Dynamic Mobility & Activation
T-Spine Pulse on Bench x 60 seconds
and then . . .
Ankle Pulse x 15 pulses per side
and then . . .
Banded Perfect Stretch x 60 seconds per side
and then . . .
Two sets of:
Banded Monster Walk
x 20 reps
Banded Lateral Walk x 20 reps
*Do not rest during the set of banded walks
Hawaiin Squats x 6 reps per side
and then . . .
Row x 750 Meters @ a relaxed pace
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 2-3 reps @ 4211
B.
Every 2 minutes, for 6 minutes (3 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 @ 60-65%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%
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 Squat x 6-8 reps per leg @ 3011*
Rest 45 seconds between leg; 90 seconds between sets
DB Z-Press x 5-7 reps
Rest 90 seconds
*Try to increase weight from last week
D.
Three sets of:
Ring Dips (with a hold) x 8-10 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
55+: Stationary Dips x 8-10 reps @ 20X2
Rest 30 seconds
Weighted Pull-Ups x 2-3 reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable.)
Rest 2 minutes
Optional Session (Best performed 3-4 hours between sessions)
A.
Warm-up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
https://www.youtube.com/watch?v=xyvnhu7t5L4
Jump Rope with Forward Movement Drill
https://www.youtube.com/watch?v=PBCar-pMPBQ
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
C.
Fifteen Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.
D,
Cool Down
10 Minute Jog
10 Minute Static Stretching (Focus on Calves, Achilles and bottom of your feet with lacrosse ball)
Warmup: done
A. 40/50/60/60/62.5kg (all 3 rep)
B1. 50/62.5/70kg
B2. 52.5/55/55kg
B3. 55/60/60kg
B4. 90/90/90kg
C. Done (SplitSquat 27kg each hand x8 and z-press 12.5kg each handx7)
D. Ring dips (8-8-8); wtd PU (2×20/2×25/2x30kg)
Cooldown: 5′ Bike
Started following a week later to allow me plan my time better.
A. Subbed front Squats since I can’t do OHS due to shoulder issues. Worked up to 175.
B. High hang snatch 115
High hang plus hang snatch 115
C. 1 pood KB in each hand for BSS. 50lb DBs for Z press
D. Stationary Dips due to shoulder issues. 20lb vest for pullups.
Only got snatch part done–60#/75#/120 for pulls. Tweaked my adductor a bit on a squat so stopped after this section. Dips complete, as always strict
A. 115lbs B. 115lbs for all D. Ring Dips 3 x 10- strict pull ups 3×5 53lbs.
Good work Kristian!
Thanks! Not very good at squat snatch or oh squat!
Dynamic Mobility & Activation = Done.
A. 95# Narrow Grip OHS. Felt great on my shoulders!
B. 135# Snatch Balance / 155# 3-reps High Hang Snatch / 170# High Hang + Hang Snatch / 4-Stop Halting Deadlift @ 225#
C. Bulgarian Split Squats 45# DBs / Z-Press 45# DBs
D. Ring Dips = Done
* Optional Session = 2K Row (Rain).
Solid Alvaro – happy to see that narrow grip OHS is coming along!
A: 75; 85; 95; 115; 135
B1: 135; 155; 155
B2: 135×5
B3: 145×3
C: Bulgarian Split Squats 50×3(8 reps)
DB Z Press. 45sx2; 50×1(5 reps)
All I had time for today.
opt 2
done
I had to do this on the threadmill .. I have severe RSD in my right foot. So train cautiously with runs because the foot easily breaks,
Im not sure the distance for the 15 mins I thin it was somewhere around 24 fish including the 2 sets 20 sec
the ten min jogged was somewhere in .87 m
DMA done, plus COS. Then I had: A. every 4 mins x 4 sets back squat 6 reps, increasing B. every 5 mins x 4 rounds 15 thrusters @ 55# 12 ttb 9 burpees 45 DUs C. :45 Chinese face up plank :45 Chinese face down plank 4 rounds A. 145/160/175/5 @ 185 failed 6th rep today, which really bummed me out, more than usual. I’ve been sick and it’s lingering, and it’s frustrating me. 🙁 But I’m determined to let it go. 🙂 B. this was tough, but good! Thrusters unb, but ttb was another story! I had planned… Read more »
Get some rest and I hope you feel better. Give your body some time to recover.
