Dynamic Mobility & Activation
Twisted Cross Pec Stretch x 60 seconds each side
and then . . .
T-Spine Hold on Foam Roller x 5-6 pulses
and then . . .
Two sets of:
Psoas Pulse x 30 seconds per side
Deep Squat Progressions x 3 reps
and then . . .
A.
Three sets of:
Snatch High-Pull + Hang Power Snatch + Overhead Squat
Rest 2 minutes
and then . . .
Eight sets of:
Snatch x 1 rep
Rest 2 minutes
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%
Set 7: 95+%
Set 8: 95+%
and then . . .
Every 2 minutes, for 8 minutes (4 sets):
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
B.
Three sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
C.
35-49:
Five rounds of:
5 Strict Handstand Push-Ups to 4.5″/3″ Deficit
1 Legless Rope Climb
Immediately followed by
For time:
40/30 Calories of Assault Bike
30 Kettlebell Swings (32/24kg)
30/20 Calories of Assault Bike
20 Kettlebell Swings (32/24kg)
20/10 Calories of Assault Bike
10 Kettlebell Swings (32/24 kg)
50-54:
Five rounds of:
5 Strict Handstand Push-Ups
1 Legless Rope Climb
Immediately followed by
For time:
40/30 Calories of Assault Bike
30 Kettlebell Swings (24/20kg)
30/20 Calories of Assault Bike
20 Kettlebell Swings (24/20kg)
20/10 Calories of Assault Bike
10 Kettlebell Swings (24/20kg)
55+:
Five rounds of:
5 Handstand Push-Ups
1 Rope Climb
Immediately followed by
For time:
40/30 Calories of Assault Bike
30 Kettlebell Swings (24/16kg)
30/20 Calories of Assault Bike
20 Kettlebell Swings (24/16kg)
20/10 Calories of Assault Bike
10 Kettlebell Swings (24/16kg)
Optional Session
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
https://www.youtube.com/watch?v=GU7x4PxBiPU
Ball of Foot Hopping Drill
https://youtu.be/gy18vIJfRtU
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
1-Mile TT – Bench mark (re-test)
This is a re-test opportunity from when we did this at the beginning of the year. All out effort. Post your results to comments.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Shoulders, Quads, IT Band and Shins)
Did the class wod
DM+A
A.1 135/155/175
A.2 1) 165 2) 185 3) 205 4) 205 5) 225 6) 225 7) 235 8) 245 (Fail)
A.3 275 x 4
B. 155 (barbell)
C. 18:19 RX. My HSPU are terrible, so doing 25 strict with a 4.5″ deficit was really tough for me. To make matters worse I didn’t read the wod correctly and used a 70# KB and did American swings. Really need to work on HSPU…it is currently my weakest skill.
Optional Session
4K Run
A. Snatch 65kg, DL 95kg
B. 24kg DBs
C. Subbed RCs with 3 towel pull ups
AD+KBS – 11:30
A. 55-105 staying light work on timing and form.
B. 55-85
C. 16:34 SHSPU unbroken except last set 4/1 all KB sets unbroken
Nice job on your SHSPU Ed!
A: 135/145/155
120/130/140/150/155/160/165/170
B: 95
C: Did not time hspu. No rope, subbed strict pull ups.
12:50. No bike, subbed row. 80# kb.
Going to do snatch work tomorrow
C.Hand stand push up Rx and was able to get all 5 legless rope climes really been working hard on both of those movements the hspu killed me in the open and the OLQ so going g to attack those hard this off season.
9:34 for the AB and 70# KB
Nice work today Brian!
DM&A = Done!
A.1 135 / 155 / 175
A.2 1) 165 2) 185 3) 205 4) 205 5) 225 6) 225 7) 235 8) 245 (Fail)
A.3 275 x 4
B. 155
C. 18:19 RX. My HSPU are just AWFUL so doing 25 strict hspu with a 4.5″ deficit was a herculean task for me. It took me 8+ mins just to finish that 5 round buy-in. So frustrated to have such a massive weakness in my skill set.
A1: 145; 155; 165 A2: Up to 195 (95%) which I missed 3 times. Pretty neat up from the weekend and a weak attempt at GG Qual 3 in the dead heat of the afternoon in my garage. A3: 225 Called it quits after that. Wasn’t feeling right physically. After no luck with physical therapy, ART or anything else I got a cortisone shot in my elbow for Medial epicondilytis (aka golfer elbow) that has been bothering me off and on for 2 years. Not suppose to do any upper body strength training for awhile so any suggestions on what… Read more »
Can you do things like deadlift, bulgarian split squats, good mornings?
A. 115/125/135, then up to 145
B. 95/105/115
C. (35-49) 4:39/10:29, 15:08 total, after 2 rounds dHSPUs were kipping
Solid work today Perry!
Thanks Nichole! Fun day.
