Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
and then . . .
Two sets of:
Med Ball Hamstring Curls x 5 reps
Hollow Body Hold x 30 seconds
A.
Take 5 minutes to draw out your footwork and do 10 jump and lands
And then . . .
Three sets of:
Tall Jerks x 3 reps
And then . . .
Every 90 seconds, for 15 minutes, complete:
Jerk x 1 @ 85% (focus on mechanics)
Build over the course of the 10 sets
Three sets of:
Jerk Recovery x 1 reps
Build over the course of the 3 sets to a heavy.
B.
Eight sets of:
Deadlift x 1 reps @ 80% of 1-RM Deadlift
Rest 2-3 minutes
C.
Every 5 minutes, for 25 minutes, complete:
400 Meter Run
Pull-Ups x (age division)
35-54: 15 reps
55+: 10 reps
Compare your splits to your May 3rd session
D.
Three sets of:
Banded Hamstring Curls x 25 reps
Rest 45 seconds
Landmine Rows x 6-8 reps
Rest 45 seconds
(Rested yesterday as travel day)
Mobility: done
A: 10 @ 160, 5 x 175
(Skipped jerk recovery — in company’s gym)
B: all @ 300lb
C: all ~2:30. REALLY slow. Rowed 400m and the bar was covered in shiny duct tape, so basically had to strict pull-ups in groups of 2 and 3 to get to 15.
mob done
A. Tall Jerk-55/65/65#
Jerks done at 128#– 2 misses when I dipped too fast and the bar separated from my shoulders big time.
B. Deadlift done at 225– seemed ez today
C. 2:27/2:25/2:26/2:25– only did 4 for some reason, hamstring feeling better when running too, only a slight pull if I over stride.
MandA done A. Jerks at 205 (85%). Shoulders felt tight today. #Strugglebus on these. bad footwork and was pressing out. :/ B. Deads. 315-335-355-375-395-405-405-405 (first time I have gone this heavy in a while, back felt great! Feel like I had great form and midline stabilization at 405. I should have taken video) C. done. My track is 250M so I ran 500M per round. 1:58-1:59-2:00-2:00-2:05 (did 15 C2b final round – will send video). These times are on par with May, which makes me happy as I have been working on strength rather than speed. So I am getting… Read more »
Awesome Ty! Most people like to bury themselves in volume with no real regard to programming cycles – isn’t it awesome to see yourself continue to get stronger and faster without overtraining?!
A. Jerks @205, no jerk recovery
B. Deadlifts @340
C. Done. Around 2:45 each Rd
D. Did not do
A) 165#
B) practiced handstand walking instead
C) 2:44-2:59
D) Skipped
A. Jerks at 77.5kg
B. DL 120kg
C. On treadmill at 5:00/km, PUs UB – avg 2:30
D. Done on hamstring curl machine and cable rows
A. Jerks at 175,
Jerk recovery at 185
B. Deadlift at 320
C. 400M run 10 pull-ups 2:25, 2:14, 2:14, 2:14, 2:05
D. Skipped hammies had enough for one day!
Mobility done
A. Jerk @ 180
Jerk recovery 205/220/235
B. Done @235
C. 400 m row and 15 pull-ups 2:20/2:21/2:20/2:40/2:35
D. Done
A. 250lb
B. 404lb
C. 2:16/2:27/2:36/2:42/2:44
D. DNF
Warm up done
A. Did jerk from box.it didn’t say clean
205×1,215×6,and 225×3
B. DL 10 sets at350 felt light need to retest 1RM.
C. Ran fisrt 3 rounds then shin splints got real bad
1:10,1:03,1:10 row last 2 set 1:20,1:19
All pull up butterfly 2 or 3 sets felt great starting to get better at them. Didn’t do D. Legs hurt
Dannngggg you are fast with your 400’s! Shin splints are no fun – try doing this warm-up before you run next time: https://www.crossfitinvictus.com/blog/avoid-shin-splints-following-warm/
Thanks I will
A.1 Done
A.2 135
A.3 135-155-165-185-205-215-225-245-255-275 (push jerks)
A.4 225-245-265
B. 390
DMA, then: A. 12 EMOM back squat, start at 125 and build. B1. KB Romanian DL x 15 B2. KB front rack wall sit :30 4 rounds C. 2 rounds: 50 wbs 25 GHD 75 DUs 3 mins rest between A. worked up to 205. Had wanted to get a bit higher, but it was not to be today. (my current 1rm is 215, so not terrible.) B1. used 70# kbs B2. used 44# kbs. These get really tough. C. Times: 5:13 and 6:15. UGH. The short version is that I am currently working on testing my limits during WODs… Read more »
Hey Miki – what rope do you use for double-unders?
I think it’s from Again Faster…I really like it. It’s adjustable with light handles.
A. Split jerks @ 185/195
B. 375
C. 2:04/2:03/2:02/2:07/2:01
D. Accessory/core
A. Work done then jerks done at 275#
B. Done at 385#
C. 2:04, 1:53,1:53,1:56,1:57. First round… went right after doing DL so I think I had sea legs or something
D. Those bands really get the Hammies! T bar rows with 45# plate. Concentrated on movement
A.
Jerks @53/55/57/59/62/62/62/62/62/62kg
Jerk recovery @165/175/185lbs
B. Done @104kg
C. 2:27/2:29/2:28/2:27/2:25 practiced my butterfly pull-ups, got at least 10 every round and just continued with a regular kip when I fatigued. Not as smooth as my EMOM practice but good to practice under fatigue. May 3rd rounds were about 2:50, made an attempt effort to push more on the runs.
Love to see this! Glad those pull-ups are feeling more smooth under duress.
Dyn/Mob: Done- love these! they’ve helped too much, great warm up. A1) another very helpful and much needed drill! 2) TJ: BB only. I def press the bar up. great skill work. 3) J: 113 lbs had three misses 4) JR: 118 lbs,128,138 B). DL: unfortunately I had to scale bc of my recent injury to my hamstring ,I did do : 135×2 sets, 165,185×3 ( just six sets). 🙁 C) AMRAP: 5 rds: 1st) 2:36 2) 2:40, 3) 2:36 4) 244 5) 2:46 Rxd D) 3sets; done used 60lbs for Landmine rows made up: 2s weighted C2b:1) lat grip/10… Read more »
Activation:done
A1 & 2: done A3: 135, 145, then 155# all remaining reps. Definitely more solid when that bar goes straight overhead. A4:135,155,145 still trying to get comfortable with this
B:275,265,255,245 for the remaining reps. Got to send a video. Having back pain with these.
C:2:41,2:36,2:35,2:45,2:38
D: ran out of time
Yes please send a video – you shouldn’t experience back pain!
Physio and shoulder rehab with some nasty cupping bruises!
A. Tall Jerks 3@70kg, Added a clean to the Jerks at 85% (115kg)
Practiced some barbell cycling for comp and left it at that. 2 days of rest now. Peace out.
Jerk up to 195
Dead lift 315
Subbed my battle rope class for my run and pull ups
Mobility completed.
A1)Completed.
A2)75#/95/115
A3)185#(10)
A4)205#/215/225
B)275#(8)
C)1:54/1:49/1:49/1:52/1:48. Kept all runs between 1:17-1:21. Ended up kipping on the pull up as butterflying was causing a pain in my right shoulder.
D)Completed.
Fast Dean!! What is going on with your shoulder?
Thanks Nichole! I’m not sure what is going on. One of our members is an orthopedic. I’m going to talk with him tomorrow. When I was warming up for the pull ups I was getting a sharp pain in my shoulder when butterflying and not so much when kipping. I’ll keep you posted.
Please keep me posted!