Workout of the Day
A.
Three sets, not for time, of:
Front-Rack Mobilization
x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch
x 60-90 seconds
(movement demo starts at 3:15 of the video)
Squat Snatch Press x 5 reps @ 2113
B.
Four sets of:
Back Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
D.
Every minute, on the minute, for 20 minutes:
Even Minutes – 95/65 lb Thruster x 10 reps
Odd Minutes – Muscle-Ups x 2-5 reps
If you do not have muscle-ups, or you compete in an age group that performs chest-to-bar pull-ups instead of muscle-ups, please perform 6-12 chest-to-bar pull-ups in place of the muscle-ups.
A. Done.
B. 235#
C. up to 175#, all power snatch due to wrist
D. 45# DB thrusters, 4 mu’s
I can’t dorsiflex my L wrist with any load on it whatsoever :((
A. Done. Was able to get a few Squat Snatch presses at 45lb
B. 4 sets of 5 at 285lb.
C. 85, 100, 120,130, 130. Shoulder is really acting up
D. Had to drop down to 75lb on the thruster. C2B pull-ups 8s for six rounds then 6s.
What is going on with the shoulder Greg?
Do to an issue at C5 my supraspinatus isn’t firing to the point that it muscle has atrophied. This is causing inflammation in the rest of the shoulder and scapula and causing impingement in the shoulder. Anything locked out overhead is almost impossible at moderately heavy weight. Clean and Jerks, Snatches are all a real challenge right now. Working on relieving the nerve and to build the supraspinatus back up. Aren’t you glad you asked?
A: Done w/45# bar
B: 275/285/295/315# – Not too bad
C: 125×3, 150×3, 175×3, 190×3, 200×1, 215×2 – Felt ok, didn’t push for more knowing we had D to contend with.
D: Thrusters: done and tried to be as efficient as possible.
MU’s: 4’s UB though 8th round, then 3-1, 2-1-1. Got mentally weak.
Typically UB MU’s don’t set with me well but I was pleased with it tonight despite the 2 round drop-off. 5’s were sustainable broken but was shooting for manageable UB sets.
Nice work Brent.
A. Fail. Dislocated both wrists, both elbows and my spine trying SOTTs so I moved on. I even had my shoulders and T spine worked on today. Strict HSPU practice today. Strung my first sets of 3 and 4. Now it seems I forgot how to kip. B. 235 x 5 sets of 5 cause I’m a poor listener. +10# this week. Felt great and I didn’t see as many stars as last time. C. 95,95,95,110,110,110,130,130,130,150,155,155, 160,160, F. +5# this week. Stoked even though I missed my last one. D. #95 thrusters averaged :26. Really focused on hip explosion from… Read more »
Heh, I wish I was there to witness A. 🙂
Haha! I want video of these Sotts presses – total upper body dismemberment via Sotts press.
Nice work on the strict HSPU Brandon! Don’t worry – the kip is there and it will feel stronger then ever as you get stronger with your strict!
A. Done. Only 12 minutes this time for part A, SOTS press
with 15lb training bar, flexibility better this week.
B. 205, 225, 245, 265 felt stronger than
last week, but guess that’s the point
C. 33kg, 39kg, 45kg, 50kg, 54kg, last set 50kg, focused
on technique
D. Done, all C2B unbroken, 1st round
10, then 6. All thrusters unbroken except rounds 6,7,8 and 9 (did 7 or 8 then singles), gutted out 10 last round
Terry, just want to let you know that your not the only one that has a tenancy to milk A x4 times longer than it should normally take.
I’m guilty too. Don’t tell anybody.
Happy to see the flexibility is improving!
A. Done
B. 225#
C. Up to 125#
D. Only got through 11 minutes before the wheels came off. Nice WOD.
I presume there is a large difference in effort between 2 and 5 mu’s on the emom today. Is the goal to pick a number out of the gate you think you can perform for all 10 sets or to start at 5 and fall back to no less than minimum at the end?
good question, since I am doing C2B was planning on doing max reps unbroken each round but no more than 12 (but that will only happen 1st round or so) 🙂
Good question Brent. Pick a number corresponding to your ability level and try to hold that number throughout the effort.