Workout of the Day
Mobility and Activation
Three sets of:
Band-Assisted Anterior Pec Stretch x 30 seconds per side
Foam Roll Lats x 30 seconds per side
Ankle Pulses
x 15 reps per side
Two Sets of:
Press in Snatch x 5 reps
Reverse Snow Angel
x 10 reps
A.
Every 2 minutes, for 10 minutes (5 sets), complete:
3 x (Snatch Grip Push Press + Overhead Squat)
Build in load over the course of the five sets. Expectation is that this is heavier than last week.
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Hang Snatch + Snatch
Build in load over the course of the six sets.
C.
Four rounds for time:
6 Hang Power Snatches
9 Box Jumps (24″/20″)
12 Hand-Release Push-Ups
40-54: 115/75 lbs
55+: 95/65 lbs; Step Ups are allowed
Optional Skill and Conditioning Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 3-5 Muscle-Ups
Minute 2 – 45 Second Nose-to-Wall Handstand Hold
Minute 3 – 8 Alternating Pistols @ 40X0
Progression for Muscle-Up:
Band Assisted Low Rings Turn Over x 5 reps
B.
Five sets at 65% effort:
60 seconds of Airdyne/Assault Bike
60 seconds of Prone Plank Hold
60 seconds of 24/20″ Box Step-Ups
60 seconds of Superman Holds
Working behind, so done today 4.14.15: Mob done. Press in Snatch getting easier as my shoulders gain mobility. A. Worked to 80#, which is a new working weight for me. Mental block at 75# so glad to break that! Felt good all around today. Nice and strong. B. Worked to 80#, again a new working weight. Hang snatch at 80 was good, but the full snatch, while I would have gotten the rep, needs work. 🙂 So pumped to break that barrier! C. Wanted to metcon outside so subbed a sprint workout for this. I’ve been wanting to work sprinting… Read more »
Mobility Done
A. 43, 53, 73, 83, 93
B. 58, 63, 68, 73, 78, 83
C. 5:04 Happy with this RX’d
Optional
A. / B. done Having hard time doing MU right now. Injured thumb/wrists in open wod 15.4 – caught one of the 125 PC wrong, bad, just stupid 🙁 hoping it heals quickly.
Mobility completed
A. To 100
B. To 90, then just lost it- power snatch all over the place
C. 5:05
Mu tech, hand stands and tempo pistols
Barbell session with SW – snatch balance, snatch, hang snatch
Gymnastics session with MC — pullups, ring dips, HSPU, Pistols
then:
C: 7:53
Mobility Done
A. 115/135/145 x 2 (Failed 2nd OHS)/135
B. 105 x 2/115/125 x 2/135 (Failed full)
C. 4:51
Optional:
MU – 1/1/x/x/x shoulders dead.
HS – 45/45/43/40/42
P – Done w/o Tempo.
Mobility/Activation Done
A. 95-105-115-125-135#
B. 115-125-135-145(miss)-145(miss)
C. 3:42 Rx (On 1st round I performed box jump overs instead of box jumps…silly me)
Grid Testing: 10 Front Squats @ 175# for time (a slow 0:28 for all 10 reps)
Optional:
A. 4 MU each time UB
B. Done (had to sub w/ erg)
A. Shoulder issues so just did 3 reps ofOHS up to 165( then made PR of 197 for a single)
B. Up to 155, failed hang snatch at 165, made full snatch
C. 4;53
Optional:
A. 5 MU/10 HSPU/10 pistols(can’t do these well enough to do with tempo)
B. Out of time but did do 50 WB for time (2:15 slow for most but a PR for me)
A. Worked up to 120#
B. 75/85/95/105/105
C. 4:55
Conditioning:
A. 3 MU
B. Completed
F 55+
Mob and act
A: 45,55,65,75,75
B: 55,55,65,75,85,85, need work on snatches, form is no good:(
C: 5:36 Rx
Optional skill:
A: Band assisted low rings turn overs: minute 1,4,7,10,13 x 3,3,3,3,3
HS holds: minute 2,5,8,11,14 x 45,45,45,45,45sec
8 alternating pistols @40X0 (now I know what it mean:) minute 3,6,9,12,15
B: 4 rounds of
60 sec rowing (don’t have airdyne at the gym)
60 sec plank
60 sec box jumps
60 sec superman holds
A. worked up to 175
B. worked up to 190
C. Replaced with workout from upcoming comp i’m doing
D. Done as RX
A. To 165
B. To 165 miss full at 175
C. 3:33
D. Complete.
Nice work on C Scott!
A. 105/115/125/135/140
B. 95/105/115/125/135 failed snatch/135 failed snatch
C. 3:57 (Rx)
D MUs: 3/3/3/3/3
E. 3 sets ran out of time.
Solid work Jean!
A. Worked up to 165lbs
B. Worked up to 135lbs
C.6:29
Had to coach ran out of time.
A-Up to 145
B-Up to 160
C-4:55
90 minutes later completed optional work
A-3MU per round
B-Done
A. Up to 135#
B. Up to 135#
C. 3:56 rx absolute terrible at cycling the barbell. Very inefficient. Goal for this year for sure.
Upload video of your barbell cycling so I can take a look!
I will take some vid tomorrow! Thanks!
A. 95/115/125/135/145
B. 95/105/115/125/125/135f/135
C. 6:06
Optional:
A. Done. MUs 3/4/4/3/3. Pistols w/10# plate.
B. Done, 4 sets. Some HS walk practice.
Mob and Act done – first time I was able to use weight on press in snatch.
A. 75, 85, 95, 105, 115
B. Worked on squat snatch – I usually split snatch. Up to 85, then back down to work with coach.
C. 5:25rx (approx. – had to use watch)
Optional:
Did MU EMOM for 8 minutes right after morning session
Then B. completed at 5pm
After two rest days I felt better today. As hard as it is to rest, it really made a difference today! 🙂
4/4 on 4/6
A. 2:26UB
B. 5:13UB
C. 8:52 KB 30/20- DU 3 trips
Nice work Chris!
A. 95/115/135/155/165
B. 135/145/155/165/175/185
C. 4:21
Optional A:
3 MU’s
Handstand holds: :45/:45/:45/:44/:37/:35
8 Pistols
A. 115/125/135/145/155
B. 115/135/140/145/150/155
C. 4:57
Optional:
A. Done (3 MU/round) felt really good.