Dynamic Mobility & Activation
T-Spine Hold on Foam Roller x 5-6 pulses
and then . . .
One set of:
Shoulder Circles x 20 reps (10 one direction/10 other direction)
Close-Grip Push-Ups x 10 reps
Prone Plank Hold x 60 seconds (on elbows with the forehead positioned over the thumbs)
Rest as needed
and then . . .
One set of:
Banded Air Squats x 15 reps @ 3211
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction
Barbell Complex Warm-Up
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):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Immediately followed by…
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
B.
Every 2 minutes, for 10 minutes, complete:
Unsupported Seated Shoulder Press x 3 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 3 reps)
Rest 2-3 minutes
C.
Four sets for times of:
Row 400/300 Meters
20 Burpees Over the Erg
10 Strict Handstand Push-Ups
Rest 3 minutes
55-59: 8 Strict Handstand Push-Ups
60+: 15 Burpees Over the Erg; 5 Strict Handstand Push-Ups
Note times for each set. Top athletes will hold their set times with minimal drop off given the 3 minutes of rest. Do not pace your sets to accomplish that…trust your fitness and ability to recover and repeat.
Optional Session (Best performed 3-4 hours before/after session 1)
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
Main Set
Three sets of:
Run x 5 Minutes @ a moderate pace (80% effort)
Jog x 5 Minutes (Easy recovery pace)
Compare this to Feb 20th week when you had 4 minute jog instead of 5 minutes
Cool Down
Let the last jog be your cool down followed by…
15 minutes of static stretching (Focus on Calves, Achilles, SMR your Feet and IT Band)
First workout for 1.5 weeks
A. 1RM at 185
B. 135
C. Subbed 40 reps of sdlhp at 95# for row, stopped after 3 rds. 4:29/6:25/6:55
M&A DOne
A. 95#
A2.105#
A3. 115#
B. 95,95,105,105,105
C. 3:47, 3:39, 3:42, 4:14 (HSPU got me in the last round and I am not great at the rower.
– Warmup done
A1 135 for 3 sets
A2 155 for 3 sets
A3 175/185/185
B 135/140/140/140/140
C 3:10/3:29/3:42/3:57 drop off was 100% due to strict hspu. Was finishing row and burpees around 2:40 each rd but had to break the hspu a lot more as the rounds went on. Obviously lacking endurance in this movement.
Warmup done.
A.115/135/155 kept these on lighter side of %’s
B. 95/115/135/135/135
C. 4:32/4:56/5:26/5:47 Strict HSPU slowed down each round, row and burpee about same pace.
Skipped Snatch and pressing work due to shoulder injury – still recovering! Intended to do the WOD, but ran out of time. Busy day Coaching and regular day job work. However, managed to sneak in: A. 30 minute assault bike test – 435 Kcals (average 63RPM). First time. B. Then a 41st Birthday WOD for one of our members. Pretty long at 20:08: 4 rounds: 10 box overs 10 pull-ups 10 wall balls 10 pushups 10 power cleans 60kg 10 t2bar 10 burpees Then: 41 Kcal row 41 situps 41 KBS 24kg Nice and consistently UB, other than power cleans… Read more »
Warm up & mobility A. 55,75,85 95,105,115 125F @ 90% B. Skipped C. 4:31 shspu 3/3/2, 5:08 shspu 3/2/F, 7:18 shspu 2/2/2/2, 6:10 shspu 2/2/2/2 Good learning experience. Came out too fast on rower, burpees steady but shspu are challenging for me anyway, but even more so after rowing and burpees. Adjusted my row on the last set and actually improved my time by over a minute. Optional session: Was doing “Games training” all weekend (Game of Thrones marathon seasons 1-6) Did a different kind of “Games Training” with Chery Brost today! EMOM every 2 for 30 min. 30 seconds… Read more »
Hahaha I love it!! Glad you got to meet up with Cheryl!
Mobility – Done
A. 35/40/45kg
B. 30lb dumbells
C. 4:08, 4:04, 3:58, 3:47 *small red band assisted strict HSPU
A) 1. 100, 105, 107.5lbs
2. 115, 120, 122.5
3. 135, 137.5, 140
B) 95, 105, 115, 120, 120
C) didn’t get to today, too hot (107), probably make up or Thursday.
