Dynamic Mobility & Activation
Spend 5 minutes rolling out your quads, IT bands and glutes
and then . . .
Grab a partner and have them help you do the Front Rack Assisted Stretch
and then . . .
Two sets of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
and finish with . . .
Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps
Plate Jumps x 10 reps (Jump onto a 45 lbs plate)
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 2-3 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Barski Clean
(Hang Power Cleans x 3 reps)
Focus on being fast and aggressive with your turn over
C.
Every 90 seconds, for 13:30 minutes, complete:
Interval 1 – DB Walking Lunges x 16-20 reps (hold DB/KB in a farmers carry)
Interval 2 – DB Reverse Flys x 8-10 reps (light)
Interval 3 – Iso Hold on Rings x 20.20
60+:
Iso Hold on Rings x 20 seconds
D.
For time:
9-7-5
Thrusters
Bar Muscle-Ups
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 115/75 lbs; 7-5-3 Bar Muscle-Ups
60+: 95/65 lbs; 9-7-5 Chest-to-Bar Pull-Ups
Optional Session (Best performed 3-4 hours between sessions)
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
55+: 75-Foot Distance
Two sets of:
100-Foot Rope Pulls
(this is an absolute killer on the rear delts; the idea is still intensity though, so pull as fast as possible; we want maximum blood flow into the lats, this is far more important than you know)
Rest 2-3 minutes
55+: 75-Foot Rope
One set for max reps:
Sandbag Front Squats
One set of:
200 Meter Sandbag Carry
A. 103 kg all sets
B. 83 kg all sets
C. Complete
D. 5:23
delayed entry-did this on Sept 6th Wednesday
dyn/ mob. done
A) 150
B) 83 lbs, 93x2sets, 98×2 sets, 103, 108
C). 1). 2;58 2) 2:40 3) 2:35, 4) 2;18, 5) 2:16
D). Rx’d 12: 23 bmu all singles
optional
2s yoke carry tot of 135 ( 83lbs plus two and 12kgs)
2s Rope pulls : 45 plus what ever sled weighs tried to stay light so I can move fast but it got
tough quick!
1s Sandbag squats: 20 reps w/ 60-65 lbs
1s Sandbag carry same weight 200 m
DMA completed with an additional nasty glute activator. Wow! That’s what happens when Coach Nichole shows up at your gym. Which was amazing. Thank you Nichole.
A. 3@125#/3@135#/3@145#
2@155#/2@160#/2@165#
B. 125/125/125/135/145#
C. 35# kb x 20 lunges/ 10# DB x 10 fly/ ring holds
D. 5:19 all thrusters UB. 3/2/2/2, 2/5singles, 5 singles
Rough Day.
A – 185, 205, 215, 225, 235, 245 (+15 from last week)
B – Completely forgot. Will do these tomorrow.
C – Lunges with 44# KBs, flys with 15#.
D – Did a few Bar MUs in warmup and shoulder wasn’t feeling it. So did ring MUs with 135# thrusters and the entire workout was a mess. 6:53. MUs were uncharacteristically bad, mostly because I haven’t touched the rings in a couple months. Thrusters weren’t good either. Need to be patient rebuilding strength and technique here.
What is going on with the shoulder?
Range of motion limitations overhead. Whenever my arms go up, my ribs flare out. Any time I push the limits, my right shoulder will get sore. Until I fix the source of the problem, I’m always at risk for injury when snatching or swinging from a bar. Finding the source of the issue is the challenge. Thoracic mobility, lat mobility, breathing patterns, etc…I’ve literally researched it ALL. Seeking a movement specialist next to try and develop a plan to slowly chip away at it. Lots of people out there are quick to tell you how smart they are but precious… Read more »
Amen to that Mike. Hope you find a good movement specialist who gets to the bottom of it. My favorite movement specialist is Julien Pineau – he is brilliant when it comes to things like that. If you ever have a chance to work with him, he is fantastic.
I am new here, and not very strong (yet) but I guess that’s why I’m here. Unfortunately, I’ll always be a day behind as that’s the way my schedule works. So I did yesterday’s session today: Mobility done A1. 15-25-35# (first time I’ve done these!) A2. 35-45-55# A3. 55-60-65# A4. 65-70# B1. 65# for all sets. Focused on good form. Current squat snatch PR is 80#, and these felt good. B2. 105# both sets C. Ran into a problem with the box closing as no one showed up for the regularly scheduled class… So I had to improvise. Went to… Read more »
Nice way to improvise Silke!
Mobility Completed
A: Front Squat 165,195,215,225,225,235, last time was 8.2016
B: Hang Clean: 135,135,145,145,155,135 a newbie at these.
C: lunges with 25# Each Hand,
C: reverse flys 10,15.20,20,20,20
D: time ran out, pre- surgery appointment for jaw surgery 9.12, will try for later.
