Workout of the Day
Mobility and Activation
Three sets of:
Thoracic Spine SMR on Roller x 30 seconds
Rack-Assisted Pec Stretch x 30 seconds
Band-Assisted Ankle Mobility
x 12-15 pulses per side
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch-Grip Push-Press from Behind the Neck x 2 reps + 2 Overhead Squats @ 2211
B.
Every minute, on the minute, for 12 minutes:
High Hang Snatch + Hang Snatch @ 75-80%
C.
MEN & WOMEN 40-49
C1.
For time:
Burpee Muscle Up x 15 reps
When the clock reaches 6:00, complete the following …
C2.
For time:
Run 400 Meters
Alternating Pistols x 20 reps
185/135 lbs Hang Squat Clean x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lbs Shoulder to Overhead x 15 reps
24″/20″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
Accumulate 60 seconds in an L-Sit Hold
Record final time to completion.
MEN & WOMEN 50-54
C1.
For time:
Burpee Muscle Up x 10 reps
When the clock reaches 6:00, complete the following …
C2.
For time:
Run 400 Meters
Alternating Pistols x 20 reps
155/105 lbs Hang Squat Clean x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lbs Shoulder to Overhead x 15 reps
24″/20″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
Accumulate 60 seconds in an L-Sit Hold
Record final time to completion.
MEN & WOMEN 55-59
C1.
For time:
Burpee Muscle Up x 8 reps
When the clock reaches 6:00, complete the following …
C2.
For time:
Run 400 Meters
Alternating Pistols x 20 reps
135/95 lbs Hang Squat Clean x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
115/75 lbs Shoulder to Overhead x 15 reps
24″/20″ Box Jumps/Step Ups x 10 reps
When the clock reaches 18:00, complete the following…
C4.
Accumulate 60 seconds in an L-Sit Hold
Record final time to completion.
MEN & WOMEN 60+
C1.
For time:
Burpee Chest-to-Bar Pull-Up x 15 reps
When the clock reaches 6:00, complete the following …
C2.
For time:
Run 400 Meters
Alternating Pistols x 20 reps
115/75 lbs Hang Squat Clean x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
95/65 lbs Shoulder to Overhead x 15 reps
24″/20″ Box Jumps/Step Ups x 10 reps
When the clock reaches 18:00, complete the following…
C4.
Accumulate 60 seconds in an L-Sit Hold
Record final time to completion.
D.
Three sets of:
Weighted Stationary Dips x 6-8 reps @ 2011
Rest 90 seconds
Strict Chest to Bar Pull Ups x 6-8 reps @ 2011
Rest 90 seconds
40-44 F
A.85#,95#,105#,115#
B. 95#
C1. Burpee pull-ups-1:41
C2. Finished 7 HSC (125#)
C3. 2 rounds + 15 (85#)
C4. 20:49
D. Ran out of time
A. 65#
B. 105#
C. 22 min.
D. no extra weight/red band
F51 NW
MOB -done
A: #55/65/65/65 – did not like lowering bar back behind head…
B: kept wt light and worked on full snatch from floor. 2repsEMOM FOR 12 sets. Need to work on timing and getting lower under the bar.
C & D: ran outta time… I’ll finish another time. Looks fun!
A. 95-95-95-95
B. 12×95# Power Snatches
C.1 1:58 15 Chest to Bar
C.2 4:23 Assisted Pistols/Power Cleans 135#
C.3 6:00 Completed 2 BJ short 115#
C.4 20:15 Total time with L Sits
D. Done 25# Weighted Dip 3×6 reps Strict C2B 3×6
40-44 F
MOB: Done
A. 95lbs/across
B. 85lbs
C. 19:30 completed all, but scaled
1. Scaled – Burpee/Pull Up/Dip x 15
2. Scaled – 115#
3. Scaled – 75#
4. RX
D. Not weighted / Did not get through all the reps.
Mid-Atlantic M40-44
Mob. & Act.: Done
A. 75/95/95/115
B. 105#x12
C1. 4:12
C2. Thru 8 Hang Squat Cleans RX
C3. 2 rds RX
C4. 20:56
D. 25#x8/40#x8/50#x8
C2B 8/8/8
Crappy results!!!!
