Dynamic Mobility, Activation and Warm-Up
Perfect Stretch x 5 reps per side
Straight into …
Lunge Matrix
3 sets of:
Alternating Reverse Lunge x 10 reps
Alternating Lateral Lunge x 10 reps
Alternating Diagonal Lunge x 10 reps
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Squat Clean
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean x 1.1
*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Set 3 = @ 80% of 1-RM Clean
*Set 4 = @ 85% of 1-RM Clean
*Set 5 = @ 88% of 1-RM Clean
*Set 6 = @ 90% of 1-RM Clean
B.
If you aren’t familiar with your jerk footwork then take 5 minutes to draw out footwork for your jerk and complete 10 jump and lands
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 2 reps
immediately followed by . . .
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep @ 70-75%
C.
Twelve sets of:
Assault Bike x 60 seconds
Rest 30 seconds
Goal is to hold above the pace you held on May 28, 2019
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
For time:
30-20-10 reps of:
Kettlebell Push Press
Kettlebell Clean (from hang)
Kettlebell Front Squat
35-49:
32/24 kg (one KB)
50-54: 24/16 kg (one KB)
55+:
16/12 kg (one KB)
B.
Three sets of:
Glute Ham Raises x 8 reps @ 2111
Rest 45 seconds
“Y” Overhead GHD Hip Extensions
x 8-10 reps @ 2011
Rest 45 seconds
Did the assault bike repeats did it after 30 min Wod
Did better last month but I guess I was fresh last month
5/28 259 total cals, avg rpm 72, 21 cals a min
6/25 244 total cals, avg rpm 70, 20 cals a min 🙁
A – 90 / 97,5 / 105 / 110 / 115 / 117,5 kg
B – 1 – 50 kg
2 – 90 x 3 sets / 92,5 x 4 sets / 95 x 3 sets
C – did row – 265 cal
Aditional
A – 13’31 – KB 32 kg
B – ok
(Day behind)
DMAWU) done
A) cleans 1.1: 87kg,90,93,96,99,100(1.f)
B) jerks: 82kg,84,86,88,90,92,94,96,98,100
C) 223.1 cal (avg ~18.5/round, 208.9 total cal on 28 May)
DMAW done A. Worked from 46 to 59 kg, felt good. Didn’t have time to film today. B. Jerk Balance at 38 kg, split jerks at 49 kg. Some felt good, some didn’t 🙂 C. 146 calories (135 in May) 12/12/12/13/12/12/12/12/12/12/12/13, average RPM 52 (51), Max RPM 63 (60), Average Watt 227 (212), Max Watt 331 (288). Felt good with only 1 min, compared to last weeks’. Additional: A. 11:42 min. I used one KB of 16 kg and did it as a complex (not sure that was the intention though), alternating half of the reps, so 15/15 etc., then… Read more »
A. 185/196/205/225/235/250
B. Jerk Balance 136/155/165/175 x 2
Jerk @215#
AB:150
Took a rest day yesterday as I ran the 5K race on Sunday, so did yesterday’s program today. DMA, warm-up done & shoulder pre-hab done A – Three-position snatches – 3 x 65# / 3 x 70# – will upload videos B – did the 50+ version – 21:28 (times of rounds: 6:52 / 7:14 / 7:22) Runs around 2:00 – 2:15 / Strict pull-ups – 2, then singles / WBs UB / L-seated DB Presses w/ 25# DBs UB / Box step-ups Finished with 3 x 15 GHD sit-ups. That’s all I had time for today. Will try to… Read more »
Fantastic job Silke – hope your hamstrings have recovered from your 5k!
Thank you, Nichole! Hamstrings are feeling fine. Ready for more fun today! 🙂
Warm up done
A.cleans 70/75/80/85/90/95.
Decided to go for it and try one at 100# for a PR. I know that wasn’t in the program, but they felt so good I couldn’t resist. Got one at 100#. Posted video.
B1. Jerk balance 55/65/65/65/65
B2. Jerk, three at 75, then dropped weight to 70 so I could work on technique better
C. Bike 104 calories, 1 more than in May.
When the iron is hot, strike (or however that saying goes) – awesome job!
Cleans – ended at 235
Jerks – technique work at 185
AB – 233 cala
Barbell cycling practice for this weekend’s comp:
10-7-5-3 touch & go reps of:
A) Power snatch
B) Push jerk
C) Power clean
D) Power clean + Push jerk
@ 135. Ouch…
Oh I love it!
