Workout of the Day
Mobility and Activation
Three sets of:
Press in Snatch x 5 reps
Thoracic Spine SMR on Roller x 30 seconds
Rack-Assisted Pec Stretch
x 30 seconds
A.
Every 90 seconds, for 15 minutes (10 sets), complete:
High Hang Snatch + Mid Thigh Snatch
Build to today’s heavy, based on feel and mechanics.
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds between legs, and 45 after
Strict Handstand Push-Ups x 6-8 reps
(perform at a deficit or with risers to which these become difficult to hold the rep range)
Rest 45-60 seconds
C.
40-54
Five rounds for time of:
12 Burpees to Target 6″ Above Reach
12 Pull-Ups
55+
Five rounds for time of:
8 Burpees to Target 6″ Above Reach
8 Pull-Ups
This should be a sprint! Attack it and don’t leave anything in the tank when you’re finished.
Since im not doing the Open officially , im using this week to De-Load , im smoked from all the work and being in law enforcement on rotating shifts , my whole body is in a depressed state right now , so im gonna workout mon-wed-friday ,cut the volume by 25% and bump my calories by at least 500 per day … come back stronger next week !
mobility done
A. left palm still in pain- hurt when I snatched heavier then 65 YUCK so stayed at 45#
B.completed but sub HSPU for strict db shoulder press with 25lb could have used 30 but did not have
C.10:20
15.3 score 150 in 3:25.
15.3 redo 246….
Redid 15.3. Improved from 904 to 1033 (scaled). Worked for an hour on MU and couldn’t get it which is disappointing but had to stop when hands blistered. I will get one very soon
A. Done with 85-100lbs
B, Done with 40lb dbs, 8 kipping HSPU
C. 7:18
Redid 15.3 and got 376. 32 rep improvement. Back at it again tomorrow with training
A. 55/65/75/85/90/95/100F/75/75/75
Tried to get on muscle up for 15.3 but was not able to. Unfortunately I was not able to enter a score so assume I am out for the year. Very disappointed but just wanna work harder. Tkx.
Did 15.3 again today got 319 reps today Friday I got 318 wish I could have made through the mu’s and back to the wall balls but over all happy 🙂 jumped a few spots to 37 just need to keep fighting.
Last attempt on 15.3. Got 62 more reps !!! 259 final score. Pushed me up
The leaderboard.
Did 15.3 (rx) today. Got 202 reps. dubs fell apart on me but, I’m ranked 99th over all in my region and 1338 worldwide. I’ll take it. Next year, extra emphasis on muscular endurance and conditioning.
Did 15.3 on Friday got 162 and was thrilled as I had lost my MU!! Felt great so I thought I could reduce my rest time and redid today….couldn’t get one…I did Saturdays programming and needless to say left my shoulders trashed and unrecoverable by Monday. So glad I didn’t wait to do today!
15.3
Managed one rep on Friday…rested Sat/Sun. Could not produce anything today.
MUs are definitely one of my goats. Need to working on strengthening my false grip.
Score: 1
tried to re-do 15.3 today. but the muscle ups were not happening. ended up having to stick with my monster effort of 2- ugh. but, as i got my first muscle up last week, i’ll take it.
mobility completed
a. worked to 85
b. split squats with 15# dumbbells and 6 strict hspu’s every round
c. 6:40- the burpees started to bother my back, so started crawling those down and up. priority is staying healthy.
A. Up to 95# spent a lot of time at this weight with my lifting coach.
B. Bulgarians at 65#
sHSPU with and Abmat x8 reps. 2015 goal is to get more than 3 of these strict.
C. 6:59 broke the pull ups in round 4- 8,4…not sure why…mental break.
Good day!
A-Up to #155 technique felt good today
B-1″deficit 6×3
C-6:17
A) all at 155. The movement felt foreign today.
B) done 50lb db
C) 6:09
15.3 redo 371…14 rep improvement from saterday. Happy with that. Wall balls smashed me today.
Game time decision to go scaled or not practiced for hour before hand and hit two muscles ups finally So decided 1 every 45 seconds lol.
A.15.3 160 reps.
Mobility done.
A. Worked up to 95#. Was slow under the bar, just felt good to move this way!
B. BSquats with 26# KB. SHSPU at 2 1/2in. deficit for 6.
C. 6:43. Pullups fun, burpees not so much. I wouldn’t say it was a sprint, didn’t have another gear today.