Workout of the Day
Dynamic Mobility and Activation
Three sets of:
T-Spine Stretch with partner x 5 inhale/exhales
Band Assisted Anterior Pec Stretch x 30 seconds per side
Russian Baby Makers x 8-10 reps
and then . . .
One sets of:
Xiaopeng x 10 reps
Xiaopeng Part 2 x 10 reps
A.
Every 90 seconds, for 9 minutes, complete:
Snatch Balance + Overhead Squat
*Increase load by 3-5% from last week
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Snatch (floor, mid-thigh, high hang)
Yes, I want you building from the bottom up on these 3 position snatches.
C.
Three sets of:
Single Leg Deadlift x 5 reps per leg (if you are comfortable with single leg deadlift then goal is 50% of 1-RM back squat)
Rest 2 minutes
Supine Barbell Rows x 8-10 reps @ 2111
Rest 2 minutes
D.
Four sets of:
Barbell Seated Good Mornings x 8-10 reps
Rest as needed
Glute Ham Raises x 6 reps*
rest as needed
Banded Glute Bridges x 25 reps**
*These should be tough for all six reps. Keep a good body position (open hips, glutes turned on). If it is too easy, move the toe plate closer to the pads so that your knees are higher on the pads.
**Strong band tension and elevate feet for greater range of motion (45 lbs plate).
Mobility Done
A: up to 105#
B: up to 130# (high hang was limit, from hang felt good. )
C: DL @ 2 x 80# KBs and Rows @ 125#
D: 95# , GHDs no-bands, Green band for glute raisees
A – up to 150#
B – up to 130#
C – 170# for both
D – done.
A. 89.4 (2), 100.4 (2), 109.4, 120.4; slight incrs from last week
B. struggled here; 85 (3), 89.4 (2)
C. used 15# dbs for SLDL/85# rows
D. got 2 sets GHR & blanded glute bridges (blue band)
did 3 sets
*low ring mu transitions/swings/close ring proximal work
A. Warm-up with NarrowGrip OverheadSquat (Tempo:5,10,1,1 @95#) then worked up to 115lb on complex.
B. Done at 100lb; followed with EMOM of 3×135 SnatchHiPull for 5Rds
C. SLDL @ 70lbs, wobbly / Rows @95lb
D. Done. Need 2 bands to assist on GHRaises done on GHD
M and a done.
A worked up to 55kg. Shoulders weren’t feeling it today. But was heavier than
Last time.
B Made it up to 55kg missed twice so dropped to 53kg, 2 kg made huge difference. Felt easy at 53
C did SLDL with 2x24kg kb and 50kg barbell row. In between these I did muscle swings and catching to practise .
Didn’t do anymore as have been sick with flu for last 5 days, was happy with what I did after that.
Hope you feel better Quinn!
Mobility done
A. Up to 135#
B. 115/120/125/130/135/135
C. 115# on both SLDL were awkward
D. Complete 115# barbell
MOB done
A. 125-135-145-155-165-175#
B. 115-120-125-130-135 (missed high)-135#
We were dripping in sweat today in Kona…often times making the last part of complex difficult with the bar slipping out of our hands!
C. 125# on SL Deads
D. 65# on seated good mornings
Great session today!
M/A done
A. 85/95/105/110/115/120#
B. up to 95#
C. 95# on DL
D. 85# on good mornings
Mob done No partner so used bb and foam roller
A. 65/85/105/115/125/135Fsb/135/140Fsb/140
B. 65/75/85/90/95/100F mth,hh
C. 85/115/155 single leg DL was a challenge
D. Done
A. Built to #145
B. Worked at 55 kg.
C. Complete at 50% of 1RM back squat
D. Done with bar, glue hams with blue band, part 3 regular
Still recovering from shoulder strain kept it light
M&A done
A. 95,95,115,115,135,135
B. Skipped
C. 135 all 3 for both. First time on the SLDL
D. Seats good morning 135 for all four. More next time
Ran out of time for the rest.
Took 2nd in Local Box Partner Comp Saturday. My parter 57 and I 48 beat out 7 other Teams an avg of 20 years younger, Fun Stuff!
M&A Done
A-Up to 170
B-Up to 145x3sets, missed HHC last two sets.
C-135 SLDL-first time in this lift
D-Done
That is awesome Joe!
M&A done
A. 135,155,165,175,185,195
B. 135,145,155,165,170,175
C. 170,175,180
D. 115,95,105
Mob&Act Done
A. Worked up to 195# all felt solid.
B. 125/135/145/155/165/175 hitting all three each set. That was fun.
C. Done
D. Done
Mobility done.
A. 65-88#
b. 75# – 90# getting more consistent with the drop under the bar.
C. SLDL with 35# DB in each hand
D. Did Good mornings with 65#. Not sure if I did them correct. Didn’t have GHD machine so I used a barbell to hook my feet and do hamstring raises and then put the BB on my hips and did glute/ham lifts.
A. 95-145
B. 95-145, singles
C. 2k row: 7:24.9
D. SLDL w/32kg kbs, banded hip bridges
Mobility done
A. Worked up to 150#
B. 120# – 125# all sets
C. 125# (first time with these on BB)
D. Done
Mob and Act done
A. with barbell only – finally knees are feeling better!
B. 85 for all – split snatch
C. 85, 95, 105 – same for both
D. Done
DMA–done + some other work
A. 95-115-125-135-145-155 surprised myself at 155
B. 115-115-115-115-125-130
These were much harder than I thought. Finishing with the high hang was tough. Once I got the technique a little more dialed in, it clicked.
C. 135# all 3 sets
D. Done replaced banded glute bridges with BB
Finished with my Monday running session.
A) These were better last week 63-68-73-78-83-88-(93 did two OHS)
B) 53-63-73×4 missed the high hang snatch every time ;( Not aggressive enough?
C&D coming soon….
Can you send a video?
I didn’t video these : (.