Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise
x 1 minute per side
Cross Under Lunge
x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
x 3-5 pulses per side
and then . . .
Row x 750 meters @ an easy pace
A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
B.
Six sets of:
3-Position Clean @ 70-75% of 1-RM
Rest as needed
C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep
35-49: 185/135 lbs
50-54:
155/115 lbs
55-59: 105/75 lbs
60+: 95/65 lbs
A. @ 65kgs
B. @ 50kgs (could have gone heavier)
Didn’t do “DeHart” as I joined the class at my CrossFit box and did
12 cals at the start of each round with 50-40-30-20-10 DU and 25-20-15-10-5 TTB. Time 11:13.
Stayed and did Assault bike max cals from yesterday. Total cals 128. Not sure if that is good or not.
I’ve strained my left pec doing ring muscle ups so being cautious with training and had a complete rest day yesterday. Felt ok on everything I did today.
Definitely be cautious with your pec Debbie. Are you experiencing a lot of pain?
C: 11 shoulder ok on jerk but pp on thruster is impinging for some reason. hmm. wussed out on this one. paced from beginning.
How is the shoulder feeling today Brent?
A. 255 off blocks easier
B. 195, 195, 195, 200, 205, 205
C. 14 ROUNDS (rough test for shoulder)
D. EMOM3.18 60sec max air assault: 35cal, 31, 27, 28, 28, 29
Animal!
Haha, as long as there are no hsw, hvy jerks, snatches, mu, bmu, or hspu…i will do well
Solid Matt!!!
Vandyke done
Mobility activation done
A. 200# (heavy!)
B. 145-150-155-160-160-160#
C. 11 rounds (33reps)
Yeahhhhhh – nice work Cheryl!
butt work done
A. 180
B. 145 for 3 sets, 150 for 3 sets
C.Skipped DeHart and did the assault bike intervals from yesterday: 20, 17, 17, 16, 15, 15, 15, 15. these are so tough, but I know they help!
Yesterday’s training was off, did some of Regan’s program with her and played with some of the toys at Fort Vancouver- pegboard, ski erg, and short rope. Also not 100% today cause I got sick last night from a allergic reaction. Hope to hit it hard tomorrow!!
Hope you’re ok Karen! Good work!
Oh hope you feel better Karen! Lets meet up Monday!! 🙂
Yes!!!
Karen McCadam
Kcmccadam@gorge.net
(541) 490-0654
Why is Nichole so mean?!?! 😀
A: done @ 215#
B: 155/160×5 sets – it’s been a while since i’ve done these
C: 11 reps….seriously, don’t even know what happened here! Just got to like 5 and it fell apart! I want to tackle that one again 🙂
Did some extra work after the DeHart disaster…
D:
Every 30 sec – 5 min (10 sets)
1x short rope climb (did 3-4 pulls legless and then wrapped and pulled to top)
E:
5 rounds for time w/ 14# vest
5 strict pull ups
15 box jumps (20″)
7 Strict HSPU
7:56
Nice job on those dead stops!!! ??
You’re welcome 🙂
Hows it going today everyone? This one is “fun”
At least it was a short duration! ?