Dynamic Mobility & Activation
One set of:
Upper Body Anterior Chain Opener
(Hold each position for 20-30 seconds)
and then …
One set of:
Band Pull Aparts x 20 reps
and then …
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep
Build in weight over the course of the five sets to today’s heavy single.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 85+%
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
C.
One set of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
followed by…
Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes
followed by…
Two sets of:
Reverse Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Some mobility done.
Then some back squats
A1. Up to 70Kg
A2. 40Kg
A3. 45/50/55Kg
A4. Up to 58Kg. Struggle at this point, the weight is not heavy just bad technic.
B. Up to 68Kg, 2 below PR. No shoulder impingement last night.
C. Forward and reverse sled drags @ 200# for ~200 feet.
Yay, great to hear about your shoulder Hoke!
DMA done. Shoulder better each day, but still light and slow.
A1. Skipped.
A2. 70/75/80#.
A3. 85/90/95#.
A4. 95#.
B. 75/85/95/100/105/115#(f).
C1. 95# BB OH
C2. 75/80#.
C3. Planned to do at home, but oh well.
Mobility done. A1 – 155, 165, 175, 185, 195 A2 – 125, 130, 135 A3 – 140, 145, 150 A4 – 155, 160, 165 Felt pretty good today. B – 135, 140, 148, 157, 165(pr), 168(pr), 170(pr). 8# PR. I can now strict press almost more than I can sntach. Yeesh. C – No yoke. Put 150 on the fat bar and walked it around. Farmers carry with 140# suitcase bars in each hand. No sled drags. Our harnesses at the gym are garbage – not gonna risk it after nearly faceplanting after the last one snapped on me. If… Read more »
Nice work Mike!!!
I did the DM & A
A. did some snatch work- with the knee feeling ok after squats I did this but all power
A1. 115- felt good
https://www.youtube.com/watch?v=OtFyM6lS5x8
A2. 95
A3. 115
A4.135
B. 5×165/4×175/3×185/2×195/210PR
https://www.youtube.com/watch?v=veURT6sNTVs
You made that 210 look EZ PZ!
lemon squeezy?
Looking good on that leg!
Al!!!!! That looked GREAT! Congratulations!!!!
Nothing else matters! Hit a PR of 200lb on the strict press! 5lb PR. Honey badger don’t give a $|]*_
Mobility activation: done
A1. 135-145-155-165-175#(m)
A2. 115#
A3. 125-135-145#
A4. 155(m)-155-167# (PR attempt but missed twice)
B. 100×5, 105×4, 112×3, 120×1, 126# (PR attempt but missed)
C. 165# oh barbell carry x 100′ UB;
100# plate in each hand x 100′ (2 sets);
105# reverse sled drag on rubber mats x 65-70′ (3 sets)
DMA-Done-Really liked the Upper Body Anterior Chain Opener A. 85/95/100/105 missed #115 A2, #80-Hang is very hard for me…DO not have the movement down at all A3. 85/90/95 A4. 100/105/105-power snatched both 105 then squat-Weird lift today B. 80/85/90/95/1001-Matched my 1 rep YAY! Failed #105/102 C. OH barbell carry #120-No shoulder shrug Farmers carry #70 Reverse sled drag-Not sure how much the prowler weighs +220 should have gone heavier Mile run cool down Not finishing the WOD on Saturday hit my mind. I knew I should not have gone RX at #95 and I did. Read some of the posts… Read more »
Can you video your hang?
Nice work on your press!
And yes, we have a stellar community!
Yes I can. I will send it to you.
Thank You!
M&A Done
A. 95,95,95,105,115
A2. 105,105,105
A3.115,120,125 (several fails really frustrating, seem to be going backwards with this lift)
A4. 125,130,135 – max is 150#, 135# was very heavy today
B. don’t really know max was basing off 135# but that was way to heavy. maxed out today at 125#.
C. yoke – nope couldn’t get it overhead. did bands with KB on it 70# total.
Farmer carry 320#, sled didn’t do as it was raining outside.
Can you send me some videos of your lifts?
DMA: Done Skipped A. Did this on Sunday: For Time: 2 rounds of: 10 sets of 10 back squats beginning at 135#, increasing 10# per set, and ending at 225#. Doing 20 GHD sit ups every 10 min. Time: 69:11 B) Strict Overhead Press – 155×5, 165×4, 175×3, 185×2, 190×1 (hit 1RM). C) – OH Yoke Carry = 285# (my 1RM C&J). – Farmers Carry = 180# per hand – 360# total carry. – Reverse sled pull = 275# D) did a retest of a 2000 row for time with Tracy…. Hit 7:16 my first time… My knees feel pretty… Read more »
Abbreviated Mobility today.
A1: 185; 195; 205; 215
A2: 145
A3: 155; 165; 175
A4: 185(felt easy); 195(m) just felt off; 195
B: 5@135; 4@145; 3@152; 2@157; 1@168(8lb PR! Went up easy so I kept pushing it!; 1@170(felt easy); 1@175(went up quickly)- 15 lb Strict Press PR!!! Called it there. Struggled more with the 5s & 4s than I did with the single.