M/45 A. 135, 155, 175,175 (my challenge is lowering the weight back down BTN between the 2 PP… the OHS weight wasn’t the challenge) B. 125 (75% was 140… I did 140 the 1st round, but failed the 2nd round – so dropped to 125 – which is 68%) C1. 3:35 (really stoked about this… no failed reps on MU – big deal for me) C2. DNF run – 1:32, pistols UB, 7x squat clean (185) Not sure if I should have lowered the weight or if intent was to stay at Rx’d? C3. DNF 1+6 (135) (having no rest… Read more »
A: 4 sets@ 60kg(135#)
B: 165#,and the next 11 @ 150#
C: All completed and @ the end L-sit 20″15″15″10″ final time 23:12.
D: completed
A. 65/85/85/85
B. 85 first 6 min, 95 last 6 min (one fail hang snatch at min. 10)
C1. 8 burpee MU
C2. 4 HSC @135 with row instead of run
C3. did the box jumps first by mistake – 2 + 4 S2OH @95
C4. 19:32
D. 1 set – 5 dips with 7.5#/5 C2B as strict as I could
A. 145/145/145/145 Solid!
B.140 Tough at the end but handled the weight fine. Love high hang snatches!
C1. 5:35
C2. 11:50 (500 M row) had to push hard through the FS
C3. 17:55 STO was tough. Gut check to finish.
C4. 20:05(On Rings)
D. ran out of time
Muscle ups were quite tough today. I hope its a fatigue issue, have had no problem with singles in the past.
a. 65, 75, 75, 85
b. done at 95
40-44
A. 75/85/95/105 lbs, but failed on 2nd OHS
B. 65/70/75 lbs
C1. 1 Burpee Bar MU + 14 Burpee C2B at 3:50. (Didn’t want to hit my head on the garage ceiling…but I wanted to try to get at least one muscle up…and I did! LOL)
C2. Completed up to 4 HSC at 115 lbs at 12:00.
C3. 1 round + 9 S2O Rx at 18:00.
C4. L-sit completed at 23:31. Ooh wee!
D. 1. 4(ring dips) w/2.5 lbs, 3 strict C2B
2. 4(ring dips) w/2.5 lbs, 2 strict C2B
3. 4(ring dips) w/2.5 lbs, 3 strict C2BI
A: complete, worked up to 185#
B: complete, all sets done with 145#
C1: 2:38, did jumping MU, due to stiff neck, didn’t wanna push it.
C2: 1 round +200m run RX
C3: 3+5 s2oh RX
C:4 complete/ 30 sec. Breaks
A) skipped due to pissed off shoulder
B) #105
C1- Burpee-MU first time trying them 5:09
C2- Got thru 6 Hang SC @135. HEAVY!!
C3- 6:18
C4- completed in 20 sec on/off
D)- No time 🙁
Mobility done.
A. Snatch grip is hurting my palm between thumb and index making it hard to hold the bar. 1 push press to 2 OHS, worked up to 125.
B. Done on the light side @ 95.
C. (55-59 as weight are feeling heavy tonight)
1. 1:45
2. got to 8 HSC
3. only 2 rounds
4. Didn’t calc the time but was at least 2:30
D. Did not do.
Solid work Hoke!
A. 75/85/95/105
B 65 Stayed light due to shoulder
C1 Skipped C2 5:48 C# 3:32 sub 125lb DL (Shoulder too sore for STOH)
C4 30/15/15
Not a good day with the movement disorder so mashed half masters with half competition training and subbed wallball in for box jumps as those get sketchy when I’m symptomatic and it turned out to be an okay night in the gym.
A. 95-120lbs, 125 (F)
B. 95lbs all sets
C. Competition version: 3:43, 2+11, 2 with ball ball instead of box jumps, 4:40
D. Skipped as I was running late.
A: 95-95-105-115
B: 8 Sets @150-4 Sets @155
C1: 4:00 – 15 BMU
C2: 12:00 on the dot those Hang Cleans crushed me
C3: 17:20
C4: 20:19 did :30 then :10×3 with a fair bit of rest
D: Used 20Lb vest on Dips
Nice job Dave!
A. Completed @105 lbs
B. Completed @105 lbs.
C1. :54 burpees chest to bar
C2. 4:32
C3. 3:55
C4. 1:52
D completed dips w/20 lbs and chest to bars
A. #75
B. #65
C1. 1:31. Did Burpees and C2B
C2. 10:55 @#65
C3. 13:49 @#65
C4. 19:12
D. Dips were not weighted and subbed ring rows for SC2B