Dynamic Mobility & Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Band Distracted Lat Stretch
x 30-45 seconds per side
Interval 2 – T-Spine Foam Roller Stretch
x 60 seconds
Interval 3 – PVC Pipe T-Spine Opener x 45 seconds
A.
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
followed by…
Two sets of:
Viking Sloth Press x 8-10 alternating reps
B.
Six sets of:
Barski Snatch (A barski snatch is performed as 3 repetitions in the high hang position)
Rest 2 minutes
C.
Three sets of:
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 3 reps each arm
Rest 60 seconds
D.
One set of:
Rope Pulls x 100′ for Max Weight
followed by…
Two sets of:
Arm-Over-Arm Rope Pulls x 100′
Rest 2-3 minutes
followed by…
Two sets of:
Sandbag Carry for 100′
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Delayed entry
dyn/Mob DONE
A1) 5 lbs
2) 10 lbs ea
3) v/S used the 33 bb still havent quite figured out how ot keep this on the bar from
sliding back: 8 rps/3s
B) 65,70,75
C) bottoms up, 12kgsx3
TGU 12kgsx1,16kgsx2
D1) 90 lbs
2) 90 lbs
3) 70 lbs
I love this whole program I need it ..I have mobility issues it kicked my arse but I love it! 🙂
hope everyone is healthy and happy!!
Mob done
A. Done
B. 65/70/75/75/80/80– still a bit forward on the start, but more upright than usual
C. Practiced some KB activities from the Cascade Classic
A. DMA done.
B. 75#.
C. BUKBW 12kg/TGU 4 kg.
D. No equipment. Farmers walk only. 70# DBs.
B. 65/75/85/95/105/115
C. 25#kb for bottoms up
Turkish get ups 25/30/30
D. Max weight rope pull 140
Arm over arm 105
100# sandbag
Had to jump in class today…
2X 20 Med Ball stir the Pot
12 Plate OHS-Partnered up only Used #15
Jerks 2-2-2-2-
115/125/130/135-Felt good-Good fast drop under the bar
21-15-9
OHS #75
Pull-ups
6:30
ALL OHS unbroken! YAY! That’s a first.
Excited…
Worked another late day…Hope to be back to regular training soon…
Mobility – done
A. – done
B. Barski Snatch – 70/80/85/90/95/100
C. – done
D. Rope Pull – with 3X45 lb plates
Arm over arm Rope Pulls – ?? not sure how these differed from the first type. Did extra of the sandbag carry.
Sandbag carry – not sure of exact weight. Did 3 sets.
A – Done. Viking Sloth Press very cool Didn’t have the mobility to do it with both arms in the air so alternated with one bar on shoulder. I’ll work my way there slowly.
B – 95, 105, 115#. Kept these light and fast.
C – Bottoms up with 35#. TGUs with 53#. Good stuff.
D – pulled the flat sled across the rubber floor (it was raining outside). Wow rubber is a lot worse than asphalt. Rope Pulls at 150#. Arm over arm at 110#. Sandbag carries 170#. 100 feet and then 200 feet. Fun day!
Just returned from the Ultimate Hawaiian Trail Run…super fun event for a good cause, for the kids in Kauai! CF Poipu has for three years now been providing CF free to kids includes transportation from school, after school snacks and training 3 days a week…their program is at 80 kids strong now and getting bigger by the day! Changing lives over there! 10k very muddy and challenging trail run with serious climbs and obstacles! 1:22:22, finished 42nd overall out of 700 runners. Super fun event! Today we did a mixed bag making up some of Saturday’s training along with a… Read more »
A. 50 Mus for time 11:57- Andy challenged me and I took the bait Even the first 10 were not easy but settled into doubles and singles- did the first 25 at about 3:50 but got really slow after that.
B. did a few hang power snatches up to 155
C. Did Saturday’s WOD but subbed power snatch @ 135 for hang squat snatch
time 13:11 hands tore pretty bad because I had done the 50 Mus without my grips.- the torn hands made the last 10 snatches “very spicy” .
