Dynamic Mobility & Activation
Take 8–10 minutes to roll out your hamstrings and pecs
and then . . .
Two sets of:
Band Pull-Aparts x 10 reps (overhead)
Band Assisted Pec Stretch x 45 seconds per side
Prone DB Skull Crushers x 10 reps
and then . . .
Row x 500 meters @ a relaxed pace
Inchworm Walks x 6 reps
A.
Take 5 minutes to draw out your footwork and do 10 jump and lands
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy, just focus on proper footwork as well as body position
And then . . .
Every 2 minutes, for 20 minutes, complete (10 sets):
Concentric Behind the Neck Jerk
x 1 rep @ 65-70%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Please use blocks
B.
As many rounds and reps as possible in 20 minutes:
Burpees x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
24/20″ Box Jumps x 20 reps
Run x 400 Meters
55+:
Chin-over-the-Bar Pull-Ups; Step-Ups Okay
C.
Four sets of:
Single Arm Deadlift x 6 reps per side*
Rest 60 seconds
Single Arm DB Row x 6-8 reps per side
Rest 60 seconds
*Increase load by 2-5% from last week
Warmup: done
A1. done
A2. done with 30kg across
A3. warmup (40/50/60/70kg) and done with 80kg across (2” pause at dip – no blocks)
B. The run here is 460m around the block: 4’44/5’28/5’23/4’40: 1st and 2nd round 5-5-5 C2B, 3rd round 10-5, 4th round 15 C2B UB (PR). (AMRAP 20’15”)
C. SA DL 60kg; SA KB row 24kg
Cooldown: 15′ bike at slow pace
A. @215lb
B. 3+ 39 kipping CTB
C. Ran out of time
Delayed entry did this today (Thursday 5/11/17)
Dyn/Mob. Done
A1) done
2) 63 lbsx1set, 73lbsx2sets
3). 83 lbsx3sets 88 lbsx4, 93 lbsx3sets
b). 4 rds need work on C2b-butterfly
C). 95 lbs, 40 lbs D/b row
Dynamic Mobility & Activation = Done
A. Done
B. Raing a lot right now in Costa Rica, so did the class wod instead.
3RFT
– 20 RKB Swings (70/53)
– 10 Box Jumps (30″/24″)
(2 Min Rest)
500m Row
50 Burpees Over-the-Rower
= 10:38 RX
C. Done + Some Functional Bodybuilding
Mobility & WU done
A. Worked on footwork & stayed light. Did this workout at home (no blocks so omitted the behind head)
B. 4 rounds – scaled chest2bar
C. Like these single arm DL 35kg (caution for my back), used 15kg DB
DMA, COS, then I had: A. 5×3 front squat 75% B. practice WOD for this weekend’s comp, 70-80% effort: 50 wb 40 box jumps 30 burpees 20 front squat 95# C. 3K row easy pace. 4 rounds of 15 hip extensions and :45 plank during the row. A. worked at 135 B. Time: 10:48. I really took my time on the wbs, picked a smooth but non aggressive pace for the box jumps and burpees, and did the squats in small sets bc they are going to be tough after all that other work. They were tough even without going… Read more »
Good luck for the comp
Thanks!! Should be fun. 🙂
Keep us updated with how the comp goes!
I will!! Looking forward to it for sure. 🙂
A. Jerk Balance 95lbs.
Concentric Jerk 185lbs.
B. Didn’t do had to coach 2 classes!
C. Single arm DL 135
DB row 75lbs.
Mobility done
A. Done at 70% (170#)
B. 4 rounds
C. Done (120# DL, 70# rows)
Nice work Joe!
Thanks Nichole!
A. done at 100kg (225lbs)
B. 5 rounds exactly
C. 80kg and 40kg
Well done on Part B Rob – you were pushing on those rounds!
They were reasonably comfortable to be fair. All UB, but with some breathing between movements. Getting my running legs back…
Just joined yesterday. Here’s today’s results:
M&A Done
A1: Done
A2: @135#
A3: @185#
B: 3+35 (C2B singles) Ran out of gas on the runs
C: 80# Single Arm DL, 45# DB Rows
Pumped to have you!
M&A Done
A. Done, All jerks @ 155#
B. 4rds +11. C2B are a single s work in progress. 400m from 1:30 to 2:00m.
C. no time
mobility done
a:foot work done
1 jerk – last lift 70 kg felt easy but 75 kg was to heavy. tried 3 attempt but not today
B : 3 rounds. stopped when it was 4 min left. was totally empty – at bit upset now, but today was a bad cardio day ( hehehe)
c : pass
Rest up today and tomorrow and come back feeling good to train on Friday
I rest hard now.- not feeling good. shoulders in pain and tired, but tomorrow rest day. I do not like that me shoulders are in pain now
Did comp blog handstand drills with a friend
A. 51-54-54-54-54-56-56-56-56-56kg
B. 3 +45 ( had about one minute left, not enough time to fit the run in but did it anyway) – did 5 strict ring dips + 10 feet elevated ring rows instead of CTB – woke up Sunday with elbow pain, have had it before several times (ulnar nerve entrapment), hopefully it goes away quickly. Probably would have done less reps had I done CTB.
C.1 only 3 sets at 85lbs
C.2 40/45/45/45lbs
Good call to sub out the CTB with strict ring dips. Did the elevated rows bother your elbow?
Nope, seems to hurt mostly when I bend/pull in a prone grip, sonregukar pull-ups or cleans.
Mobility completed
A1)Completed
A2)45#/75/95
A3)135#(5)/145(5)
B)4+17 Struggled a bit with the running keeping the 400M at 1:45. I think that I have been spending too much time on the rower.
C)Completed
Lets start getting you out on the track, especially now that the weather is getting better!
Yes ma’am. I’ll get it fixed in a couple of weeks.
DM&A: done
A1: done
A2: 75 lbs
A3: 125 lbs (5 sets) 135 lbs (5 sets)
B: 4 rounds and 5 reps
Band assisted pull ups on last 2 rounds
C: will do this afternoon….
Video of A3 will be on Facebook page this afternoon.
B. Three full – got stuck in CTB, runs sub 1.30
A. Subbeb with push press behind neck
C. Done