Dynamic Mobility & Activation
Three sets of:
T-Spine Pulse on Bench
x 45 seconds
Band-Assisted Hamstring Floss x 30 seconds per side
Foam Roll Lats x 30 seconds per side
and then . . .
Two sets of:
Cross Over Symmetry Victory x 10 reps
Single-Leg Hip Bridges x 10 reps per side (make sure you don’t drop your pelvis to one side)
A.
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%+
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
And then . . .
Three sets of:
Jerk Dips x 1.1 @ todays heaviest weight
Rest as needed
B.
Deadlift
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 85%
Rest 2-3 minutes between sets
Please do not sacrifice technique for the percentages. If you feel yourself losing good mechanics then call it for the day.
C.
Every minute, on the minute, for 21 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps
Minute 2: Double-Unders x 20 reps + Chest-to-Bar Pull-Ups x 6 reps
Minute 3: Double-Unders x 20 reps + Push-Ups x 8 reps
immediately into …
Three rounds for time of:
Alternating Reverse Lunge x 12 reps
Double-Unders x 20 reps + Chest-to-Bar Pull-Ups x 6 reps
Double-Unders x 20 reps + Push-Ups x 8 reps
35-49:Â 24/20 kg
50-54:Â 24/16 kg
55+:Â 20/12 kg; Chin-Over-The-Bar Pull-Ups x 6 reps
DMA done
A. 135/150/160/170/180/190/205/220 5#PR
A.2 done at 220
B. 205/220/235/250
C.EMOM for the 21 done with 50#. did not complete final three rounds for time; started falling apart for the last two rounds;
A) 100/115/125/135/140/150
B)185/200/210/225
C) skipped and did the class workout then worked on Muscle-up drills
A. 90/105/113/118/123/128/135×3
No jerk dips
B. 195/205/220/235
C. Used 25# KB for lunges. Complete. Did not do last 3 rounds, knee was pushed to limit with jumping and lunges, but happy to be able to do some of these again
Double day today: 6:30 AM Class with the hubby: partner WOD: 100 cals assault bike 80 burpees 60 wall balls (20#, 10′ target) 40 DL (I did women’s rx 155# instead of men’s rx since I had more work later) 20 ring dip 40 DL 60 wall balls 80 burpees 100 cals bike …which was fun and great to do together. 🙂 Oddly, my bike sprints were faster the second time around! Still struggle with coordinating a kip with the ring dip, so my dips are strict with unhelpful kipping attempts. 🙂 I’ll video these on Friday and see if… Read more »
Fun day!
It really was. 🙂
Ended up stuck in traffic on way to gym so short session today.
Mobility done.
A. 150/175/185/200/210/210/210 Stayed at 210 and focus on form.
A2 Skipped
B. Skipped
C. @24kg everything UB for 5 rounds then was running out of time so immediatly into 3 rounds for time @ 7:35
Glad you got in, despite the traffic 🙂
Mob done
A1. 48/56/60/64/68/72/76/80kg
A2. 80/80/80kg
B. 102/109/116/123kg
C. Only had time for 3 rounds.
Subbed 8 reps of lunges and jumping pull-ups
Mobility done
A. 135, 145, 155, 165, 175, 185, 195
A1 195
B. 260, 285, 305, 320
C. EMOM done, 3 rounds for time, 7:36
EMOM mostly done unbroken with 20-35 seconds rest between sets.
Good work Ed!
A. 145/170/185/195/210/220/230/240
I think I misunderstood the jerk dips. I did three of three sets @ 265.
B. 300/320/340/360
C. 8:21. That felt awful.
Did you film your jerk dips?
A. 170lb/195/210/225/missed/240/missed/missed – 255
B. 315lb/340/365/missed 2 rep of 390
C. EMOM Complete – 6:21
Nice work Jason!
Nichole – I’m having a lot of issues when doing lunges. Do you think spending more time doing the couch stretch can relieve some of the knee pain?
Yes, absolutely. I would also suggest rolling out your IT bands as those can get mashed down and cause knee pain as well.
14th June –
Mobility Don
A.
Jerks @ 85% and built and hit 120kg on last round which is current 1RM
B. Done @ 80% (128kg) – movement felt good the whole time.
C. 2:48/2:38/2:39/2:40/2:58 practiced my butterfly pull-ups, felt hard on the kip, as hips felt a but muted after the run. But overall felt pretty good with the run and butterfly
D- ran out of time to do this
Split into 2 sessions.
Mobility: done
A: 120×3, 140×3, 160×2, 170, 180, 185, 190, 185
Dip jerks @ 190
B: 255×5, 275×5, 290×3, 315×2
Session 2:
Mobility: t-spine pulses, banded hs, lat roll
C: EMOM done (tripped twice on DUs, rest unbroken
C2: 5:35, all unbroken.
The 3rd of three was hardgoing after getting used to the 35-40sec rest.
DM+A = Done!
A.1 185/205/215/225/245/265/275/295/305/315 (fail)
A.2 315
B. 325/345/375/395
C.1 Done
C.2 6:43 RX
My legs are crushed. So looking forward to tomorrow’s rest day!!!
Fast on C2! Great work!
June 19th
DM+A done
A1. 135/145/155
A2. 145/155/160/165/170/185/190/195
No misses! Haven’t snatched more than 185 since I herniated my neck 2 yrs ago. Very happy especially since my snatch felt awful last week!
A.3 215
B. Press 115
C1. Deficit HSPU felt strong and easy today.
C2. 8:28
Awesome job today!!!!
A. Up to 240
B. 280/300/320/340 dead stop on each
C. Did the first 21:00. Ran out of time for last part
Another really solid day of training
30min Emom
Romwod
And Physical Therapy
Looks like a fun day!!
A. Up to 215
B. 325/345/365/395
C. EMOM done, then 5:03
Mobility done
A. Worked up to 245# (5# PR)
B. 320/345/365/385
C. Done – 3rft right at 7 min. It’s really hot today – couldn’t find that extra gear.
Nichole are the jerk from the ground ?
No, use blocks or a rack
8am session
4×10 bulg. Split squats on 30″ rest @3.2.X.1
20/20/20/25
4×8 kneeling DB curl to press on 30″ rest
20/25/25/20
4×1′ hollow rocks on 1′ rest
1) 50″, 2) 30/8/4/4 sec, 3) 15/10/15 sec, 4) 3×10 reps – really horrible at these!
10am session
A.1 45/52/55/60/63/67/69F/67kg felt heavy today
A.2 @67kg
B. 200/215/230/245
C.1 done – used 24kg kb’s for the lunges ?
C.2 6:06
Heck yea – good job Juls!!!
Mobility completed
A1)125#/150/160/170/180/195/210/220(f) 210# is my current 1RM. I probably should have had 220 but I felt I cut my drive short.
A2)210#(3)
B)240#/255/270/290
C1)Completed
C2)6:51
Nichole did you change the conditioning this morning? I thought it said 32 kg. I performed the conditioning using 70# kb. I wish I would have read it correctly as the 70#’s hurt.
I did Dean! I meant to change them last night based on feedback about people legs but it ended up being this morning! You are stronger for using those 70 lbs 🙂
No worries I enjoyed the extra mental struggle with the 70’s. I just wanted to make sure I wasn’t seeing things. My legs were a little wrecked from Monday and Tuesday and now they are really wrecked. 🙂 Looking forward to my active recovery tomorrow with a light run and then some swimming.