Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Crossover Symmetry Victory x 6 reps
Wall Slides x 5-6 reps
Rack Assisted Pec Stretch x 20 seconds
One set of:
Banded Overhead/Horizontal Pulling x 10 reps
A.
Five sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set. This is touch and go.
B.
Five sets of:
Z-Press x 6-8 reps @ 2011
Rest as needed
C.
Six sets of:
Back Squat x 2 reps @ 90-95 %
Rest 3 minutes
D.
Sixteen sets of:
Assault Bike x 45 seconds @ 70-75/60-65 RPM
Assault Bike x 45 seconds @ 50-55/40-45 RPM
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Mobility & Activation: Done
A) 1st time doing full squat snatches since knee surgery along with OH Squats….155#, 165#, 175#, 185#, 195#, 200#
B) Z press…. 95#, 115#, 125#, 125#, 125#
C) Back Squats – Did 6 sets of 8 at about 60-70% of my pre surgery 1RM back squat of 390.. 225, 245#, 255#, 260#, 260#.
D) Skipped to go get my knee shots for the week….
A – Up to 135#. Pulling too early.
B – 95/95/100/105/110 (6 reps on final set)
C – Got to 265# and shut down. Left groin (adductor) started tightening. Seeing my chiro for some ART next week to clean it up.
D – Done on Assault bike. 300 calories.
Mobility and activation: check
A: 105# to 135# in 5 sets
B: 65# to 95# over 6 sets 8 reps each set (grinding at 8th rep at 95#)
C: 3 sets at 305# and 3 sets at 310#
D: 286 cals on a Marcy bike. After the squats I didn’t feel mentally fit to take this on but the 24 minutes flew by once i started. One interval at a time…
Mobility and Activation done
A. Up to155#
B. 95#
C. 300#
D.No Bike – Rowed
Mobility Done
A. Up to 175#
B. Up to 165#
C. 6 sets at 450# (video)
http://youtu.be/vayXWUe5o5M
D. Done.
Nice work Willie, super strong!
B. 55, 65, 75, 80 x (8), 85 (7)
D. airdyne; 244 total cals *oh geesh…did all these at avg 65 RPM missed the 45 RPM-eek no wonder quads melted away
**right knee feeling funky skipped snatches/bs
Holy cow that’s airdyne!!!!! What a machine! Great work Karen!!!
I did a qualifier Wod today…
Amrap PClean+FS+Jerk with 60kg in 6min.
I did 13. One each 30sec + 1
A. B. C. Skipped
D. Done with Airdyne
Mob and Act done
A. Up to 95 without OHS. Power/muscle snatch
B. 55, 65, 65, 70, 75 – these felt great on my knees 😉
C. no squatting for me
D. Done – about 190 cals on AD.
M&A done
A. 115,135,155,165,170
B.75,85,95,105,110
C.1@315,1@315-dropped to 275×2,290×2,305×2,320×2,330×1,330×1
D. Done
Did Wednesday’s workout, notes under Wednesday. Friday’s tomorrow.
Total calories!
Mob Done
A. 65/75/80/85/90/95/100
B. 35/45/50 (stayed light hurts front of shoulder)
C. 280
D. 181 cal
Please share your back squat power. Amazing!!
Trade you any day for your mighty MU power! 😉
Mobility complete.
A. 70#/75#/80# (2sets) /85#
B. 55/60/65/70/75
C. 165
D. Done on aerodyne bike
Mobility completed
A)95#(2)/105(2)/115(1) sloppy today.
B)85#(3)x8/95(2)x8
C)245#(5)
D)Done
A. 95/105/115/120/125#
B. 65/65/70/70/70#
C. 195#
D. No time today; kids keeping me busy!
Nice Hang Snatch!
Thank you Kimberly!
C. 265 (80%)
D. Every 4mins, for 20mins, 1min AD max cals 33/32/29/27/25
Partner Comp tomorrow.
Mobility and Activation.
50 PU and sit-ups
1.5mile Run 10:25
M/A done
A. Up to 90 kept it light as hip flexor still aggravated
B. Up to 70
C. 225×2 then hip flexor was hurting so stopped
D. No air dyne so ran 200m sprint intervals x16 or as I began to call it “Death by 200s!”
A. up to 185#
B. up to 115#
C. 4 sets @ 375#
D. done
Mobility done
A. Worked up to 155#
B. 65(8)/75(8)/95(8)/105(6)/110(6)
C. Worked up to 265#
D. No assault bike, so went to my box and did the WOD there today.
A. 85/100/115/120/125f
B. 35/35/55/55/55
C. Built up and only 5 sets, pressed for time
235/250/260/270/270
Solid numbers on those squats Karen!
Thanks Nichole…did a yoga class last night…holy smokes talk about stretching! Huge difference!!