Dynamic Mobility & Activation
Two sets of:
T-Spine Hold on Foam Roller x 5-6 pulses
Prone PVC Pipe Pass Thrus x 8-10 reps (add very light weight to the PVC Pipe if this feels good)
and then . . .
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed
Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps
*To be performed with an empty barbell
A.
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pulls + 1 Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Snatch @ 80-85% of 1-RM Snatch
Immediately followed by …
Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 85+%
B.
Every 2 minutes, for 14 minutes, complete:
Strict Press x 5 reps
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4-6: 80-90% x 3 reps
Set 7: 55-65% x 10 reps
C.
Three rounds, for time, of:
18 Box Jumps
12 Hang Squat Cleans
9 Strict Handstand Push-Ups
Immediately followed by . . .
Row 1000 meters
35-54: 155/105 lbs
55-59: 135/95 lbs; 6 Strict Handstand Push-Ups
60+: 115/75 lbs; 4 Strict Handstand Push-Ups
Optional Session (Best performed 3-4 hours before or after the session above)
Warm Up
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Main Set
Five sets of:
Run x 5 Minutes @ a fast pace
Rest x 3 minutes
Run these close to your mile pace
Cool Down
5 minute jog
10 minutes of static stretching (Focus on SMR your Feet, Calves, Achilles and Adductors)
M&A Done
A1 165
A2 185
A3 205 – 215 – 225 (miss) – 225 (miss) Ugh, 225 continues to elude me.
B. 100-115-125-135-135-135-115
C. 19:25 (did all strict HSPU, which took me 16 mins, LOL)
Good work on your strict hspu Ty!
A:
1. 86kg
2. 90-95-97.5kg
3. 100-100-100kg
B: 50-60-70-80-80-80kg 10 x 55kg
C: 14:30
A) 1. 115, 120, 122.5
2. 132.5, 135, 140
3. 145, 150, 150
*Felt really heavy today
B) 65, 75, 87.5, 105, 110, 112.5, 1×10@82.5
*Kept it a little lighter to focus on form and take it easy on right shoulder (2 surgeries, a little aggravated recently). Presses are a big weakness for me due to shoulder.
C) No time, makeup Thursday
Good call to adjust the weight for your shoulders. It is most important to rebuild strength through proper mechanics and proper firing/engagement then to load up with weight.
DMA, then today I had (a really fun day!): A. front squat 135# 3x max reps 3 mins rest B. 15.12.9 squat clean 75# burpee box jump overs rest 10 mins C. 15.12.9 OHS 55# burpees over the bar rest 10 mins D. 15.12.9 row cals assault bike A. 10/7/7. I felt I left one or two reps on the table, if I could only have waited out that feeling of panic when you’re at your limit. Next time. B. Time: 9:50. This kicked my ass. Back got a little tight after the first round, but I worked through it.… Read more »
DM&A
A.1 165
A.2 185
A.3 205 / 225 / 235 / 245 (Fail)
B. 105 x 5 / 125 x 5 / 145 x 5 / 165 x 3 / 175 x 3 / 185 x 3 / 135 x 10
C. 18:48 RX That was horrible! Those hang squat cleans at 155 got spicy REALLY quick!!! Was able to do the SHSPU in sets of 3 this time…starting to feel the progress! ?
AWESOME Alvaro!!!
A. 135,155,165,175,185
B.135,155,170,185,195,205
C. Box jumps ub,hang cleans 6,6. Shspu 5/4
2:02,2:38,2:32
D. 3:42
A1.135/140/145
A2. 150/155/160
A3. 165/170/175f/185f(had strength but not movement)
B. 75/90/105/120/130/140/95
C. 13:27/17:33
DMA
A1. 115/115/115
A2. 130/130/130
A3.140/150/155
B. 75/90/110/125/130/140/95
C. 12:34 scaled clean 115 and used ab mat to go unbroken on hspu
Row done 3:25
Did quick workout with buddy to start
EMOM-
Min 1- 1 MU, 1 STHSPU.
Min 2- 2 MU, 2 STHSPU
And so on until fail. Made it thru 7 and died on 8 MU. Got 5
A. 175, 185
B. Done based off 205#
C. Total was 11:52. 7:38 on WOD, 3:38 on row
Fast on the row Keith – nice work!
