Workout of the Day
Mobility and Activation
Three sets, not for time, of:
K-Star’s Wrist Stretch x 8-10 reps
(demo starts at 4:27)
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15)
Squat Snatch Press x 5 reps @ 2113
A.
Three sets, not for time, of:
Dumbbell External Rotation x 6-8 reps @ 3011
Barbell Ab Roll Out x 8-10 reps
Double Unders x 30-40 reps
B.
Every two minutes, for 12 minutes (6 sets) of:
Snatch Drop + Snatch Balance + Overhead Squat
Build over the course of the four sets to practice perfect skill and mechanics.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 rep @ 80-85%
*Sets 4-6 – 1 rep @ 85+%
Rest 3 minutes
D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk
6 Strict Handstand Push-Ups
40-54: 185/135 lbs
55+: 135/95 lbs; Strict Handstand Push-Ups to a 2″ riser
C. 235,270,305,310,315,320
A. Complete
B. Complete, stayed at 135#
C.245,280,320,,320for last sets too
D. Complete, RX, 9:06
Going to do regional WOD on Sunday, 1mile run one………..
in a bit of a rush today
A. done
B. had to skip today
C. 215/245/265/275/275/275#
D. not for time, 2 legless rope climbs to 10 feet, all we have at my box
C&J at 135#
strict HSPUs to 2″ riser
M and A done
A. Done
B. 95, 105, 115, 125, 135, 145. I have a hard time dropping with the first rep of the snatch drop. Snatch balance was easier.
C. 240, 280, 300, 320, 320, 320, 320. Could’ve gone heavier
D. 9:04. Rope climbs are a goat
Crossover Symmetry instead of mobility due to shoulder concerns.
A. Done
B. 45/65/65/75/75/85; all lighter due to shoulder issue but worked on getting under bar and good hip mobility
C. 185/220/235/245/255/265
D. several modifications due to shoulder but finished a metcon
Mob and Act done
A. Done
B. 35, 55, 65, 85, 85, 85
C. 140, 165, 175, 180, 185, 190
D. 8:42 125# – started each HSPU round with a few strict then switched to kip
A) Done
B) All done at 40kg
C) 87/100/107/111/114/117
D) 13:09 – Pwr Cl
Felt sluggish after a massage yesterday
A. Done
B. 55/65/75/85/95/100
C. 200/230/250/265 x 3
D. 9:30 w/125 & 2 abmats
A. Done
B.45-55-65-70-75-80
C.155- 165-185-200-210-210
D. 11:20
Mobility and activation
Mobility done.
A. 2 Sets done.
B. Snatch drop didn’t go well but snatch balance felt good.
C. Did not do, squat program scheduled for Saturday morning.
D. 10:02 C&J @ 165
Mobility and Activation done
A. Done. DU getting faster and better
B. 45-50-55-65-75-85
C. 140×5 160×3 170×2 185×1 195×1 205×1
D. 13:28 w/ 2 ab mats for HSPU. I took long bc 135# C&J was heavy so wanted to be safe. Just glad I was able to do it all
A. Done
B. worked on form
C. 260/300/345/365/365/365
D. 5:30
Just back from vacation, only able to get in for a short time but wanted to get started on the program so only did:
B) 75/85/95/105/115/120.
After a week off workouts & lots of bad eating & drinking was not very smooth.
A) done
B) used a bar and worked on perfect form
C) 145,156,175,185,195,205
D) subbed rope climb with 8 chest to bar and 115lbs and abmat for HSPU
7:08
A) Done
B) Worked up to 135
C) Worked up to 265
D) 10:12 subbed to #165 C&J….I think my shoulders fell off….LOL!
A) done. Sub crossover symmetry for db ext rot
B) skipped. Just signed up today and I did snatch work yesterday.
C) 65, 75, 80, 85 (2), 90… Coming back after four months of PT for my back so this is the first real load I’ve had on my spine in a while. Felt solid.
D) 8:45. Again, light weight 85 on the cleans as I ease back into things. Heaviest I’ve lifted in a wod in months so I was pleased.
A-Done
B-Drop snatch to 115, snatch balance and OHS to 145
B.1-5 sets 5 of light snatch pulls
C-Up to 355
D-No rope today exchange 10 C2B and #165, 5:35
A. Done
B. 95,105,115,120,125,125
C. 195,215,225,245,260
D. 11:21 C&J 155
A. done
B. 65, 70,75, 80, 85, 90
C. 170, 190, 200, 210, 220, 230
D. 5:40 used a 4″ riser for hspu