Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1 – Banded Good Mornings x 15 reps
Minute 2 – Hamstring Floss x 10 pulses per side
Minute 3 – Inchworm + Toe Drag x 3-5 reps
A.
Every 2 minutes, for 10 minutes (5 sets), complete:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 75-80%
B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
C.
Five rounds for time of:
20 Wall Ball Shots
10 Toes to Bar
40-54: 20 lbs to 10′ target/14 lbs to a 10′ target
55+: 20 lbs to 9′ target/10 lbs to a 10′ target
D.
Three sets of:
Incline DB Bench Press x 8-10 reps
Rest 60 seconds
Strict Supinated Grip Pull-Ups x 6-12 reps
Rest 60 seconds
DB Z-Press x 6 reps
Rest 60 seconds
A. 90, 110, 117, 126, 144 kg
B. 37,5 kg /50%/ – 11,11,11,10
C. 10:20
A. 215,260,285,305,325 – all UB
B. 12/11/11/12 @ 95lbs. good pace, good form
C. 9:28
D. finish tomorrow
A – 225/245/275/295/325 – all reps UB.
B – 12/12/12/12 85#. Consistent pace, clean reps.
C – 6:31
D – 55# incline, 12 pullups, 40# z-press.
Mobility & Activation Done: Used a frisbee for Inchworm toe drags
A. 195/239/260/270/310# all sets unbroken
B. 12/12/11/11 at 85#
C. 8:05 first round unbroken in 1 minute, 2:30 after 2nd round, started to leak time after that
D. 50# for incline bench, 45 & 50# for Z press, Pull ups in sets of 10.
Power Snatch video. To go faster I’d have to muscle snatch it. https://www.youtube.com/watch?v=o6MgbNh8jXg
M/A done
A. 145, 175, 190, 200, 225 – last set 3/3
B. 10, 11, 12, 13
C. 9:18
D. 20#, 6, 10#
Mob done
A. 170/205/225/240/265/255
B. 13/15/16/15 60lb
C. 9:43
D. Done /20lb. 8×3 PU
Mob Done A. Deads: 1: 185# x 10 reps unbroken 2: 225# x 10 reps unbroken 3: 240# x 10 reps unbroken 4: 260# x 8 reps unbroken 5: 280# x 6 reps unbroken Back was pretty tight after that! B. 14, 12, 13, 12 at 80# ; sets 1 and 3 – I used the 0 contact point return of the barbell to the floor, sets 2 and 4 I used the 1 contact point return to the floor. The 0 contact point resulted in more reps, but perhaps slightly more taxing. All sets were for the most part,… Read more »
A. 210, 250, 270, 290, 345
B. 13,12,11,12 @ 100#
C. 6:29
D. We only have db to 50# and no incline so
I did flat bench. 135, 155, 185 all X8. 3X8 pull-ups. Z-press with 45# dbs
A. Done
B. Clean EMOM 2.12 205-255
C.. Did 808 WOD 10 AMRAP
10 TTB, 10 DL 185, 10 BURP OVER BAR = 6+10
D. 3 x….10 incline 75# db, 10 pullups, 10 50db z press
Hi everyone! I got my results from the MRI- no rotator cuff tear just a few small tears in my labrum but doc feels pt is all I need. 🙂 Today was my first day coaching since leaving my old box. Like riding a bike… 🙂 I decided to do the class workout at 5 AM so I knew the movements and felt confident with the way things should go. The class wod was 6 min AMRAP of: 50-60% effort (I don’t remember how many rounds I did???) 10 Walking lunges 2 wall walks 5 muscle cleans 5 roll to… Read more »
Glad you only need PT! Be careful~heal quickly
Great news!!
MOB DONE
A.195/230/250/275/310
B.12/12/12/11 @ 110
C. 7:37 – stoked on this – wall balls are my Achilles heel
D. did 2 sets and ran out of time
Yeah, great job on that one! I couldn’t catch you today.
Mob Done
A. 235/285/315/335/370
B. 11/12/12/11 all at 100#
C. 7:13
D. Done 50’s on incline and Z Press
PU’s 10/10/10
Mobility done-
A. 125-145-160-170-195-based off of over a year ago 1RM
B. 13-13-14-15
C. 9:35-DId single T2B- Was able to string them together though for the 2nd time ever!!!
D. 35 Bench-Did 3-4-7 Did single strict, thought I could only do 3 did 4 then did up to 7 last set
#26 Kettle Bell for Z press
Great training day all around!
Mobility done
A. 195, 225, 245, 275, 310
B. 12, 13, 14, 15
C. 8:26
D. 50 Incline, 30 z- press
Fun week. Have a good one!!
Mobility done
A 125/150/165/175/200 (6)
B 12/12/12/13 (63#)
C 9:50
D done 25# bench 9 reps/8 reps pull ups no weight/ 25# Z press
M&A done
A. 225,250,270,300,325
B. 100#@9,10,10,9-25# metal plates=deficit snatches
C. 9:12-db thrusters w/20#db and strict t2b
D. 10,8,8db incline bp@45#db,6 chin-ups ea Rd, 35# on z-press
A. 225, 265, 285, 315, 335
B. 12, 13, 13, 13 – 95#
C. 7:38
D. 50#, 35#
A. 210/255/275/295/315
B. 12/12/12/11 (100lb.)
C. 7:34
D. modified version done
A) 115-135-145-155-165 *I obviously don’t have a super heavy DL but this seemed pretty easy.
B) 11/11/12/12 (55#) **will be taking Mary Kay’s advice about bringing bar straight back to floor for lighter snatches for next time.
C) 8:40 RX **not the best set up today in the gym but the best I could do…some wasted time back and forth.
D) Incline up to 30# Dbs x 10; Strict supine PU 5-2/5-2/5-1-1; DB Z Press 25# Dbs x 6
A: 125-150-162.5-175-182.5kg
B: 10-11-10-11 @ 55kg
Only had time for A & B today