PT
Wendler week 2 5/3/1 OHS (I won’t do anymore per Nicole) 225×4 was the burn out set, done from blocks
3rounds
DB incline bench w’s 60’s
L-sit on paraletts 30sec
Strict Pull up 6-8 reps
Decompression for neck at docs
PM
C2 Assault Bike 6:10 ribs 70#
Good job Pete 🙂
A.1 35/38/40kg A.2 41/44/46/49/52 – failed twice, lost focus, got 3rd/54F, then hit it/56kg-F. got it on 2nd try. Fails are mostly when I let it get to my head, was not expecting any PR today, happy to hit 97% A. 65kg across B. used 30lbs dumbbells – the eternal OH struggle @jean@disqus_bGc2qIEaOw:disqus 55lbs? Can I be you when I grow up?? So impressive! C.1 9:26 – used 1 abmat for round 1, and added a small 5lbs plate under it for subsequent sets. I usually will do modified SHSPU’s or DB’s but wanted to get that feel. All legless… Read more »
Good work on hitting 97%! And awesome job on the conditioning – I would love to see you doing some shspu negatives. Film them and send them over to me so I can see your positioning.
DMA
A1. 75/95/115
A2. 115/125/130/140/150/155/felt less than perfect today. failed 165 x2; called it a day
A3. 180 for the four sets
B. 115/125/130
C. failed at 3 HSPU over the five rounds; no rope so did 4 rope pulls each side (8 total); is that the correct modification? then did row for designated calories and KBS with 50# (all I have). done in 7:36
Yes, great modification. Some days you just check off and today, you checked off your training. Well done Jason.
Only did :
C2. 7:29. Shoulder in pain from granite games wod 3
Oh no Chuck!! Glad you are resting the shoulder!!
6:11 mile – :23 PR. Totally unexpected after vacation!
That is AWESOME!!!!
Vacation does the body good!
Thanks – yes it does. As well as the mind!
DMA, then today I had: A. 3 front squat @33×1, 5 sets, 80% of last week’s tempo 2rm B. 4 sets of 8 tng power snatches, building, rest :90 between C. 4 sets of 8 tng power cleans, building, rest :90 between D. 15.12.9 Ski erg cals c&j 75# A. worked at 125. Focused on staying tall in the bottom, with high elbows. B. 55/65/75/80 – last few reps at 80 were pretty slow. 🙂 C. 85/95/105/115 – same as snatches, last few reps slowed way down. D. Time: 6:56. This was fun! Was able to do c&j in sets,… Read more »
Back from vacation – great time with the family in Costa Rica.
A1. 115/125/135
A2. 140/150/160/170/180/180/190(f)/190(f)
A3. 220
B. 115/125/125
C. Was able to do deficit HSPU for 2 rounds and then my shoulders were done, so finished last 3 rounds with no deficit. Legless climbs felt good (much improvement). Getting better on HSPU – still tough for me though. Total time was 17:58.
Glad you and the family had a great time in Costa Rica 🙂
Glad you had fun here!!! 🙂
Beautiful country! It is only a 3 hour flight from here, so I think we may do it again some time!
On vacation this week 🙂
Found a local box and did their WOD.
Partner 25 minutes AMRAP:
10 zercher Reverse sandbag lunges (100lbs sandbag for me 50lbs for the wife)
10 alternating shoulder sandbag cleans
20 jumps over sandbag
200 meter run
Did it with the wife 🙂
The coach said I can work out with her tomorrow so I hope to get in some Invictus training in tomorrow! 🙂
What a fun day!
Ty-It looks like we both found our conditioning today from the same place.
M&A Done
A1. 95#,115#, 115#
A2. built up to 135, failed about 8 times, my max is 150. So it was a bad day and I shut it down. 🙂
B). 95# all three sets
C. 4:03 on the five rounds of HSPU and Legless, and 11:16 on the rest. Did full KB swings, wish I would have read comments first.
Oh bummer Chris – anything extra sore today?
Nah, I think I was just in a funk. Sometimes it hard to know what I am doing wrong and I might think about the misses too much.
A1)65,75,85
A2)85,90,95,95,100,105,110,115(f x 3)
Skipped the halt deadlifts
B) seated press 75lbs
C)didn’t do the rope climbs. Working out if my garage today so no rope.
8:25 with 35lbs KB
June12-
Mobility and Activation done
A1. Worked up to 55kg
A2. Worked up to 75kg, current 1RM hit it nicely, went 80KG missed it, landed it twice in front.
A3. 82kg for all sets. Felt solid
B. Hit normal BS 1RM 140KG, I was disaapoointed as assumed I would go higher as these are Box squats but did not feel good during them
C. 8 Strict Dips per round, 3 pull ups w 10kg plate – hands still torn from Saturday. 10 extensions per round
Can you film yourself doing box squats and post it to the FB page?
ok no worries, I will do that later today and post it.
thanks Nichole