Mobility, Activation and Warm-Up
Start the clock and:
Band Assisted Upper Anterior Chain Opener
At the 4:00 mark:
Band Assisted Hip Flexor Stretch x 30 seconds per side
At the 6:00 mark:
Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%
B.
Three sets of:
Single Leg Romanian Deadlift x 8 reps @ 3011
Rest 45 seconds each leg; 90 seconds after the set
C.
Every 8 minutes, for 24 minutes (3 sets) of:
Assault Bike x 50/30 cals
20 Burpees onto a 45 lbs plate
20 Push Press
35-54: 115/75 lbs
55+: 95/65 lbs
A. 90, 100, 105. Really tried to hone in on solid technique at the lighter weights. Felt pretty good. Making progress.
B. Done. 45# bar.
C. Only did 2 rounds as I was bumping up against noon class. No way I would have been sub 8:00 on a third round anyway. 7:12 and 7:38 on the first 2 with 100# push press. Really tough. My quads were toasted.
A: based off of 105. Put videos on fb page. I want so bad to get better at these!
B: used 50# kettlebell
C: Have airdyne vs assault bike
5:12 / 4:50 / 4:52
Thursday session:
A. 115/125/135
C. 5:52/6:15/6:47
A. 120,130,140
B. 2 70#KB
C.5:14,5:30, 5:53
Starting to feel like myself again after vacation. A – Snatch sets done Power. 115, 125, 135. Feeling quick and snappy. Picked up some mobility cues from a Barbell Shrugged podcast video with Quinn Henoch that are helping immensely. B – Done with 53# KB. Also tried some with a barbell after. I like the KB better. Puts much more focus on the hamstrings and glutes. Barbell seemed to hit quads/anterior a little more. C – 6:32/7:12/7:42 Rx @115. This was a win for me. Goal was to keep every round under 8:00 and every AB round at or above… Read more »
Major progress Mike – that is awesome to see! What a great training day! I will have to check out that podcast!
Here is a link to it forwarded to the point in the podcast where they cut to the part that is helpful. https://www.youtube.com/watch?v=2uOF5jXz2Ig&t=971s. The next 12 minutes or so from there are great. The podcast overall has some great info, but this segment on the coaching of the OHS is great. The mobility issues he talks about (bent over position of thoracic instead of more upright as well as the shoulder position (armpits facing down) are two things that cause me issues. This is what I continually try to improve and some of the ideas he has are pretty good.… Read more »
DM&A
A. 1-3 @ 155 / 4-7 @ 165 / 8-10 @ 175
B. Done (2x 53# KBs)
C. Metcon
1) 4:40 (2:15 AB – 10/10 Push Press)
2) 4:38 (2:28 AB – UB Push Press)
3) 4:50 (2:41 AB – UB Push Press)
That last set was rough!
SOLID – great push!!
A: 65/75/85 videos will be on their way shortly
Box wod:
29-21-15-9 SDLHP 75# and bar facing burpees finished 8:50
Return after work
B: 95/95/115
C: 5:56/6:09/6:41. AB just under 3min 4 x 5 puss press
Had to work super late. Basically walked in set up part C and did it.
1- 4:54. 3:00 bike, UB PP
2- 5:04. 3:11 bike, UB PP
3- 5:16. 3:25 bike, UB PP
Good work keeping those push presses ub!
Wednesday’s are such a busy day for me. Will be tackling tomorrow:)
A. 65/78/83#
B. 1 KB 35/35/44#
C. Row instead of bike 6:00/5:55/6:13, push press slow slog
DMA – done A. 1-3 @ 81, 4-7 @ 88, 8-10 @ 95 These felt heavy today even though the weights were light! B. Used a Kb in each hand on these. Set 1 – 24lb., 2 – 35lb., 3 44lb. Could really feel it in the glutes on these. C. Could not make the time interval on these. 50 calories ate up a good chunk of time and then 95lb. on the P. Press was challenging as well. Took 2 min. rest between the sets. 1. 8:09 Assault Bike – 4:30 ?? (Goal was to stay above 60 rpm)… Read more »
This evening:
C
1. 5:41 (got off AB at 2:04)
2. 5:47 (got off AB at 2:11)
3. 5:38 (got off AB at 2:15)
Man, I’m proud of that effort. The last round took everything I had. Sped up the burpees a bit and tried to keep the rests between the sets of push presses shorter. The push press weight was VERY challenging for me, but was able to do sets of 4×5 for all 3 rounds.
Awesome job – I love to see that consistency!
Strongman stuff, rested an hour, then:
Mobility done
A. 120/130/140
B. Used 70# KB
C. 6:10/6:46/7:43 – that last set was really tough.
A. 60, 65, 70
B. Completed with barbell
C. 5:04, 4:45, 5:03 bike was awful 10/10 on push press. I hated it. But I loved it.
Oh nice times on the conditioning Theresa!
A. 30/32/32-34/35/36-37/38/39 kg , didn’t feel so good
B. 16kg KB
C. Did only 2 rounds due low back pain
1. 7.10
2: 7.21
Scaled back to 40kg on push presses, did sets of 5
AB was 3:17,3:48
Burpees, i realy don’t like them, because i suck at burpees
What is going on with the back?
Don’t know exactly but at the end of the second day when I came of the bike I felt some soreness in low back. We had to drive for about 2,5 hours by car to get home and it got worse in the car and felt like that the whole Monday. So didn’t do anything Monday, yesterday I did only frtsqts and presses and sit-ups. No metcon, today it felt a bit better but after the second push press round it got a bit worse, so I decided not to do the 3rd round.
Try to open up your hip flexors and get in a bath to relax the back!
A. Snatches felt good. No misses.
B. One set with barbell, 2 sets with KB
C.
4:37
4:36
4:34
Bike- 2:14/2:12/2:09 and 10/10 on Push Press
Was there any particular standard you wanted on the burpee to plate- jump/step/extension etc..?
Just hitting full extension on top of the plate.
GREAT times on the workout and love how consistent you were!! Fantastic Stephanie!
Did you like the barbell or KB version better?
Thanks- definitely prefer the bike to rowing!
I like KB RDLs better for sure.
Should we do the single leg RDL’s with kbs or barbell?
Whichever you prefer!
C. 4.39/4.45/5.02
Great Job!
Thanks, Tom.
You crush anything with the assault bike!
Thanks, Nichole. But today the bike was not mine. So slow.
Warm up done added a shoulder opener for snatches.
A. 115,120,130 felt solid today!
B. 115 felt weird balance wise
C. Holy suck the life out of you!
1. 6:44, 7:06, 8:02
AB was 3:03,3:20,3:43
Sets of 5 for push presses
I was thinking 10/10. No way…
I had no such expectations but 2 of 4 sets I was able to cycle quickly.
Good work Tom – happy those snatches felt good today!
This morning:
M&A/Warm-Up – done
A – 50/55/60#
B – started w/ 12kg KBs, went down to 20# DBs on third set – was probably still a bit heavy. Used two KBs and DBs – saw conflicting videos – some only using one in the hand on same side as the leg that’s moving back. Which version is right/better?
Coming back tonight to do C.
If you are using a KB then I like for the KB to be in the hand of the leg that isn’t on the floor.