Dynamic Mobility & Activation
Spend 60 seconds in a Butterfly Stretch
and then …
Two sets of:
Fire Hydrant Iso Hold x 60 seconds per side
Banded Hip Bridges x 10 reps
and then …
One set of:
External Hip Rotation Drill x 60 seconds per side
A.
Every 2 minutes, for 16 minutes, complete:
Clean Lift-Off + Clean
Build over the course of the 8 sets. If mechanics feel good then keep building in weight. If the mechanics feel off then keep the weight light and work on form.
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Chest-to-Bar Pull-Ups x 6 reps; 60+: 4 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.
C.
Four sets of:
60 seconds of Assault Bike @ 70/60 RPM
60 seconds of Rope Climbs w/legs
60 seconds of Burpees
60 seconds of Rowing for calories
Rest 4 minutes
60+: 60/50 RPM
D.
Three sets of:
JM Press x 6 reps
Rest as needed
Banded Lat Pull-Downs x 30 reps
Rest as needed
A: 90-92.5-95-97.5-100-102.5-105-107.5kg
B: done at 40kg with 6 sC2B
C: only had time for 3 rounds
AB: stayed at 75rpm
Rope: 4-5-5
Burpees: 16-15-15
Row cal: 18-23-26
Did Saturday’s program today (life is getting in the way…): Morning: Scap Pull-ups and pronated grip pull-ups – done (8/8/6) on the latter part (wasn’t able to pull all the way up on the last 2 reps) B1 – DL – worked up to 2 x 205# (90% would have been 215#, but just didn’t have that at 6am) B2 – E2MOM10 – Speed DLs @ 185# (80% would have been 195#) – again, 6am just doesn’t lend itself for heavy lifting… in my case anyway. Evening: C – that was brutal and 75# is really heavy for me for… Read more »
Great training today and you got in a workout, despite life being hectic!
A. 155, 175, 195, 205, 215, 225 no misses felt good
B. 45lb Bar plus SC2B two sets
C. Bike 17/16/15/15, Rope 3/3/2/2, Burpees 16/16/15/15, Row 12/12/13/13
D. Done two sets press, skipped Lat pull down
Did ROMWOD last night and managed to light up my lower back. Super pissed, as it didn’t really loosen up until halfway through part C.
Mobility done.
A. 185-225. Stopped at 225 as I just didn’t feel good bent over the bar (see above).
B. 105 and 6 SC2B.
C. Got kicked out of the back gym after 3 rounds because an Oly class was starting.
AB – 17, 18, 17
RC – 3, 3, 3
BP – 19, 19, 19
RW – 18, 19, 18
D. Done
Oh no Mike!! How is it feeling today?
It’s fine. This isn’t the first time I’ve done this. Oh no. On multiple occasions I’ve gotten too aggressive with the ROMWOD poses and been sore the next day. You’d think I would learn. *SMH*. I should be 100% this afternoon.
DM&A
A. 205 – 225 – 245 – 265 – 285 – 305 – 315 – 325 (PR)
B. 115
C.
AB = 15-17-16-15
Rope Climbs (Legless) = 2-3-2-2
Burpees = 15-14-15-15
Cal Row = 12-15-13-13
D. Done
* Aerobic Capacity (AM Session)
30 Min Easy Run = 5.2Kms
Mobility done
A. Kept these as power cleans today:
105-125-135-145-155-165-175#
B. 85# super slow front squat; 6 Strict c2b
C. AirDyne: 14/15/14/14
RC: 4/4/4/4
B: 18/18/18/18
R: 14/13/13/13
D. 85# JM Press; done
85# slow squats. Nice work.
They are just awful! 2 reps you’re like ok, 3 getting very hard, 4 I hope I can stand back up! ?
DMA: done
A) 155,155,185,185,205,205,225,225(failed 1st attempt)
B) super slow front squats/95
C2B 5-1,6,6
C) 1st) 18,3,16,20
2nd)17.9,2,17,20
3rd)17.1,2,17,21
4th)16.1,2,17,20
* struggled with rope climbs, should have done much better with those
D) JM press: 185#
Used black bands for last pull downs
*also did class WOD right after
15-10-5
Pull ups
Power cleans 135
10 bar facing burpees after each round
Time:4:49
Did a comp on Saturday so still sore. Only did A and C.
A. Up to 275. Low back a bit sore so not any heavier
C.
AB-21/21/20/20
RC- 6/5/4/4
B – 18/17/17/17
R- 23/26/24/24
A. 175-215
B. 95/105/115
C. AB 17/17/16/16, RC 4/5/4/4, B 17/15/16/15, R 20/18/17/16
DMA complete
A. Did not do, since I did 185 CnJ’s yesterday for Wodapalooza Workout.
B. Completed 3 sets w/ 45# slow squats (legs are sore today) and 6 C2B
C.