Thanks. 🙂 Trying to be better about that. 🙂
DM&A: done
A: 75 lbs
B1: 105 lbs
B2: 75 lbs
B3: 85 lbs
B4: 155 lbs
C: done, 20 lbs
D: done
Video of lifts on Facebook group
A. 25-25-25-30-30kg B.1 30-35-35kg B.2 35-40-40kg B.3 43-43-43kg B.4 65kg C. Split squats 4X8@40lbs/Z-Press 4X7@30lbs D. 8 per set 4/2/1/1 – 8 – 6/2 No running today, did not come prepared to run in the cold – it was actually snowing a bit today 🙁 Did EMOM 10 min of 1 SHSPU to one abmat + 5kg plate, then 5X5 seated box jumps Won’t be training tomorrow as we’ll be closing the gym to go help with sandbag filling or whatever the city needs, parts are flooded and have declared a state of emergency so will try to do what… Read more »
Snowing?! Flooded? Oh no Julie – where are you located?
Dyn MOB/act. Done its pretty impressive how flexible Nicole you are! 🙂 I need that LOL A) NG: 63lbs,70,75,85 (wow I need a lot of work on these) B1) SB: 73lbs, and then 78 lbs ( I need to work on getting under faster) 2). HHS: 63lbs.x2 sets,68 lbsx1 3). HHS/HS: 68lbsx2set,73lbsx1 4). H/DL: 148 lbs, snatch grip C) 4s: B/S/S: used 30 lbs each DNZ/P : 30 lbs, D) RD: 8 rps 1st: unbroken 2nd) 5rps,7rps 3rd). 3rd,5rps,6rps Whew these are tougher than I thought!!! 🙂 W/P/U: 10lbsx2rps,15lbsx2rps,25lbsx2rps (lat grip) Hoping to get the 2nd optional session in later… Read more »
Nice work today Lise!!
Thank you Nicole!! <3 Hope you have a wonderful week! XO
Mobility done
A. Done at 45# – got a little more narrow and felt more stable this week.
B1. 125/135/145
B2. 120/125/130
B3. 130/135/140
B4. 195/205/210
C. BSS: 40# DB’s; Z-press: 45#
Will get the run in later
Are the snatches power or squat?
Always squat unless Nichole specifically tells us power.
Thanks.
No problem!
Glad to be back training after a week off.
Mobility completed.
A)45#(3)/55(2) Wow has my mobility improved. I remember the last time we went through this process I was using a tech bar and ladies bar and having a hard time.
B1)115#(3)
B2)95#(3)
B3)105#(3)
B4)145#(3)
C)BSS @ 35#/40/45/50 DB
Z-Press @ 30#/335/40(2)
D)RD x8 These were difficult with the tempo and thumb turn out
WPU x3 @40#
Optional Session: Dark Horse Rowing session
That is AWESOME to hear Dean!!!
hawaiian squat . that was fun— I struggle to get below parallel but I will get there
A : narrow oh squat : 45/50/ 55 was harder than last week
dropped the balance
3 x high hang snatch : 45 kg
high hang+ hang snatch : 45 kg – felt like 60 kg
snatch dl : 70 kg
did 20. min run instead. today was a heavy day mentality- I hope that tomorrow will be a better on 🙂
Nice work today Tine – from your posts it sounds like your glutes are pretty tight and that can contribute to back issues so hopefully we will get them to continue to open up!
M&A Done
A. Done – up to 65#
B. Done used Rec. %, 105# for me on the 70%.,
C. went up 5# to 40# on bulgarian squat, same for Z press.
D. done, used 25# on P/ups.
Mobility done – needed this! Feeling Saturday’s workout big time!
A. Went up to 20kgs, felt wobbly at first but felt my back & hips opening and became more stable. Managed a slightly narrower than clean grip.
B. Done – stayed light, still struggling to get low in my snatch, the snatch balance helped. Went up to 25kgs in snatch and did 40kg for the halting DL.
C. Used 10kg DB for the press & 15kg for Bulgarian squat – these felt tight but good
Nice improvements Heather
Really enjoyed the Hawaiian squats today. Felt great on the hips.
A. PVC and training bar. I really notice a difference last week adding weight and i felt good.
B1, 95#, 115# and 135#
B2. 105# 10# more than last week. Need to be faster on initial movement. Forgot to video
B3. 115#, 125# and 135# Heavier weight felt better
B4. 190# 108% of 1 rm
C. 10# increase and 5# for each DB!
D. DOne!
Mob done.
A. 25/27.5/30/32.5/35kg
B1. 35/37.5/40kg
B2. 30/31/32kg
B3. 32.5/34/35kg
B4. 55/60/65kg
C. Skipped
D. Scaled to 5 ring dips and 3 Banded pull-ups.
Good Monday morning for you Rowdy!
Hardest warm-up ever. Hawiian squats! Urggghhhh!!!!
lol Rob!! Yeah, those Hawaiian Squats are challenging, especially if you have extremely tight glutes!
Didn’t think I did! But left side was super hard. Managed to get all the way down on both sides though. Eventually…