Mobility and Activation – done
Barbell Complex – went through twice with an empty barbell
A1. 90 – 90 – 95
A2. 105F – 105 – 105
A3. 110 – 115F – 115 – 120F – 120
B. 56(5) – 67(5) – 78.5(5) – 90(3) – 95(3) – 100(3) – 73(10)
C. 11:41 H. Cleans – singles R1 – Sets of 3 R2 – Sets of 4 R3 – wasn’t sure how to break these up. A bit of an experiment on this one.
Row – 4:05 (had to wait a couple minutes before I could use a rower)
A. 115/115/125, then 135×3, then 135×3
B. 85/95/115/125×3/95
C. 16:12 (3RFT 12:09, Row 4:03)
Good work Perry!
Thanks Nichole!
A.1 42/43/45kg
A.2 47/49/49kg
A.3 50/50/50kg
B. 25/27/32/36/25kg
C. Forgot to get exact time, just under 17 min. Rx’d the cleans but did seated DB Z-presses at 30lbs instead of the SHSPU
4 rounds: DB hip bridge bench press X8@3.1.X.2 (25/30/35/35lbs), Ring support 30 sec/rest 20/30 sec, DB front rack reverse lunge X14 @40lbs
Warmup done
A1. 145/150/155
A2.165/170/175
A3. 185/195 miss/195/195 miss
Did 5 reps at 135 to finish with good reps
B. 95/105/125/145/155/160/105
C. 14:53
Box jumps ub/slow and steady singles on the cleans/ub hspus
Oh darn Pierre – that definitely changes the workout!
July 3rd
M&A DOne
A. 50kg
A2.60 kg
A3. 68 kg
B. used DB 22.5kg each arm
C. 3:53, 3:49, 3:42, 3:54 – changed rower to run, as all rowers were being used in a class wod.
DM&A + Crossover symmetry
A.105# No misses
A2. 120# No misses
A3. 125# No misses (this is good for me, those videos of the long bearded dude help)
B. 65,70,85,100,100,110, 75 (based off of 125, may have been off on this as it felt really light)
C. 21:40 total with row, this is my Achilles heel, cycling heavy weight for me is super slow (155# HSC). All SHSPU UB. Row took me 4:35.
Jared is an awesome olympic lifting coach!
Ok, so there is an Adult use for the 2.5kg barbell! Prone Pass Thru’s done with 2.5kg Windmills easy at 24kg on right, but had to build up to 16kg on left. Tried 24kg on left, but too unstable A. 70,70,70kg, then 75,77.5,80kg, then 82.5,85kg (miss), 85kg (miss), then backed off with 3 at 60kg . Not great loads, but first time full snatch and OHS for several months and no pain. Slight instability in left shoulder. B. Shoulder press felt great today. slight pain at 80%, but pleased to hit all %’s and reps with little pain. C. 11:10… Read more »
No pain = great day of training!
A) 85, 90, 90
95,95,95
105,105,105lbs
B) 45, 55, 65, 75 (3 sets), 50lbs
C) 19:01. SHSPU to 1 10lbs plate and 1 abmat. All the rest RXd. Row was 4:39. Lower back was lit up but squat cleans for reps always do that to me.
Decompress the back after todays session!
DMA Done
A. 115 125 135
145 150 155
160 165 170
B. 95 105 125 135 145(2) 145(2) 95
C. 15:31 HPC the rest rxd.
DMA Done
A @ 140
B @ 160
C @ 160/170/170 Snatch was a struggle today few misses mixed in.
D. 3×5 @ 95/115/130
3X3 @ 150/155/155
10@115
C. 19:28 Total including Row
Rounds were 4:16/5:08/5:26 Row was 4:16.
Tried to keep even pace. Squat cleans mostly sets of 3 Last round 4/3/3/2
HSPU 7/2,5/4,9ub
A:3x 1,1,1@110-120
3x 1,1@120-130
3×1@130-145 145= max
B: 3×5@95,105,110
3×3@115,120,125
10@95
C: 13:35
Had to drop weight to 115 today
Kipping HSPU
Started w 135. Every single maxed my HR
After 6 @ 135 dropped weight. Click running
Poor sleep no specific reason
Get some good rest today so you are ready to hit it hard tomorrow Jay.
Got the rest I needed. Felt great and looked forward to today. All cleans went well. BS felt weird. Then the Met con. Just gassed. Thought this feels like illness coming on. No. I think it’s the box jumps. I hadn’t been doing them for a couple years. All step ups. I decided I need to ( step up ) my game. I’m a bit tired in the legs. Being explosive still gets me like a newbie.