Jodie's WOD blog

Fit and Fabulous over Forty!!!

Friday 6.26.15 — June 23, 2015

Friday 6.26.15

A.  Power Snatch + High Hang Snatch; 1+3 x 3 sets then 1+1 x 3 sets **all off feel with shoulder
B.  Narrow Grip OHS x 3×3 **feel this out with shoulder
conditioning
20 cals on AB
15 pull ups
8 FS @ 65-70% .. taken from the ground
rest 90 sec. bt. rounds
x4 rounds
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Wednesday 6.24.15 —

Wednesday 6.24.15

gymnastics work
Day 2 of ankle module
  1. Banded distraction (1 min inversion , 1 min netural)
  2. Banded knee forward split squats
  3. Foot drills
  4. 2 foot Frontal plane (lateral) hopping progression

Mobility exercises:

DB Press out (sitting in bottom of squat while holding KB out in front), 8 reps x 4 sets (90 sec rest in between)
85 lb bottom of squat hold, accumulate 2 min on the clock
1 arm high pull with 15 lb KB 8 reps x 4 sets
50 lb farmers carry (25 lb per arm) 50 m x 6 sets
+
5K run @ 80%
rest 10 minutes
4x200m sprints @ 160 BPM with heart rate
rest time = work time
Tuesday 2.23.15 —

Tuesday 2.23.15

A.  Jerk stance strict press x 4.3.3.3
B.  SJ x 2 singles x 3 sets.. off feel with your shoulder
C.1 Clean DL @ 75%x10 reps x 3 sets.. use straps
C.2 Tall Clean pull into shrug x 5x 3 sets **bring shoulders slight over bar and just stand tall/toes/shrug
conditioning:
30 sec. hang squat clean @ 40% of clean
30 sec. box jump w/ step down @ 20″
rest 15 sec.
2 minutes on aB – keep HR bt. 140-155 BPM
rest 2 minutes x 3 rounds
Monday 6.22.15 — June 22, 2015

Monday 6.22.15

Tests for mobility

Ankle mobility module

2 min distraction

4.2.0.2 dorsiflexion 2 x 10

KB squats with 5 second pause at bottom after each dorsiflexion

20 hopping in place

PD:

A.  BN snatch grip push press x 8-10 reps @ 60-65% of snatch x 3 sets
B.  BS; 10 reps @ 70% x 3 sets
+
gymnastics work
conditioning
7 minute amrap
3 strict double rope pull ups
6 burpee broad jumps
18 double unders – unbroken
Saturday 6.20.15 — June 13, 2015

Saturday 6.20.15

A.  BN Power jerk + OHS; 1+2 x 3 sets then 1+1 x 3 sets
B.  Snatch DL @ 90%x2 reps x 4 sets @ 5 sec. lower for each rep
C.  Clean RDL @ 105%x3x3
+
find max wattage on bike in 20 sec.
rest 2 minutes
15 sec. sprint on AB @ 90% of max wattage
recovery jog for 2 minutes
x10 rounds
Friday 6.19.15 —

Friday 6.19.15

Crossover symmetry warm up
Strict MU….1 emom for 5 min
HS progression:
Headstand 5 x 36 seconds
mobility, 10 sec
WALL HOLDS (1 min x 2 sets)
-first with back to wall. Second with stomach to
wall. 1 min rest between reps.
A.  Power Snatch from 1 sec. pause above knee + high Hang Snatch; 1+3 x 4-5 sets.. off feel
B.  Clean + Fsqt; 1+2 @ 80% of clean – on the 2nd minute x 12 minutes
+
6 minute amrap
15 DL @ 135
20 wall balls, 20#
50 double unders
rest 4 minutes x 2 rounds
Wednesday 6.17.15 —
Tuesday 6.16.15 —

Tuesday 6.16.15

A.1  Jerk stance strict press x 5.4.3.2.1
A.2  Clean pull + PC from pause @ top of knee; 1+2 x 5 @ 75-80%
B.  Muscle Snatch from high hang positionx3x3
+
10 TnG PC @ 50% of PC (90 on girls bar)
2 minute row – goal is 475m +
rest 2 minutes x 4 rounds
Monday 6.15.15 —

Monday 6.15.15

back squat wider stance
HS Practice…3 x forward leaning weighted bar holds, 3 x 30 sec headstand holds
3 rounds of:
15 sec deep dip hold
7 ring pull ups, semi false grip
10 sec ring support hollow holds (getting better with these finally)
A.  BN snatch grip push press x 3×3 sets
kept it light since first time on my shoulder with these…65, 85, 95
B.1  bS x 7 reps @ 70% x 3 sets
also kept these light….tried wider stance….less pain in hip for sure.  Gonna keep working this!  125 x 5 x 3
B.2  Lean away chin ups x 3 x3
little weakness visible on left side
+
6 minute amrap
3 burpee box jumps, 20″
35 double unders
4 rounds plus 3 burpees, 3 du
Sunday 6.15.15 —