read more Ā»
Hope you got a good night rest Brian and are feeling better today!
Thanks and yes I did, felt good today. Not sore at all and moved well I thought.
10 km run, 57:40 min at 8 am
A.- 135/155/175/175
A 1.- 175/185/195/195
A 2.- 205
B.- 6@265, 4@285, 3@305, 2@325, 10@305
C.- done at 19:00 hrs
RX 14:56 min.
I will post vid of pwr snatch..only for the purpose of bragging about weather here, Aloha!!
Please do!
Rough day. On a positive note, tried out my new rehband knee sleeves. Love them! A1 – PS 115, 125, 135, 145 A2 – 125, 135, 145, 155. Everything felt slow and heavy. A3 – 170 B – 225, 245, 265, 285, then 265×6. Felt solid. C – ugh. The barbell is my goat. Need to learn how to get better at this. Scaled to 115 after reading comments. Finished 1 Bar MU at 8:00. Total time 9:55. G2O fast singles. Good. C2B sluggish. Thrusters 8/4/3. Burpees slow. OHS 8/7. Gassed. MU singles, although the last handful were greasy. I… Read more Ā»
We will be practicing lots of barbell cycling!
A: up to 160
B: up to 185f
C: 12:23 RX (except ring MU instead of bar)
Kind of Crap day…oh well
A. 135, 155, 165, 175 pwr x2
A. 155, 175, 185F, 185F, 175F, 175, 180, 190F, 185 Geez
A. 205 pulls
B. 225, 250, 275, 285, 275×5
C. 9:07 (5 bmu, then failed 9th rep cost me a minute) 8 min is feasible, arghhh bmu just tired
Exactly 5 weeks post surgery Mob done A. 135/135/145/155 Power snatch then 160/165/170/175 Power snatch- tried to resist going over 155 but could not then 205 for pulls B. did 16 inch box squats 185×6 185×4 185×3 205×2 205×5 C. 8:23- I turn 50 yr old during the open – so I opted for 115- glad I did 8:23 OHS and thrusters were to 16 inch box. MUs were singles because I was gassed. did three rounds of optional – ran out of time and will- again I would like to blame my knee for the low cals but its… Read more Ā»
Wow, like you didn’t miss a day!
It seems to b healing really well. I just am trying to resist the urge to go too fast
Keep resisting and you will be so thankful you did!
Attaboy! Good work!
Nice work today Al!
Mobility done
A. 65, 75, 85, 95
A2 65 all sets
A3 110
B. 6@215, 4@230, 3@250, 2@265, 6@250
No time for anything else today. Nichole, other than my snatch which needs a lot of work. Feeling like I should put more emphasis on the metcon when short on time as a priority. The Invictus comp seems to indicate the same, that I need to work on my conditioning. What is your advise?
Yep, if you are short on time then I would suggest choosing just one of the strength portion or gymnastics portions and then hit the conditioning with high intensity!
Had a couple snow days this week with my kids home. Managed to do my 30+ minutes of PT Wednesday, Thursday and today. Also did another sled drag yesterday and then today did the 30 minute optional rowing workout from Wednesday. Back is acting up lately so holding off on lifting this week.
Hey Leticia!!
How has the weather been for you? It has been so cold over here! I believe we are getting snow and freezing rain tomorrow!
Hi Nichole! It’s been very cold (below 20) and we’ve had a fair amount of snow for Eugene. The kids had school canceled for 3 days this week; they finally went today with a late start. And there’s more snow and freezing rain in the forecast! But it’s supposed to warm up (40’s) again early next week. Crazy weather for us! And weird that it hit us more than Portland this time.
So crazy! It is snowing here right now and we have freezing rain throughout the night – yeah, a very out of the ordinary winter according to everyone here!
PS. 145/155/165/175
Snatch 175/185×2/195m x 3
BS 255/280/295/305 285×6
A1: 115; 125; 135; 145 A2: 155; 165; 175; 185(m) A3: 195 Felt heavy and really bothered my shoulders this morning. B: 216; 235; 250; 266; 250(6)- Last set is really the only set that felt decent. Tough morning! Got about 3-4 hrs of light sleep last night so instead of staring at the felling decided to warm up the garage at 5:30 AM to hit today’s workout. Got through the back squats and nothing was feeling right so called it quits. Back in the garage now after some dry needling in my Shoulders to see how they feel. May… Read more Ā»
Oh no Corey – that is not good! Please get some good rest tonight!!
DMA done
A1: 75,80,85,90. A2: 90,95,100,105 A3: 130…
Nichole,Gonna post vid of snatch.
All of this felt good today…tired so did not push
B: 185,195,205,220,205
C: 8:06. Pull-ups 8/5/5/4/3/3/2. Had little gas for the burpees
Good work getting that workout close to the 8 min goal time!
Optional done on AD Pro: 66, 66, 65, 64, 65
Ouch
Mobility done
A1. PS: 145/155/165/170
A2. Snatch: 145/155/165/175
A3. Pulls: 180
B. Done at %’s
C. Hats off to you guys and gals getting this under 8:00. Just reading these comments now – I should have scaled instead of doing RX based on the intent of this wod. Finished right at 15 minutes. Thrusters got heavy and the bar MU’s were rough at the end!