Dynamic Mobility, Activation and Warm-Up
One set of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
and then …
Barbell Warm-Up
(using an empty barbell, perform the following):
Clean Grip Romanian Deadlift x 5 reps
Muscle Clean x 5 reps
Front Squat x 5 reps
Push Press x 5 reps
Hang Power Clean + Jerk x 5 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Jerk Dip + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
(Perform a power clean, perform a jerk dip, then perform a jerk)
B.
“DeHart”
As many rounds and reps as possible in 4 minutes:
1 Power Clean
1 Thruster
1 Shoulder to Overhead
35-49: 185/135 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Please reduce the load if this is more then 85% of your 1-RM.
C.
Two-Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
DB External Rotation x 6-8 reps @ 3011
Rest 60 seconds
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Three Sets of:
Close Grip Bench Press x 5 reps @ 70%
Rest 2 minutes
followed by…
Three Sets of:
Incline Bench Press x 5 reps
Rest 2 minutes
B.
Two Sets of:
Single Arm DB Row x 12 reps each side
Rest 30 seconds
Med Ball Chest Passes x 12 reps against wall
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds
A) 155/165/175 – felt good, that’s 5# over BW
B) DeHart @ 160 – 6R
C) Done
A) close grip 3×5 – 175 ss/w bb row 3×6 165
DMA
A. PC+JD+J = 185/195/205/205/215/215
B. DEHART AMRAP 4 = 9 @ 165/ HEAVIEST THRUSTER PRIOR WAS 155……..
ADDITIONAL BENCH ALL DONE
A) used 185# for 1RM
B) 2 rds complete. Failed to lock out on either thruster or jerk other 3 rds
C) 85# GM/10# ext rotation
D) Bench 155#/incline 115#
A. 70,75, 80 lbs
B. 8 rounds. 75# oh my the thrusters!
C. Done
Did Wednesday 07/10. Not feeling too good at the moment, thought it was allergies at first but I keep sweating now and then, so took yesterday off and just tried to do what I could do today. DMA done. A) Power Clean, Jerk Dip + Jerk. Did not go too heavy with these, not feeling quite up to it, last two sets at 80#. B) I Skipped the WOD. C) Conpleted. BB only for Good Mornings Used 10# DB for external rotations. Add – A: Close grip bench press, 3×5 @ 70%,: 65 / 70 / 70#. Incline bench press,… Read more »
A. 60-65-68kg
B. 9reps at 61kg
C. Done
Additional: did the AB every 3min 30s allout from Monday did 114cal
Still on holidays—yay! At CF Pohaku: Build up to heavy power clean (140#), The 4 x 4 min emom of 20 cal bike/5 power cleans at 125. Good fun!
Hope you are having a great vacation!
Bunch of modification today.
A. Skipped jerks. Did Power Cleans to 200.
B. No S2O, so did the following complex: Deadlift, Bent Over Row, Power Clean from ground, Thruster. 15 rounds.
C. Done.
A. Bench at 185 (both close & incline).
B. Rows 70# (heaviest DB they had). Out of time.
Beals:
A. 200
B. 16 rounds
C. Done.
A. Bench at 185.
B. Rows 70#.
Awesome workout!
DMA) done
A) 185,185,205,205,215,225
B) 12 ! Was really happy with this thought I was gonna struggle with this a little more than I did!
C) done
Optional:
A1) done with neutral grip bar @225
A2)215
B) done
You crushed it!!! Looks like you are getting stronger!
Workout A: #155, #165, #185
Workout B: #135, 12 rounds total (3 complex per min)
Workout C: done
Additional Session A: CGBP #155×5, incline #165×5
Additional Session B: #50 rows, #30lb med, #15lb lat raises
Really great job Glenn!!!
A. Complex at 115/125/130 all felt good
B. Scaled it to 1 power clean + 2 push jerks , sad I can’t do thrusters yet . Started at 125 for 2 rounds then dropped to 115 for 7 more sets . Really feel weak with heavy barbell hope it comes back .
C. Good morning at 65 lb, 15 lb dB
Did close grip at 100#
Did not do incline today will tomorrow
DB row 35 lb
Lateral raise 12lb
It will!
DMA) done
A) 185,185,205,205,215,225
B) 12 ! Was really happy with this thought I was gonna struggle with this a little more than I did!
C) done
Optional:
A1) done with neutral grip bar @225
A2)215 each set
B) done
A. Up to 140
B. Terrible. Failed 2 or 3 thrusters. PC and S2OH were fine. Thrusters buried me. I think I got maybe 6-7 rounds. 135 is def more than 85% of my thruster 1RM. Probably should have lowered.
Optional
A. Close grip at 105.
Don’t have a proper incline bench- have to prop a bench in a box and use legs to stabilize son it’s awkward. Stayed at 105.
B. 40, 20 WB, 12
That is a heavy weight!
A. 2 Sets at each 195-205-225
B. 14 Rounds
C. Done
Smoked it Brad – excellent job!
Still laying low today. I’m just sooo tired! That together with the stomach ache and nausea. No fun!
🙁
Mobility completed
A)135#(2)/145(2)/155(2)
B)14+2 Thank goodness I recently turned 50
C)GM@75#/85(2)DBER@8#(3)
WU: done
A: 130/138/148#
B: 9+2 @ 135#
C: done
Back at it after a long hiatus. What I’m learning is after “DeHart” it’s been so long, I’m uncomfortable being uncomfortable. Need to work on that.
A) 167.5; 180; 190
B) 9 rds + 2 reps @185 lbs- Gamed it to much instead of just going out and pushing and miscounted. Thought I was at 11 rds. Lifts felt good and no misses. I did 4 i. The first minute then it went downhill.
C) Done
A Worked to 130
B. 19
C.Done
A. 125 then 105
B 35# DB 14# WB 2.5 plates
Great job Litsa!!
DMA – done
A. 110 – 115 – 125
B. 16 Rounds
C. done
Additional
A. 110 – 115 – 115
Incline – 30 – 35 – 35 Dbs
B. Should be 15 Rounds.
You crushed it Barry!