Dynamic Mobility & Activation
Partner Assisted Front Rack Stretch x 3 pulses per side
followed by …
Three sets of:
Psoas Pulse x 8 pulses per side
Band-Assisted Perfect Stretch x 45 seconds per side
and then …
One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
A.
Every 2 minutes, for 10 minutes, complete:
Full + Quarter Front Squat
x 2 reps
B.
Two sets of:
45/33 lbs Tall Clean + Power Clean x 5 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Power Clean x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.
C.
Two sets:
Weighted Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two rounds of:
200 meter Farmers Carry
200 meter Sandbag Carry (Bearhug)
*Load based on what you can complete with no more than one drop per round per movement.
followed by…
One set of:
Yolk Carry x 100′
Rest as needed
Optional Session (Best performed 3-4 hours between sessions)
Fifteen sets of:
60 seconds of Assault Bike @ 75/65 RPM
Rest 60 seconds
Had a 3 day sports related trip to London so was feeling tired today. Opted for the gym WOD kept it light & made a good time.
Also delayed entry.
DMA done.
A. 155# all sets.
B. PC and cleans up to 155#. Forgot about pulls.
C1. Bodyweight Supinated C2B’s 2 sets of 10 reps. No extra weight on the shoulders yet.
C2. 2 rounds of 200m with 75# DB’s.
No sandbag, no yoke, no time. 🙂
delayed entry ( sorry busy night) dan/mob all done A) F/S: 135x2set,140x2s,145x1s,150x1s B1&B2) done B3) 115x2sets,120x1s 4) PC: 125x2fail,103,120 5) 120(pc),120x2s ( they felt better as I went along but the minute I tried to go up I guess it is mental- I struggled 6) CP: 133,138,143 C1) sup C2b: 1st 25lbsx5rps(dropped the weight bc I really struggled to get the chest to touch 2nd 15lbsx5rps much better 2) Farm.carry: 2 pd (one stop coming back from the 100 meter mark same spot each time about 3/4 of the way) 3) used 26lbs each but I messed up I dont… Read more »
Mobility done (morning session)
A. 155, 165, 175, 195, 205
B1 done
B2 done
B3 135, 145, 155
B4 165, 175, 185
B5 195, 205, 210, 215
B6 225
(Afternoon session)
15 sets Airdyne bike 60 sec on 60 off done. 269 cals
Couldn’t hold the 75 RPM. Did 5 sets at 75 then remaining 10 around 65
C. Weighted Supinated C2B two sets X5 with 40lb KB
A. 255/255/255/255/275
B. Nope
C. Nope
D. Airdyne 15 rounds 383 cals
E. Think I got a new 3RM Deadlift PR at 455!? Hammies were nicely warmed up after Airdyne so I jumped into a regular class.?
Awesome Andy!
M&A Done
A. Up to 175#
B. worked up to 185# on PC and 175# on squat clean (don’t fully trust wrist yet, it’s all in my head).
C. Done
Mobility done
A. Up to 225#
B. Tall done
PC x2 up to 215#
PC x 1 up to 245#
Clean x 1 up to 245#
C. Ctb used 53# and did 70 for 3 reps
Farmers carry 53 kb unbroken 200m
Atlas stone carry 70# unbroken bear hug
Skipped yoke because class was to busy
Optional: 15 sets assault bike was probably one of the worst things ever. Why did I buy those things? Did immediately after other stuff. Stayed right at 70 rpm.
Nice work Jeff!!
m&A done A. 85/95/105/125/135. Never did these before. So I wasn’t sure how to load B. Tall cleans and PC done Power clean x 2 85/95/110 power Clean x1 120/130/135 Clean 135/150/145/150 and tried 1 more at 155f but these are feeling much better. C. C2b no weight squeezed them in after a long day and then coaching so I was spent d. 1.5 pood and 100# sandbag we didn’t have lighter so I went with it. Ouch! Yoke Carry: 4 45 pound plates plus Yoke Optional conditioning: 203 caps held between RPMS 60-66 for all (mostly 63) Rounds that… Read more »
Great work Tracy!!!
Mobility + crossover symmetry
A. 185/195/205/215
B1 Done
B2 155/175/185
B2 185/195/205
B3 205/205/215/225
B4 265 across
C1. 15/20
C2. 32KG/100 lb
C3. 455
AD Session – completed. My AD display is kind of crap but RPMs between 70 and 80 from what I could tell. Last few rounds were not as fun as first few.