C: have to make this up on Sat.
That is AWESOME Corey!!!!! That is huge gains for a strict press!
Thanks Nichole! Somethings clicking.
Mob done
A1: 83/93/93/103/110
A2: 73
A3: 78/88/90
A4: 95/95/100
B. 73/78/80.5/85.5(1)/88–Fail
No room or equipment for last parts, gym really busy
Dynmaic mobility and activation completed. A. Snatch Balance- 85/95/100/105/110 (PR by 10!) hang snatch + snatch- 85# Snatch high pull + snatch 90/95/100 Snatch 105/110/115 🙂 getting more consistent and comfortable with these weights. b. 85/90/100/105/115f So I did 110 🙂 C. Yoke is 195# That is a lot more than my snatch and my clean and jerk. Am I doing something wrong? Like should I add more weight to this? Maybe next time I can try but this is really quite heavy as it is… Farmers Carry 130# in each hand sled Drag- 135 only 1 stop each way.… Read more »
Dynamic Mobility – done
A. Snatch Balance – 65/75/85/95/105
Hang + Snatch – 95/ missed several at this weight ??? wrist is still sore when catching in the receiving position, but is feeling better than last week.
H. Pull + Snatch – 100/110/115
Snatch – 120/125(f)/125/130(f)
B. Press – 75/80/85/90 95/100/105/110(f)
C. Yoke Carry – done using Kbs and bands
Farmer’s Carry – done using two 73lb. Kbs
Sled – used 180lb. on sled
Invictus endurance Vo2 Max work. 8-90 Sec repeats.
Mob done
A1- 145-185
A2- 140
A3- 150-160-170
A4- 180-190(missed)-190
B. Up to 175
C1- 285 (turnaround at 50′)
C2- 120 each hand UB both sets
C3- 3-45’s on a tire across the parking lot. I’m not sure if the tire drag-coefficient equals in pounds. 🙂 I liked how my legs felt after though.
DMA Done
Snatch Bal.115 -125-135-145-155
HS+SN 105
SnHp + SN 105 110 115
Snatch 120125 130(f) 125
B. 105 110 120 125 130
C. 155 with dropping
FarCarry 65’s 150 feet no drop
Rev Sled pull 90 lbs. 150 feet no stop
DMA. Done
A.
SnB155-175f-175f-155-155
HSn+Sn 145
SnHP+Sn 155
Sn 175f-175f-175f Didn’t feel good receiving today
B. 135-145-155-160-170
C. Done. Modified best I could.
We take the good with the bad, your snatches last week were SOLID
Mobility completed
A1)75#/85/95/105/115
A2)100#(3)
A3)105#/115/120
A4)125#(3)
B)120#/130/140/145/155 5#PR
C1)165#
C2)80#
C3)310#
DYN/mob All done A1) 65,75×2,80×2 2) h/s/snatch: 73 lbs (pwr), 73lbs (sgt snatch) 3) SP/snatch: 93xfailx2,88×1(pwr) B) SP : 75×5,80×4,84×3,88x1x1fail,93×2 fails , 88×1.1 C1) OH carry used 71 lbs (dropped from 18lbs KB to 13lb KB and felt best in the lockout, ribbs down, made the full distance without stopping so next time Ill go back up to the 18 lbs and hope to be improved. 2) 70 lbs farmers carry x 2 sets ( messsed up did an extra) 3) Reverse sled: used 90 lbsx2 skill work hang snatch I can hi hang snatch with more ease than from… Read more »
Lise.. I used to have the same problem when I started training Invictus! But now I am better at coming from the ground than the high hang! It’s all going to come together just keep working at it!
Tracy
thank you for giving me hope I have been terribly frustated … LOL it gets into your head! I am so happy to hear from you!! thanks for being sucha great inspiration!!!! XOXOXOX have a great day!!! <3
Aww thanks! You are doing great. Just keeping working on everything. It will come.. you will see. 🙂
It happens to all of us, I had the same type of issue today, so many things can go wrong when pulling from the ground
Pete Monceau
I realy apprecaite all the encourgement ..I was begining to throw the towel in and accept it but you guys have givng me the desire to keep going! thanks ! its nice to hear it from others.. I appreciate your time! stay strong!
M&A Done
A1. 80,80,85,90,95
A2. 87
A3. 95,100,105
A4. 105
B. 128, 136, 145, 152, 165 (5# PR)
C.Yoke carry with Barbell 125#
Farmers Carry with 110# per hand.
Nice work Kevin!
A. Snatch balance 185,205,215,225,230 no misses
A2. 135,145,150
A3. 155,165,170
A4. 170,175,185 New PR 5#, 190 missed got greedy
B. Strict OH press
5@140,4@150,3@155,2@165,1@165
C. 275# OH yoke carry 100ft
C2. 315# trap bar farmers carry 100ft
335# trap bar farmers carry 100ft
D. No time will do later this week.
Awesome Tom!
Thx!