A. 115,145,165
B. 145
C. 3:22,3:37,3:41,3:37 RX
M&A Done A. 145lbs, then 165lbs, then 185lbs. Felt good. Did a few more singles working up to 215 and missed at 225. 225 continues to elude me. Seems 50lbs heavier than 220. B. Done with 145lbs. Tried last set at 150, but missed the 3rd rep. C. Skipped as I was visiting another box today with the wife and did their workout: 5×2 Front Squats: 295-295-295-295-305 missed 2nd attempt at 305 then.. 800M Run immediately followed by 18-15-12 Front Squats (205) C2B Finished in 13:53 Then… 3 Rounds: 30 Cal Assault Bike Rest 2mins (didn’t catch my time as… Read more »
DMA done; loved the warmup
A1 100 for the three
A2 115 for three
A3 130 for three
B. 130/135/135/135/135
C. 4:07/4:10/4:40/4:44
The sHSPU where tough.
DM&A
A.1 145
A.2 165
A.3 185
B. 135-145-155-165-175
C. R1) 4:29 R2) 4:20 R3) 4:46 R4) 4:58
Felt a slight improvement in my SHSPU! I was able to consistently hit sets of 2-3 reps which is waaay better than singles. All rounds did the row in 1:25-1:30 and the burpees in 1:30 – 1:42. Just gotta work hard on my hspu, but very pleased with the progress in my conditioning!!!
Fantastic Alvaro! That is great to hear!! It is so nice when you start seeing improvement!
Thanks Nichole! 🙂
A. 115, 135, 155
B. 115,120,125,130,135
C. Just kept track of total time which finished at 31:00 I Belive. Shoulders were fried
Hotel wod:
8 min run/walk on treadmill testing out knee–seemed ok
100 single arm shoulder press–Db
50 DB rows
15 min EMOM: 10 Roman chair straight leg lifts; 10 DB power snatch; 10 air squats
Hang out at the pool!
Fun day Laura!
DMA, then today I had: A. Front squat 5×3 building B. 15.12.9 unb tng c&j 75# rest 5 mins C. 12.9.6 unb tng power snatch 55# A. 125/135/145/155/165. Did these fairly quickly, both sets and reps. Last two sets were a bit more deliberate. B. Time 5:56. tng c&j are getting better! The movement is feeling smoother, less, awkward. My DUs were fine today, not stellar, but not terrible either. 🙂 C. Time: 3:52. This felt awesome! I’m much better at tng snatch than c&j. 🙂 Afterwards, did some target reach swing ttb practice (from Travis’ IG) and 2 sets… Read more »
Fun day today Miki!
It really was!!
A. Have a WL comp next week so I did reg. snatch: 90/95/100.
B. Paused FS: 4×77/82/87/92/97 (last rep was ugly, with just two fingers holding on).
C. Surprised how hard the sHSPUS were after the burpees! All rounds between 4:32 and 4:56.
Mobility done
A1. 120/125/130
A2. 140/145/150
A3. 160/165/170
B. 120/125/130/135/140
C. 4:18/4:35/4:52/5:26 – The row and burpees were pretty consistent each round. The SHSPU took longer and longer each set.
A. Finish at 70kg
B.22,5kg db each arm
C.done. 25:05 shspu let me down
How are your sHSPU coming along?
I am recovering from and overuse of the levator scapula and teres minor on my left side so a bit week on my pressing. Thank you Nicol!
A. 95/105/115, then 125/130/130, then 135×3
B. 105/115/125/125/130f/115
C. 3:10/3:20/3:54/4:31
Mobility – done
A1. 65 – 75 – 85
A2. 90 – 95 – 95
A3. 105 – 105 – 115
B. 65 – 75 – 80 – 85 – 90
C. 2:56 – 2:59 – 3:01 – 3:08
Fast on Part C Barry!
Geez Barry, super fast on part C…you know how I love burpees and shspu!
Thanks Ed. Had a couple other younger females from our box do the workout with me. Glad there were only 4 sets though.