Piriformis injury seems to be behind me – weights this week MUCH closer to my 90 percent range on the heavy singles. Was PSYCHED to get under 225 and just sit there for a second and then stand it up with ZERO pain.
That is AWESOME to hear Andy!!! Super pumped to hear you are having no pain and able to squat with ease!
Mobility Done
A. Front Squats-up to to #125-wasnt sure so kept it light
Power X2 105/115/125
Power X1 125/130-missed 135 twice
Power Clean 125/130/135/135
Clean pulls-Done
Worked on form-Re-read the comments from my post-Kept my hips down and chest up! Feeling so much better. Used to be better at Power-Seemed I was able to squat clean better today-
C. #7 first time-will build up
Farmers Carry-started with #70-Dropped to #53
Sandbag-not sure how much weight
Yoke-Used Barbell on the back #145
Felt good went for a good Mile run
Awesome Cheryl – can you film your some sets next time so we can see the changes you made?
Yes…I will. I use my phone for my time so I am going to get a timer so I can video more.
Mobility done
Pop swings
A. Box front squat with pause x 2 reps:
165-175-185-195-205-215-225-235#
B. Tall cleans: done
Power cleans x 2: 135-145-155#
Power clean x 1: 165-175-185# (last one caught at parallel)
Clean pulls x 2: 205-215#
C. Wtd sup grip pu x 5: 35#, 37.5#
Farmer carries 200m: 55# KBs
Sandbag carry bear hug 200m: 65# bag
Wowsers…big pump on the forearms!
Agreed, the forearm pump on the farmer carries was INSANE!!
Great work on that Power Clean!
Mobility done.
Back of knee strained or pulled so modified today.
A. Sup. Pullups. 5 sets of 5 with 20#.
B. JT “strict.” Got 31 of the HSPU til shoulders and arms wouldn’t do it anymore. Strict all of dips and hand release PUs.
What happened to the back of your knee?
I’m not sure. Just woke up and had trouble walking. Maybe strained or hyperextended. Feels weird so not doing any legs again today.
Good call
Shoulder PT and crossover symmetry (35 min)
A. Kept it lighter for shoulder: 105/115/115/125/135#
– Optional: only time for 20 minutes (10 on/10 off total) with legs and one arm: 125 cal
Mobility – done
A. 135/145/155/165/175
B1 and B2 -completed
B3. only worked up to 105#
B4. stayed at 105#
B5.
B6.
C1. used 10lb. plate on second set
C2. Farmer Carry – 70# Kb’s Sandbag carry – 100#
C3.
Strongman done
70lb kb and 100# atlas Stone 2rds
Yoke carry 100ft out and 100ft back 425#
B1 and B2 completed
B3. 205,210,215×2 no misses
B4. 220(m) 220, 225(m)225,230(m)230
B5. 215,215,220,220 no misses
B6 275 across
Back later to finish up
Nice work today Tom!
Thx Nichole!
DMA done
A: 135,155,175,185,195
B 1 and 2 done
B3: 115, 135, 145
B4: 155, 165, 175
B5: 175..could not get past this weight today
B6: 195, 205
C: 35 and 45
D: 70 # KB dropped x2, 93# atlas dropped x 3, 70# KB dropped x 2, 75# atlas dropped X1
D2: 225#
Mobility completed
A)165#(2)/175(2)/185
B1)Completed
B2)Completed
B3)135#/145/155
B4)165#/170/175
B5)175#(2)/185(2)
B6)185#(2)
All the weights were the same as last week. Overall these felt much better than last week with the exception of the last clean which I got a little lazy on the 2nd pull and ended up catching it a little lower than I would have liked.
C1)20#/25
C2)70# KB and 120#
C3)295#
Awesome Dean!
Question re Assault Bike sesh: If I’m using the old AD, is it pretty much 1:1 in terms of RPM, or should I take it up (or down :))?
I’m using the AD also. I usually do the same RPM. Maybe someone can give us the amount of effort?
I would say yes, do the same RPM!
I just bought the assault bike and I have a air dyne. The resistance is much different. I would try and increase rpm by 10%.
A: 185; 205; 215; 225; 235lbs
B: Increased by 10lbs each lift
TC+PCx5- 45; 65; 85; 95lbs
PCx2- 165; 175; 185
PCx1- 195; 205; 215
Clean- 225; 235; 245(missed: pinned in the hole when chest collapsed) ; 245
Clean Pull- 275; 285lbs
C: c2B- 12kg. Could only string 2 at a time. I struggle with anything strict or/and weighted!
Yoke carry @385lbs
Back later for assault bike.