We did Saturdays training.
Handstand walks about 25 feet.
A. Backsquats 227, 295, 315, 325, 325, 330.
B. Yikes! 26 minutes. Should have scaled. Having back and achilles pains from Saturdays trail run and it showed. Was doing only singles on CTB, Hang Snatch and even the pushups. Worst wod I’ve had in months…
Inv Endurance vo2max work 400/300/200/100 repeats.
Mob done
A. WU done
B. 95/95/135/135/140/145
C. Done w/ 35# KB
D. 280# then 310# on rope pulls
200# sandbag 100′ UB
Sick Kiddo at home so only an hour to train.
Crossover Symmetry activation
Dynamic Mobility and Activation
B. 65/75/85/85/85/85
Worked on CTB butterfly and PU butterfly
C. 10 WB every minute on the minute for 10 minutes
D. Class WOD:
For Time: 11:50
400 meter run
21 G2OH 65#
21 pull ups
400 m run
15 G2OH
15 pull ups
400 m run
9 G2OH
9 Pull ups
Taking it easy this week. Still feeling sluggish and not quite myself.
A. Done along with other mobility
B. 85/95/95/105/105/105#
Then did some MU skill work and ran a mile
I hope you feel better Leticia!
Rest. It’s what we all need sometimes. ?
A. Done
B. 45 65 75 85 95 85
C.35 lb KB
D. 90 lbs
8 Rope climbs in place of arm-over arm pulls
no sandbag.
Good workout considering my wife and i were hit on our motorcycle ride yesterday
What Steven?!?! I am so sorry to hear that! You guys are okay?
We were hit in the back of the cycle and we did not go down. Wiplash but we will be ok.
Take it easy as you train – whiplash is no joke so I want you to be careful with your movements.
Oh boy! That’s terrible hoping you are ok!
A: Done
B: 115; 125; 135; 145; 150; 155
C: 12kg KB for Bottoms up
24kg TGU
D: didn’t do.
Good to be back at it although this week will be tough to get everything in but something is better than nothing.
Absolutely Corey! And this will be a light week!
DM&A. Done
A. Rear delt 5’s, Bi&Tri’s 10’s, Sloth empty barbells
B. 115
C. 25 walk, 35 TGU
B. 225 for rope pulls, 150 sand bag carry
Dynamic mobility & activation: DONE
A) DONE
B) DONE – worked up to 95# – first full squat snatch since before surgery….
C) DONE – used a 1 pood KB for both movments
D) Rope pulls – used 275# for all rope pulls and did a 200# sand bag (unbroken)
Awesome Jon!!!!
Making awesome progress Caps! ?
Invictus Athlete Endurance Running Section
Mobility Done as RX
A. Done as rx with 10# plates on the bars for sloth press
B. 95#, 145#, 155#, 165#, 175#, 175# no misses
C. Done w/ 45#s
D. 225# pulls and 300# sandbags
Mobility completed.
A)Completed
B)85#(2)/95(2)/105(2)
C)35# across
D1)265#
D2)355#/400#
D3)150#
My body & mind need a little break, been going hard the past two months and the gym is crazy. Got two new coaches starting next week, so that will free up some time for me. Also I am planning to make another run at wodapalooza. I have qualified last two years but this year might be a little to heavy for me to hang in the 40-44.
Anyway, knocked out a 20min AMRAP of Assault Bike Calories Total 301 YUCK NASTY but I didn’t have to think!
Good luck Pete I am making a run also but I’m in the senior citizen division 50-54 so hopefully I’m hoping for a little heavy for old people.
Good luck Jeff, you got this from what I have seen. I would much prefer the 45-49, that’s where I am headed this year for the OPEN these guys that are 39 are really strong and much faster then me!
Registration still open?
Believe so
Nice Pete! And just so you know, this week is a de-load week so the loads and volume will be less!
Thanks coach