Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 9.26.15 — September 21, 2015
Friday 9.25.15 —

Friday 9.25.15

gymnastics

A1. 1 MU + 3 transitions + 1 slow negative x 8 sets
A2. Weighted dip @ 33×1 x2x8

Mobility

still waiting on this…

A. Clean DL + Hang clean + FS (1+1+1) every 2 minutes for 6 sets **building off feel
B. SA DB row x 6-7 reps x3 sets
+
12 min amrap
10m db kb front rack lunge
after each 10m CTB pull ups x2
10m/2…10m/4…10m/6…10m/8
Wednesday 9.23.15 —

Wednesday 9.23.15

gymnastics
A. Strict Ring PU x 5 x 5 sets
B1. Legless rope climb x 2-3 x 3 sets
B2. P-bar Support walk x max walk + max dips x 3 sets
B3. Side plank ups on hand x 15/side
Mobility
A. DB squat press out, 12 lb, 10 x 5 sets….5 sec pause at the bottom, 90 sec rest
B. superset with above, 3 reps of 27# bj
C 1 Arm High Pull, 20# 15 x 4, 60 sec rest
+
10 min amrap @80%
1 rope climb
30m farmers walk
rest 5 minutes
10 min amrap @80%
3 hspu
10 cal row
rest 5 minutes
10 min amrap @80%
10 cal ab
20 air squats
30 double unders
Tuesday 9.22.15 —

Tuesday 9.22.15

Skill
A. Power clean off blocks at knees with vertical shins x 3 singles x 4 sets @70-75% (122-132)
B. BN snatch grip push press x5 x2 then x3 x2
Mobility
A) Box Squats To 5″ Below Parallel, 115#, 6 x 4 (2 min)
B) Kossack 10 x 3 sets (superset with box squats)
C) 1 Arm Farmer’s Carry, 65# x 90m, 4 sets per arm, rest as needed between arms
+
30 second AB rest 1:30 x3 @90%
rest 3 mins
20 second AB rest 1:20 x3 @95%
rest 4 mins
10 second AB rest 1:00 x3 @97-100%
Monday 9.21.15 —

Monday 9.21.15

Skill

A. Snatch DL + Snatch from knee + OHS (1+2+1) x5 **building

B. Ring pull up cluster 1.1.1 rest :10 rest 2:00 x 3 **keep this slow and controlled with a slight pause at the highest point of the pull
+
gymnastics 
A. Strict HSPU x 2×8 EMOM
B. Strict assisted MU x 4 x 4 EMOM
C. hollow to arch rolls – 20/direction
+
Mobility
A. BAck squat on balls of feet, 55# 6 x 4 sets (32×1 tempo), 1 min rest
B. OH hold 105, 2 min accumulated
+
10 rounds for time
4 pull ups
50m sled push @90#
Saturday 9.19.15 — September 15, 2015

Saturday 9.19.15

A. Snatch grip RDL 7-8 reps x 3 sets
B1. CG bench press 10.8.6.4
B2. Dip support hold x 30 seconds x4 sets
+
30 second sled push
** no weight – high speed
rest 3-4 minutes
x4

A) Cuban Press: 20#, 10 reps, 4 sets, 90 second rest

B) Lateral Box Step Ups: 24″box plus 45# plate, 3 sets, 8 reps, 60 second rest between sets, no rest between legs

C) 1 arm farmer’s carry: establish continuous 200 meter max for each arm

Chiro at 10:00am with Dr. Puri

Friday 9.18.15 —

Friday 9.18.15

A. Bulgarian split squat x3 per leg x 5 sets
B. Supinated BB row x5 x 3 sets

A1. 1 MU + 3 transitions + 1 slow negative x 5 sets
A2. Ring support hold cluster 10.10.10 sec, rest 15 sec b/t cluster x 4 sets
+
4 rounds
10 thrusters **empty bar
30 double unders
15 cal row

A) Behind the neck press: 50#, 15 reps, 4 sets, 90 second rest

B) Good Morning: 75#, 8 reps, 4 sets, 1-2 minute rest

C) Hanging Active Shoulders: 6 reps, 5 sets, 1-2 minute rest (superset these with good mornings)

Wednesday 9.16.15 —
Tuesday 9.15.15 —

Tuesday 9.15.15

A. Strict HSPU x 1 x 10-12 EMOM
B. Strict assisted MU x 3 x 6 EMOM

A. Power clean + hang power clean (1+2) x4
B. BN snatch grip push jerk x2 reps x4-5 **hold catch position for 2 seconds OH
+
3 rounds
400m run
21 kb swings 35#
12 pull ups
rest 90 seconds bt. rounds

plus mobility….ugh!

A) Box Squats to 5″ below parallel : 115#, 6 reps, 4 sets, 2 minute rest

B) Kossack: 10 reps each side, 3 sets, 60 second rest

C) 1 arm farmer’s carry: 65#, 90 meters, 4 sets per arm, rest as needed between arms

Saturday 9.12.15 — September 6, 2015

Saturday 9.12.15

A1. SL KB RDL x 5 per leg x 3 sets
A2. TGU x 2 per per arm x 3 sets
 Mobility:
Cuban Press, 20#,  10 x 4, 90 sec rest
1 arm farmers carry max weight 200m
lateral box step up, 24 inch plus 45 lb plate 8 x 3 sets, 60 sec rest
+
100m sled push **moderate weight
100m FW @55#
rest 2 minutes
x 5