Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Pec Smash x 45 seconds per side
Interval 2 – Hamstring Floss x 15 reps per side
A.
Every minute, on the minute, for 5 minutes, complete:
Tall Jerks x 2 reps
Immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 1 rep @ 80-85%*
*Ideally do this from blocks
B.
Every 3 minutes for 12 minutes, complete (4 sets):
Deadlift x 5 reps @ 2012
*Sets 3-5 should be challenging
C.
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs; step overs allowed
30 Wall Ball Shots
40-49: 185/125 lbs; 24″/20″; 20/14 lbs
50-54:
135/95 lbs; 24″/20″; 14/10 lbs
55+:
95/65 lbs; 24″/20″; 14/10 lbs
A. Tall jerks 40-45 kg
Jerks behind the neck @ 80kg
B. Deadlifts
130, 140, 150, 160 kg
C. Jeremy – 2 rounds @ 60kg
Ben – 1 round + 7 cleans @ 70kg
Beau – 1 round + 15 box jump overs/ I lost it on the wall balls – my weak point/
A: Tall Jerks 60kg BNSJ 110-120-130-140kg
B: 170-180-190-210kg
C: 40-44
Jeremy = 2 @ 84kg
Ben = 2 @ 84kg
Beau = 1 + 35
The Gold Coast is so hot and humid at the moment i was sweating before the workout began
Mob: done
A: Tall Jerks @105# then 175#
B: 315/325/330/330#
C: 50 y.o.
Jeremy – 2 rounds + 3
Ben- 2 rounds
Beau- 1 round + 35
Had to do this on Thursday. Schedule will be forcing me to use Wednesday as rest days for a while…
A – 115 then 185-225.
B – 325/335/345/355(4).
C – Jeremy 2+5 @125 – power snatch. Short on time and I usually need an hour and most of the Supple Leopard book to get mobile enough for full snatch. Ben 1+25 @165. Beau – 2 @Rx.
Did this workout a bit too late at night after Remembrance Day Ceremonies
Mobility: Done
A. 115# then 235#, 235#, 245#, 255#, 255#
B. All sets @ 375#
C. Jeremy – 1 Round Rx
Ben – 1 + 7 Rx
Beau – 1 + 25
Legs were dead…
A. Tall @115 BTNJ @245
B. All @315
C. ~2 @155 ~1+7 PU @ 185 ~2+5
A. 30,40,50
B. up to 95kg which is new PR from behind the neck!
C1. Minor cramp in left hand so did only 1 snatch with 60kg. Did about 40 burbees
C2. Did only 10 power cleans with 70kg and had to stop
C3. 1 + 35
Great work Sami!
Mob & Act Done
A. Tall @115# then 225# for BTN.
B. 315/335/355/375
C. Jeremy 2+3 (tried 185, mmph not there quite yet) pulled the 25’s and went with 135
Ben-2 rnds @185
Beau-2+1
GHDSU, Rev Hype and Iron Scap post work
Mobility done
A. 75# then 90# for Jerk behind the neck
B. 165#, 170#, 170#, 170#, 170# (25# PR from last week – Happy that it felt pretty easy but don’t want to rush it)
C. Jeremy – 3 rds (70#, no squat snatch), Ben 2 + 1 (85#), Beau 1 + 38 (10# WB)
Fantastic Nicky!
M and A done
A did with 40kg for tall jerks then did working sets at 73,75,77(85%) X 3 so ranged between 80-85%
B did sets at 100kg for 2 sets then 103kg for 3 sets, probably should have gone heavier.
C Jeremy 1 round and 1 rep, my 1 rm snatch is 67 so used 60kg for this
Ben used 70kg for clean and got 1 round and 10reps.
Beau 1 round and 35 reps
Jerk is feeling better
Mobility Done
A1 – stayed at 63, i have never done this before so was a bit uncomfortable
A2 – 118, 123, 123, 128, 133
B. 203, 208, 213, 223, 228 (could not pull last rep off ground this set)
C. Jeremy 2+1 (95# hang squat), Ben 1+11 (113 power clean), Beau 1+17 (16# wall ball)
Mob done
A. 65# then 125/135/145/150/155/160
B. 175/205/235/265
C. Jeremy 2+3 95# sub power snatch (could not do HSS at this weight)
Ben 1+35
Beau 1+15
M&A Done
A-Up to 155
A.1-215×5
B-315, 335, 365, 385, 385
Jeremy-2 rounds@135, felt good as I could not have done 135 as hang squat snatches a year ago.
Ben-1+15
Beau-1+35
Ready for a active rest day.
Awesome progress Joe!
Thanks Nicole,
Ready to take on Amanda sub 10 min. You probably don’t remember but I commented about a year ago on a sub 10 min Amanda and you replied give it a year and you will be able to do it.
Heck yes, we will test that in a few weeks!
A. 85# then 135/145/150/155/160#
B. 185/195/205/205#
C. Jeremy – 2 + 3 reps (105#)
Ben – 1 + 22 reps (12 pull-ups) (Rx 125#)
Beau – 1 + 41 reps (26 WB’s)
A) Tall Jerks all @ 53# then 98-98-98-103-103
B) DL 135-165-175-175
C) Jeremy 2 + 3 (65#); Ben 1 + 7 (95#); Beau 1 + 18
A.M. WOD-make up from11-8 D. Every 4:00 for 24:00 run 400, 15 ring dips(finished every Rd with :75-:90 rest)- make up from 11-9 D. 6x 50m fwd,50 m bwd
P.M.
M&A done
A. Tall jerks 95-115, btn jerks 200×2,205,210,215
B. Deadlifts@300
C. Jeremy-3 reps@rx-that was a victory for me
Ben-1rd+7 reps
Beau-1rd+40 reps
nice work Jay!
Solid work Jay!!
A. BTN Jerk 235/245/255/265
B. Deads 365/385/385/405
C. Just want to say this REALLY sucked after Deadlifts!!!
“Jeremy” 185# 1+3.5 rounds…yes imma gonna take .5 cause I fought for that last Snatch at the bottom!!
“Ben” 185# 1+10 rounds
“Beau” 1+21 …I cant feel my legs anymore!!!!
haha love it
CS Iron Scap in place of mobility
A1. 55-75
A2. 135 across
B. 195, 205, 205, 215 These didn’t feel super awesome.
C. Jeremy – 2rds @ 95#
Ben – 1+13 @125#
Beau – 1+42
A1. 65/65/75/85/95
A2. 115/125/135/145/145
B. 125/155/165/175
C. Jeremy @ 95# 2+2: 32 reps
Ben @ 125 1+ 26: 56 reps
Beau 1 + 38: 83 reps
Thanks to all of our Veterans who served this country and protect our Freedom. We truly owe it all to them.
I am resting my tight trap/neck today. I decided to row 10000 meters to keep my body moving and not cause any strain to my injury. It feels much better today than it did yesterday so I am hoping to get a good night sleep tonight.
Today looked like an awesome workout and I am sad I had to miss it. I lived through all of you and see you all did great today.
Feel better soon!!
Thanks Karen 🙂
Hope the neck is feeling better…take care!
Hope you feel better soon Tracy!