Round 1: 11-4-15-14
Round 2: 11-3-16-15
Round 3: 11-3-17-15
Round 4: 10-4-16-15
Felt pretty sluggish today. Being a part of the judge/volunteer for our gyms 2 day event wore me out I guess. Definitely didn’t eat or drink enough.
That is super tiring Jean!
DMA done
A. Worked up to 195 and hit 8 sets there. Working on speed and technique and slowly working up the load.
B. 65 lbs/6 c2b strict – 30 lbs less than last time but still challenging.
C. 2 sets short on time and first conditioning on in 8 days. Feels like my cardiovascular system needs an oil change. Hopefully this clears some of the cobwebs.
Row 1 min, 21/23
rest 1 min
Airdyne 1min 30/30
D. Done
dyn/mob/act: done-hips were tight I didn’t realize it until I did the butterfly stretch.. good call! A). CLO+Cln: 103 lbs,113,120,130,135 (.ugly went down on one knee and recovered the lift-re- peated weight did the same thing 2 more times… lmao.. then did good rep 135 ,140 failed x 2 not even close. B) 103 / 6 did chin-up grip just to change it up C). 4sets x 4 rds: AB – 60-64 RC- 3 rope climbs per round burpess : 16, 20,20, 5 LOL had to stop to answer the door Row: 8,7,7,7,7 D). had to skip ran out of… Read more »
Goal should be to maintain the RPMs for the assault bikinied so you can record what calories you get while maintaining the RPM 🙂
Nicole… thank you.
Im going to have to work on getting an assault bike I have a Schwinn AB ..
DMA – done A. 125 – 135 – 145 – 155 – 165 – 175F – 165 – 155 These felt heavy today, even at lower weights. Might still be tired from Saturday’s workout. Backed off rather than again at 175. B. 55 – 65 – 75 Tough as usual! 4 R’s each round SC2B These felt pretty easy compared to SSFS. C. Round 1 13 – 2 – 15 – 20 Round 2 12 – 3 – 15 – 18 Round 3 13 – 3 – 15 – 18 Round 4 13 – 3 – 16 – 19 D.… Read more »
A. 80,90,100,110,110,110,110,115kg not the best day, felt slow and thus kept it sub-max. Lower back sore from deadlifts yesterday
B. Slow squats 55,65,75kg & 6 sC2B pull-ups
C. 19,19,19,19 cals AB, 5,4,4,4 rope climbs, 20,20,20,20 burpees, 22,21,20,21 cals row
D. no time ;-( catch up tomorrow.
Mobility completed although I have to admit my butterfly stretch is not even close to Nichole’s.
A)135#/145/155/155/165/165/175/175/185 Should have stayed around 165 to 175. Form was no bueno on the 185.
B)95#/105/105 and x6(3) on the sC2B.
C)15/5/15/16 Got off the bike too early
16/5/16/16
17/4/15/16
17/4/16/16
D)Completed
Nice work today Dean – that butterfly stretch will keep coming along!
Thanks Nichole. Today was a fun day of training and loving the cooler Fall weather finally.
A. Accumulated to 225#
B. Complete. These are not getting any easier lol.
C. Skipped for today will be Wednesday work.
D. Complete.
A) 95/105/115/125/135/145/155/160
B) done with 75lbs. Did 6 SPU. 75 I guess is still too heavy. On the last rep of set 2 & 3 I could stand up slowly.
C) We have been coaching skills on rope climbs over these past 3 weeks, so I have done a ton lately. Did the class wod today.
For time, teams of 3
100 cals on bike
100 box jump overs
100 thrusters (65#)
100 pull-ups
100 thrusters
100 box jump overs
100 cals on bike
27:47
DMA: done
A: cl lift-off+cl – 135, 140, 150, 155, 165, 175, 185
B: 135, 6x strict C2B (these felt good)
C:
AB: 15, 16, 17, 18
R: 6, 5, 5, 5 (low rope, seated off the floor)
B: 16, 17, 16, 18
Row: 15, 17, 16, 18
Goal was to be consistent (might have sandbagged the first AB too much)
D: later…
I was going to say dannnnnggggg thats a lot of rope climbs!
A. Last two sets at 95+%.
B. 45lbs. These are so good for me. Did 35 my first week, then 40, then 45 this time. Struggle with strict C2B. Can’t get that last 1-2inches to contact the bar.
C.
Bike 13/14/14/14 Stayed a bit above 60rpm
Rope 2/2/2/2
Burpee 19/19/18/19
Row 13/13/13(barely)/12.5 🙂
D. JM kinda bothers my arm. Did a few light reps and 2 sets of pull downs.
Fantastic Stephanie! Yeah they are challenging but so, so good for your tendons and for building strength!
A. Front-Squats
5×5 @ 80 kg
B. Lift-Off + Clean
80/85/90/95/100/105/110(miss)/110(miss)
Nice work today Markus!