A. 225 across x 3
B. 145/165/185/195/205/215
C. 35#/10#
D. 5:30 – Conservative on thruster to save myself for bmu
Thruster 9, 4/3, 5
BMU 5/4, 4/3, 4/f/f/1 – not bad considering my max effort test was 5 reps.
Awesome job Chris! Not bad at all!! 🙂
A. 135/185/225/255/275/295
B. 135/185/205/225/235/245
C. Did lunges with 55# DB and 20# for rev flys
D. 3:35. Thrusters UB. BMU 5/4, 4/3, 3/1/1
BMU are a bit of a weakness for me so good to do them. Think I could have gotten 9 UB but then I think the remaining 2 sets would have suffered.
Great time Keith!! You flew through those thrusters!
A. 215×3 across
B. 155
C. Done w/50# dbs, 20# dbs
D. 4:41 (115)
Great work on part D!
Thanks Nichole!
DMA – done (only 1 round of holds)
A. 160 (3 R’s) for 5 sets, 165 (3 R’s) *Did 2 sets at 155 last week.
B. 95 – 115 – 120 – 125 – 130 – 135
C. WL – 16 steps using 35 lb. KB/ RF’s using 5 lb./ ISO hold – done
D. 2:40
You crushed Part D Barry!!!
Thanks! Trying to use a better mindset when it comes to “thrusters”. Jumped in with a class at our box on Saturday. WOD – 100 Thrusters for time. Just a 45 lb bar. Did it unbroken, so that was a bit of a confidence booster.
Very nice Barry!!
DMA
A. 155/165/170/175/180/185
B. 115/125/135/145/155/160
C. Done
D. 5:00@115 and box jump BMU
Optional
Sandbag squat@125 for 9 reps
M&A
A:185,195,200,200,200,200
B:115,115,135,135,135,135
C:EMOM 60 sec
1-20 @26
2-10@10 lbs
3-30 sec hold
C:6:30 no chicken wings
Weird. For some reason I tapped the bar for squat clean thrusters.
Did you do squat clean thrusters every rep??
Yes! I don’t know why. But it felt right. I wanted to drop the bar each rep but I wouldn’t let go. Weird.
Kinda like the explosiveness which is a weakness.
Triples at 200 without knee pain
Progress!
Warm up done
A. 205/225/235 all for 3, 245/255/265 for 2
B. 135/145/155/165/170/175
C. Done, 50 lbs. KB for lunges, 15 lbs. DB for reverse flyes
D. 3:53, all thrusters unbroken, sidebar – 135 thrusters are just mean
Will do optional session tomorrow.
GREAT JOB on keeping those thrusters UB!!
A. 225×2
B. 135/145/155/165×3
C. 25’s for WL/10’s for Fly’s
D. 5:25. Started to tear so I quit on last 3 reps of MU
Good idea!
Good call! No need to push it and tear during training!
Mobility and activation done
A. 167
B. 100/110/115/120/120
C. Done
Modified optional session:
Every 5 min for 25 min
80 m sandbag carry
80 m double kb front rack carry
80 m farmers walk
Front squats- 185, 225, 255, 275, 295, 305
High hang pc – sets up to 245
D. 4:05 bar muscle ups sets of 4 unbroken – should/can be faster
A) 130 across all sets. Up 10lbs from last week. B) kept it at 95lbs to work on speed but squatted instead of power. C) worked on ring muscle up skills for 12 minutes D) ok. I really didn’t worry about the time because I’ve working on getting my bar muscle ups back. That being said, I did it scaled and it took me about 12 minutes because I had to sike myself up before each one. Did the thrusters st 85lb UB, probably should have done 95lbs. Set 9 of bar muscle ups I used a blue band, set… Read more »
Great work on your squats!! Great work on your BMU!!!!
Thank you! I’m really trying to put in the work. Nothing like a team series invitation to light a fire under my butt. I don’t want to let my friend down.
Oh that is awesome – they are so fun!
Mobility completed
A)165#x3(6) up 10# from last week
B)115#/125(2)/135(3)
C)Completed
D)6:26 135# thrusters crush my soul but I am glad to have completed this conditioning rx.
A. 160#
B. 95#,95#, 115#,115#, 135#, 135#
C. DOne
D. 4:20 stink at thrusters (UB) and singles on BMU.
A. 3@65/67/67/67/67/67kg
B. 50/52/52/54/56/58kg
C. Done
D. 7:54 – I know this will be slow compared to many but this was a huge accomplishment for me today. Although my BMU were all singles, something clicked on my initial jump that helped with the movement and made the kip better, there may be hope for me yet ha ha
Optional
2×100 modified overhead yoke carry (pvc+thick green bands +2x12kg KB)
Skipped rope pulls
1x200m 100dball carry (in 50m segments)
FANTASTIC JULS!!!!! Awesome job on the BMU!!
Dammit, I just realized I did nine, six, three, when I’m I going to learn to read attentively. Still a good day 😉