Workout of the Day
Mobility and Activation
Three sets of:
Pectorals SMR with Lacrosse Ball x 10 pass thrus per arm
Internal Rotator Stretch with PVC x 30 seconds per side
Sots Press x 5 reps (http://www.catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/)
A.
Five sets of:
Jerk Dip Squat x 3 + Jerk
Rest as needed
(Use Jerk Blocks)
*Perform three controlled dip squats then on the fourth dip, Jerk the bar overhead.
B.
MEN & WOMEN 40-49
Every minute, on the minute, for 8 minutes:
Strict Handstand Push-Up to Deficit x 3-6 reps
*Choose a deficit that is challenging but will allow you to finish the assigned reps
MEN & WOMEN 50-59
Every minute, on the minute, for 8 minutes:
Strict Handstand Push Up x 3-6 reps
MEN & WOMEN 60+
Every minute, on the minute, for 8 minutes:
Strict Handstand Push Up to a 2″ riser x 3-6 reps
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
MEN & WOMEN 40-44
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
24/20″ Burpee Box Jump Over
100/75 lbs DB Alternating Split Snatch
MEN & WOMEN 45-54
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
24/20″ Burpee Box Jump Over
75/55 lbs DB Alternating Split Snatch
MEN & WOMEN 55+
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
24/20″ Burpee Box Jump Over/Step Ups
55/35 lbs DB Alternating Split Snatch
A. 138#
B. 6,6,4,3 with 1 abmat then 5,4,3,4 with 1 abmat on top of 10lb plate
C. 140/160/185/195/185×5 reps
D. 45lbs was the heaviest I had. 8:53 (got interrupted for about 1 minute during the workout)
A. went up to 205
B. 8 x 6 strict
C. work with 315 1rm and did 7 reps with 265lbs last set
D.5.54 with 60lbs DB
A. Done to 205#
B. No strict. 3″ Riser.
C. 225/260/300/315/300 x 7
D. Done with 65#DB (no 70#), 30″ box. 5:45.
A: 195#
B: I don’t have yet HSPU strict then I did 3 kipping ones each row
C : 155#/180#/210#/220#/200# 6 reps
D : completed but 70# dumbbell
M/45
A. 95, 125, 155, 175, 205
B. Sets 1-4 3x HSPU negatives, Sets 5-8 6x HSPU negatives
C. 6x 215, 4x 245, 2x 275, 1x 290 (failed on 2nd rep), 4x 275 (based on 325 1RM)
D. 7:59 Rx’d
Not the best day today…worked out in my little cramped garage ‘gym’ which I rarely use, did A for 3 sets then proceeded to attempt to bail out of a jerk in the 4th set but couldn’t get all the way out of the way and ended up at Urgent Care with a good gash in my shin from the bar! Lots of ice later and it’s feeling much better! Another nice shin scar! Start fresh tomorrow!!
40-44
Mobility & Activation: completed.
A. 85/95/105/115/125
B. 1 (1 abmat)/2 (1 abmat+1 skull mat)/2 (1 abmat+2 skull mats)/1/1/2/1/1
C. 115/135/155/165/155 (4)
D. 6:20, 35 lbs (10,8,6), 40 lbs (4,2). My first time doing DB Alternating Split Snatches.
A: complete, started at 185-ended at 245
B: complete, RX, used 25# plates
C: worked off a 380 1rm, complete
D: RX, 3:10
A. Subbed 3×10 OH pause squats 75# shoulders barking from the 1/21 workout I did yesterday. Doing my USAW cert this weekend.
B. See above
C. 165-190-215-230-215/8 max reps
D. 6:03 RX
A. Complete 155,160,165,170,175
B. Complete 3 per round 1 a mat
C. 190, 225,245,260,245×9
D, 6:54. Heaviest DB at the gym was 55 lbs
Mobility done.
A. 155, 165, 175, 185F, 175
B. (50-59) 5 reps UB each round.
C. 165, 185, 210, 225, 210×5
D. 8:35 70# DB. Alternating splits was awkward, half way thru I just stuck to my regular split.
40, F, CW
I coached after work tonight so skipped A and B to take advantage of having a spotter for C and a buddy for D. Will make up the jerks and HSPU tomorrow.
B. 170, 195, 220, 235, 220lbsX8
C. 6:55 with a 45lb bell
53/M
Mobility-Done
A.135,145,145,145,155
B. 4,3,3,3,3,3,3,3
C. 190,220,250,265, 250×7
D. 5:52 (Only had 35# DB’s)
A. Up to 175
B. 6/6/6/6/6/6/4/4 with 2″ deficit
C. 215/245/275/295/275×3
D. 6:07 with 70# db
F NW 50-54
Mobility done
A. This did not go well. I don’t feel like I did it right. 🙁
B. 2 rounds with 2″ pad, 6 rounds 4″ pad. 3 reps each. 🙁
C. 125 x 6, 145 x 4, 165 x 4, 175 x 2, 165 x 4
D. 5:07. 35#. 🙁
Mobility better
A. 175,185,195,205,215
B. 2″deficit 6,6,4,4,3,3,3,3
C. 230,265,300,315, 300×2
D. No access to 100# DB heaviest we had was 70# so thats what used 5:24
Mobility done.
A. 95/135/155/185/205
B. sHSPU with no deficiet. 3/2/2/2/2/2/2/3
C. 180/205/235/250/235X8
D. 53# KB. I must have counted wrong on the snatches when looking at the others times; I did the number for a total (ex. 10 would be 5 each leg). 3:57
That’s correct. Each rep starting from the ground, alternating each rep.
A) built to 122
B) 3 strict each min.
C) 127-146-166-176-166x 7
D) something else. Happy Friday!
MOB done
A)90/90/95/100/105
B)3 with no abmat/then 6/6/6/4/3/3/4 with 1 abmat
C)125/145/165/175/4@165
D) 5:20 RX
Mob done
A. 85/105/115/125/135
B. w/one ab mat 3/3/3/1/0/0/0/0 – used a mini kip to get through last 4 sets
C. 135/155/180/190/180×3
D. 6:21, 50# db (no 55) was different to split but liked it.
Also, getting to workout with Litsa was AMAZING!! She’s here visiting so we can go support team CFM Sunday at the ECC in Boston. Go Bobcats!
She is amazing!
Agreed 🙂