Dynamic Mobility & Activation
Two sets of:
T-Spine Hold on Foam Roller
x 60 seconds
Rest as needed
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
Banded Hip Distraction x 60 seconds per side, pulsing x 5 reps every 15 seconds
and then . . .
Ankle Pulse x 15 pulses per side
and then . . .
Three sets of:
Row x 250 Meters @ a relaxed pace
10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 1-2 reps @ 4211
B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ below the knee @ 75-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
4 Stop Halting Snatch Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Four sets of:
Bulgarian Split Squats x 6 reps per leg @ 3011*
Rest 45 seconds between leg; 90 seconds between sets
*Try to increase weight from last week
D.
Two sets of:
Strict Chest-to-Bar Pull-Up x 2-3 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
55+: Perform Max Unbroken Stationary Dips
Rest 3 minutes
Optional Session (Best performed 3-4 hours between sessions)
Warm Up:
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills:
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Followed by…
Sprint x 30 seconds @ 50% effort
Rest 30 seconds
Sprint x 30 seconds @ 60% effort
Rest 30 seconds
Sprint x 30 seconds @ 70% effort
Rest 30 seconds
Sprint x 30 seconds @ 80% effort
Three sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders)
delayed entry- entered on 5/17/17 Dyn Mob. Done A). NG OHS: 63,678,73,78,80,85 lbs -hard such a tough time stabilizing weight ..I DO love this drill, I need a lot of work on this B1) SB: 75×2,80lbsx3 sets (again I need work staying in the hole so I LOVE/hate this LOL 2) HHSx3 rps: 75 lbs, stayed with the same weight because I am trying to work on stabilizing weight, this was a struggle.- love it! 3). HHS+HS: 75lbs had a few failed out of the hole so I stayed with the same weight 4). Snatch 2″: 80 lbs same thing… Read more »
A. 95lb
B. 135lb/115/140/150/220
C. 55 dumbells
D. 3 C2B 10 RD / 3 C2B 8 RD
M&A Done
A. DONE with 85#
B. Snatch Balance up to 120#
B2. 105#
B3. 115#
B4. 120#
B5. 145#
C. DOne
D. 3 SC2BPU & 22 Strict ring dips and 21 strict ring dips
Adductor is still aggravated from last week, so did a short home workout: 21 min EMOM: 1. Airdyne 25 cals 2. 12 DB seated press 3. 20 sit-ups. Physio a few hours later
No workout for me today after seeing Osteo, he worked on my tendinitis lower back & right hip – hoping I will be good tomorrow 😉
Dynamic Mobility & Activation = Done.
A. 95# Narrow Grip OHS
B. 135 / 155 / 175 / 195
Short on Time so did a quick burner wod
5 RFT
5 Power Cleans (195)
15 Burpees OTB
= 9:13 RX
Fun burner Alvaro!
Today I did DMA then I had a light day to recover from the weekend. I did: A. Row 2K. Every 500m, 5 back squats @ 70%, and 10 push ups. A. Done. Worked at 155#. Push ups in sets of 5/3/2 for all 4 rounds. Afterwards, did some work from Inv. Gymnastics – freestanding handstand march practice, squatting MU transition drill, snap pulls, supine snap pulls, snap pulls with small back swing, supine pull swings, and ring dips. I’m really bad. But I DID video (badly!) and will post to the IG FB page for Travis guidance. I really… Read more »
A. 125
B. 125
B2 125
B3 115
B4 135
B5 235
D c2b 3/RD 10-c2b 3/RD 11
Nice work!
A. 2@25-30-30-30-33kg
B. Doing some testing for some other programming and had to test my snatch, got a little baby PR of 1kg ha ha (58kg) – It was fugly but considering how sore I still am from Saturday’s ring dips, I’ll take it.
Second test was 21 CTB/9 thrusters @65/15CTB/15 thrusters/9CTB/21 thrusters 5:32
C. 4 sets at 45lbs
D. 3 SCTB/10 SRD – 3SCTB/9 SRD – did I mention how sore I was? 😉
No running today
Good work Julie!!! That looks like a tough workout … gives me ideas 🙂
Mobility done
A. Up to 70#x2 – finally able to keep the narrow grip and add a little weight to the bar. Big accomplishment mobility wise.
B1. 125/135/145/150
B2. 130/135/140
B3. 140/145/150
B4. 150/155/160
B5. 185/205/210
C. 45# DB X4 sets
D. 3 SC2B x 2; 11, 10 ring dips
Will run later
Major accomplishment Joe – great work!!
A: 65 kg
b 1 :3 X hang snatch @45 kg – failed a lot of lifts today
B 2 : failed all lifts @50 kg
b 3 : failed all but 1 lift @53 kg
b 4 : all at 75 kg
c: pass
d : c2b done – dips 4-2
running done
If you have more then 1 fail, move on from that lift or take the weight down. I would rather see you working technique at a lighter weight then try to hit the percentages when it isn’t happening that day.
I am feeling that the snatch has been more and more difficult to lift that last couple of weeks – normally is 50 kg easy. Now I struggle with 45 kg – frustrated!!!
Is your back doing okay? You may need to rest your back a bit and not lift. If it is feeling fine then film yourself snatching next time and either upload the video or email it to me so I can see what’s going on.
My back feels okay – I have no pain now! But I feel fail when I do back squat / so I often don’t do that.
I can film next week if you want ?
Please do!! Back squatting can be hard on the back with where the bar is positioned. I would recommend subbing front squats and doing single leg work, like we do on Monday. No posterior loading.
Mobility completed. I really enjoyed the activation today as I felt it fully opened me up for the overhead training this morning.
A)45#/55(2)/65(2)
B1)95#/105/115/125
B2)95#(3)
B3)105#(3)
B4)115#(3)
B5)145#(3)
C)50#DB’s(4)
D)SC2B x3(2)/SRD 16/14
Will perform optional running session this afternoon.
Oh good Dean! Glad to hear it helped.
Yes ma’am. I do the mobility and activation everyday which helps to varying degrees, but today was $$$.
MOB Done.
Kept everything fairly light today and worked on Technique.
A. 2REps @ 15lb Training Bar
B1 95/105/115
B2. 95
B3. 115
B4 115
B5 195
C. 95
D. Strict as close as I could get CTB, Ring Dips 5/4
Awesome Sean. Make sure to film yourself next time and either upload it or send it to me so I can provide some feedback on your lifts.
Will do
Mob done.
A. 2 reps @ 20/25/30/35/40kg
B1. 30/35/40/45kg
B2. 35/35/35kg
B3. 35/36.5/37.5kg
B4. 37.5/39/40kg
B5. 60/70/75kg
C. Skipped
D. Scaled to 5 Banded pull-ups and Banded ring dips. Rd1 8, Rd2 8.
Shoulders and arms were gone by D.
Core: 50 Vups