Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Sling-Shot Banded Squat x 30 seconds
Prone PVC Pipe Pass Thrus
x 10 reps
Banded Hamstring Pulse
x 10-12 reps per side
and then . . .
Two sets of:
Bear Crawl Wrist Stretch
x 15 meters
Russian Baby Makers x 10 reps
Squat Snatch Press x 5 reps
A.
Every two minutes, for 16 minutes (8 sets), complete:
3-Stop Halting Snatch Deadlift + Snatch
(pause for 2 seconds at each of the following positions: 2″ off floor, mid thigh, high hang)
B.
Six sets of:
Push Press x 2-3 reps
Rest 2 minutes
C.
Every 3 minutes, for 15 minutes (5 sets), complete:
Back Squat x 3 reps @ 83-85%
D.
Every 3 minutes, for 15 minutes (5 sets), of:
Row 400 Meters
12 Pull-Ups
Practice quick starts and getting off the rower quickly. Practice fast transistions to the pull-up rig. Get off the erg and get to the rig immediately.
A. Snatch Deadlift – Snatch 50kg, 52,5 kg, 55kg, 57,5kg, 60kg, 62kg, 65kg, 67,5kg/failed snatch/
B. 60kg, 62kg, 65kg, 70kg, 72,5 kg, 75kg
C. 120kg
D. Run out Of time…will try tomorrow morning
M and A done
A. Up to 165 then went for PR at 175 and barely missed 3 times.
B. Up to 205×3
C. 330 all sets
C1. Did DLs from the other day. 285 all sets
D. Did 3 rds. Broke on rds 2 and 3.
M&A done
A.125,135,140,145,150,155,160,165,170-worked on keeping hips from shooting up
B.185,190,195,200×3,205×2,210×1
C.3×3@295,2×3@300
D.done
A. 40,40,50,50,50,50
B. 60,60,60,60,70,70
C. 110,110,115,115,115kg which ws 85%
D. 3 rds. 2.23,2.24,2.39. Subbed run
A. 75,85,95,105,105,105,115
B. 95,105,110,115,125
C. 225
D. 2:06, 2:15, 2:23, 2:40, 2:23
I had to break up every rd after rd 1!
Only had time for a 30 minute run from home today; it wasn’t super fast but it felt good to run. Hope to fit in the main workout tomorrow.
Mobility done plus some lat stretches
A: up to 165# (75kg) Halting DLs felt lighter than expected
B: up to 187 (85kg)
C: @280# each set
D: 1:55, 1:50, 155, 2:05, 2:10 (this was harder than I expected after squats, pp and snatches, did not expect having to break up to pullups)
M and a done
A @ 40,45,50,55,60,60,60,60 kg
B did 40 50,60,70, 73,77kg
C only did four sets as knee was cracking a lot. 2sets @100kg 2@107kg, haven’t done a heavy isn squat for a while so felt ok apart from knee cracking.
D 1:51,2:01,1:59,1:59,1:59
Mobility & Activation done.
A. 2 sets @ 115#, 6 sets @ 120# (no access to bumpers, today)
B. Did 3 reps for every set: 120/125/130/130/135#
C. 200#
D. 2:28/2:36/2:37/2:41/2:57 (my grip was almost totally shot by the pull-ups on 4th set; the pull-ups on 5th set were broken-up into 3s!)
(60) M/A done Lots of elbow pain (acupuncture should kick in soon) and ankle still a bit sore. A. Up to 85# power snatch (ankle) B. Up to 85# (elbow ) C. Only did 3 sets @ 125# (way light but that’s what the body had today) D. 2:15/2:16/2:25/2:27/2:25 sub push up for pull up (elbow ) My goal this year is to figure out how to train with the little injuries that keep popping up. Trying to learn when to push through and when to back off. Very frustrating! PS I have been training I just need to catch… Read more »
DM&A Done
Sots @30kg
A: 50-60kg 65&70kg fail
B: 6×3@80kgn
C: 5×3@155kg
D: 1:48/2:05/2:09/2:10/2:10
A. Worked up to 105lb
B. Worked up to 3x150lb
C. Worked up to 3x105kg; added a couple of sets of pause squats @ 70kg
D. Did 5RFT of 10xC2B & Row 400m. 18:14min
A. 65kgs
B. 85kg for round, then 87.5kg
C. 120kg (85%)
D. 1:52, 2:13, 2:19, 2:45, 2:59 (had to break up pullups after first round)
MOB done
A. 105-115-125-130-135-140-145-150# (missed full snatch)
B. 115-125-135-145-150-150#. All 3 reps.
C. 205-210-215-220-225#
D. 1:51, 1:56, 2:00, 2:05, 2:05
Fun day!
Solid work Cheryl!!
Thank you Nichole! Hope you are having a great time in Europe! 🙂
We are loving it! Sweden is absolutely gorgeous!!
Mobility Done
A. 115#-155#
B.185#-205#
C.265# All set
D. Had to get to boys ball game. Will do it tomorrow.
Mobility done.
A – 115 – 130. Need to be more patient on pulls.
B – 185/185/190/190/190/195. All doubles. Final set within 5# of previous 1RM.
C – 5×3 at 290#.
D – All sets under 2:00. Had a 15m walk to pullup rig – gym owner wouldn’t let me move rower. Butterfly PUs were crappy after they were good yesterday. Boo.
Nice work Mike!!
Thank you Nichole! And one of these days I’m gonna roll out of bed and my shoulders will have the mobility of a gymnast and snatching will be magical! Or at least that is what I tell myself during the pain of narrow grip OHS. 🙂
Mobility done.
A. 95 to 115.
B. 135×3, 155×3, 165×3, 175×2, 185×1, 175×2
C. Squats done, not as Rx.
D. From 2:05 first set to 2:15 last set.
Mob Done.
A.55/65/75/85/95/100/105/110F x2 /110 (been a while since I squat snatched that weight.)
B. 85/95/105/115/120/125
Missed C
D.Done 2:30-2:50 need to work on PU Did not do UB
Solid work Litsa!!!
Mobility Done
A. 155#
B. 235# Push Press x 3, 6 sets
C. 415# Back Squat x 3, 5 sets (video)
D. Hit all sets at 2::01-2:10 minutes, 2:17 on last set.
Strong push press!
Mob and Act done
A. 85, 85, 95, 95, 100, 100, 105, 105
B. 85, 95, 105, 110, 120, 130
C. 175, 180, 185, 185, 185
D. Done, was fun! PU unbroken.
Great work on your pull ups!