Strength – Deadlift: Every 90 seconds (warm up) – 1×8 (225), 1×6 (255), 1×4 (285)
Every 3:00 – 1×8 (310), 1×8 (330), 1×8 (350, 88%)
A. Cleans: 175, 185, 200, 210, 220, 230
B. Jerks – started, got 1 rep in at 185 and had to jump into class.
Class Workout: AMRAP 20:
25 cal row
50 DUs
3 rounds of The Chief (3 PCs @135, 6 push ups, 9 air squats)
Completed 4 rounds. This got hard in the heat.
A. Power cleans at 115/125/130/135/140/135 was starting to starfish at 140 so dropped back down
B.jerk balance 80 lb split jerk at 120/125
C. Unable to bike but could row so did class Wod
AMRAP 4
27 hpc (65)
27 burpee over bar
27 cal row
Rest 4
AMRAP 4
21 hpc (80)
27 bob
21 cal
Rest 4
Amrap4
15 hpc (95)
15 bob
15 cal
210 total reps
Did optional B
Awesome Erin – glad your knee was good for the BoB!
Thanks! I know so weird every day is different!
DMA
PISTOL PRACTICE E2 FOR 10 8-10 REPS
A. CLN 1.1 = 185/205/215/225/235/245
B. EMOM 10 JERK X 1 = 155/165/175 7 SETS/185
OUT OF TIME
A. Worked to 135
B. 125
C. 139 Cal
A. 125,130,140,150,155 with longer than 10s, 160×1 then failed second attempt. That’s slightly over 90%.
B. Jerks at 135
C. Completely thought I was going to get 62 but monitor said 61 at end. Kinda mad. I hardly saw 61 on there and if so, kicked it to 63. Anyways, 61RPM and 172 Cals. (Been holding 60 for all of past 4-5wks)
Optional
This was rough. I feel Iike I had a boxing match w a KB and it won. Bruised an battered. Lol.
8:14 with 53lb on squats and 35lb on PP and HPC
lol Stephanie!!!!
A. 205-215-225-245-250-255
B1. 45-95-115-135
B2. 2 Sets at each 180-185-190
C. Total Cals – 196. Average RPM – 66. Average Watts 355
Today is my mixed IM/Coaches’ training day: DMA done! A. 110/120/130/135/140/145. Failed second rep @ 145, but redid it. B. Jerk balance: 55/65/75/85/95 into Jerk 105 for 5 and 115 for 5 bc feeling good. Then, Coaches’ training: A. 5×5 thruster @ 65% – 85#. These felt good. B. Conditioning: a. 30 burpees for time rest one minute. Clock keeps running. b. AMRAP until 9 minute mark: 15 American KB swings 10 Box jump overs rest one minute. At the 10 minute mark: c. 30 burpees for time. First set of burpees: 1:04 AMRAP: 5+17 – felt like a slug!… Read more »
Glad you felt better yesterday! Hopefully today is even better!!
Thank you!!
A) 220>>285 (failed 2nd)
B) 215>>230
C) 235 cals
DMA done
A) cleans 45, 50, 52.5, 55, 57.5, 60 kg
B) jerk balance 5 x 1 45kg
Jerk 10 x 1 50 kg
C) AB 138 calories, average 58 rpm
Every 2 minutes, for 12 minutes (6 sets):
Clean x 1.1
*Set 1 = @ 70% of 1-RM Clean (115)
*Set 2 = @ 75% of 1-RM Clean (125)
*Set 3 = @ 80% of 1-RM Clean (135)
*Set 4 = @ 85% of 1-RM Clean (155)
*Set 5 = @ 88% of 1-RM Clean (165)
*Set 6 = @ 90% of 1-RM Clean (185)
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep @ 70-75% (185)
Set 2 ❌
C.
16,14,14,13,14,13.8,,13.7,13.2,13.3,11.5, 12.0, 13.5=162
Accessories
Only did B
A) I’m so frustrated with Barbell stuff, I never seem to be able to get any better – no videos today. Cleans – 65 / 75 / 80 / 85 / 90 / 95 – the last set consisted of a bad power clean plus squat. Don’t think I am dropping under the bar, should have stayed at a lighter weight and worked on technique. B) Jerk Balance – 55 / 55 / 60 / 65 / 70 Jerk – 70 / 70 / 70 / 75 / 75 / 80 / 80 / 80 / 85 / 85 –… Read more »
I am sorry you are feeling like that – this is why we do a lot of technique drills to work on the oly lifts because they are a constant work in progress. Make sure to film next week so I can provide some feedback!
Warm Up done
A.) Up to 75 kg
B.) Up to 65 kg
C.) skipped no bike available
Additional
A.) done with Double KB ?
B.) done
Trained outside today at 38 degrees! Sweaty one ??
That is HOT!