Dynamic Mobility & Activation
Take 8-10 minutes to roll out your hamstrings and pecs
and then . . .
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
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Take 5 minutes to draw out your footwork
and do 10 jump and lands
And then . . .
Three sets of:
Drop to Split x 3 reps
*Focus on recieving in the proper position.
Every minute, on the minute, for 15 minutes:
Jerk Dip + Jerk x 1 rep @ 75-80%
And then . . .
Three sets of:
Jerk Recovery x 1 reps
Build over the course of the 3 sets to a heavy.
B.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
Rest 2-3 minutes
(deadstop on every rep)
C.
Every 8 minutes, for 24 minutes, complete:
Row x 1000 meters
Burpees over the Erg x 15 reps
Pull-Ups x Designated Age Division
35-49: Chest-to-Bar Pull-Ups x 15 reps
50-54: Chest-to-Bar Pull-Ups x 12 reps
55+: Chin-over-the-Bar Pull-Ups x 15 reps
D.
Three sets of:
Weighted Reverse Hyper x 10 reps
Rest as needed
If you don’t have a reverse hyper, then try this instead.
Dyn/Mob: done
A`). done
2) DS: 63 lbs,75,80 lbs
3). JD+J: 100lbs,103,108
4) 103lbs,108,113lbs
(still trying to adjust to a new movement – its a challenge to tighten up and stand) 🙂
B) DL: 205lb
C) AMRAP: 3 res – about about 7 min per round
D) RH 3×10
A) 125# didn’t do the jerk recovery today
B) 205#
C) 6:42, 6:51, 7:32 (did 10 butterfly pull-ups on first two sets and finished with 15 on last set. I was worried I wouldn’t be able to complete all the work. I really suck at burpees
A. 185
B. 315
C. Done
D. Instead 20#
A.180-190, no jerk recovery
B.300
C.2 sets then out of time
D. Did not do
Mobility done
A1-A4 used empty bar then up to 135 working on form and foot work.
B 275 all sets
C Metcon from 6:04-6:15 all sets unbroken
M&A = Done!
A.1 Done
A.2 135
A.3 225 (Dip + Push Jerk)
A.4 225
B. 365
C. 1) 5:44 2) 6:16 3) 6:31 Felt Fatigued AF! 🙁
D. 20# Medball on GHD
I’m so looking forward to resting completely tomorrow! 🙂
Just the lifts today
A: Drop to Split 95; 135; 155
Jerks- 215; 220; 225; 230×7; 235×5
B: Deadlifts 6x 325lbs
DMA
A1 95/105/115
A2 160 for 5 165 for 5 and 170 for 5
A3 205/220/230
B @ 220
C 5:45,6:03,6:10
D did alternative rev hyper with 12# wallball
A) Jerks @160#
B) Skipping DL’s until back is 100% again. Subbed out 30 BMU for time
C) 5:55/6:35/7:12 That got spicy!
DMA, then I had: A. back squat EMOM 10 mins – 2 reps at 82.5% B1. Romanian DLs x 15 B2. dumbell walking lunges x 20 4 rounds C. 4 rounds of: 30 unb wall balls 300m ski erg 2 min rest between A. worked at 177#. These get really tough the last 4 sets! Tried to do them quickly to maximize rest time. 🙂 B1. worked at 155. B2. used 35# dbs C. Times: 2:38/3:07/3:23/3:13. This was really tough! I was shaking pretty much the whole way through. LOL! First two sets of wbs were unbroken, then the wheels… Read more »
A. Jerks @ 185
B. 345
C. 5:16/5:14/5:27 15 butterfly pull-ups/rd
D. Reverse hypers w/20#
A done. 185
B. 315
C. 1 round class was using rowers
Did JT 7:48 first time 21,15,9 hspu ring rows and push ups
AM session A. 5@123, 5@128, 5@133 – I need to start reading the workouts better, for some reason when I read this my mind computed a pause in the dip and then the jerk, so that’s what I did 😉 B. 6×3@213 C. The weather has been horrendous here and I have not had much chance to get some running in, so I subbed the row for an 800 m run, did the rest as prescribed. Average was 6:20 per round, have my exact times but left my notebook at the gym. PM session 5×1’/side OH DB hold on 1… Read more »
DMA Done
A1. Complete
A2. 135/155/155
A3. 185X12 shoulder started to get irritated so stopped.
A4 Skipped to rest shoulder.
B. 275#
D. Lower back was tight and didn’t want to strain shoulder on pullup or burpee. So did 400m repeats 1:35/1:33/1:40/1:45 Rested as needed
Mobility done
A. Jerk: 185#X8, 190X4, 195X3
B. 345#
C. Done
D. Done
missed today’s programming die to working away. However, I called in a CrossFit Perpeptua in London and joined their competition training group. Their WOD was also buprees and C2Bar pull-ups, so i wont repeat this one.
That worked out nicely then!
A1) Complete
A2) @85Kg
B) @130Kg
C) did every 6min for 24 min 1000m and 15 Burpess. between 4:30 and 4:40.
M&a complete
A:1 45#
A:2 5@135-10@155
A:3 do not have the apparatus to accomplish
B-6 sets x3reps@305#
Ran out of time for the rest today
M&A DONE
A. Done @165#, don’t have a safe way to do the Jerk recoveries.
B. All done @ 245#
C. 6:02, 5:59, 5:58 My rowing stinks and my C2B are singles
Mobility completed.
A1)Completed
A2)95#(3)
A3)160#(7)/170(8)
A4)210#/215/220
B)255#(6)
C)5:35/6:05/6:08 Felt Assault Bike fatigue from yesterday
D)Completed @ 12#(3)
Eat some good food and rest up so you are feeling good for Friday!