Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds
and then …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-10 reps
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance
You can choose to stay at the same weight for the 3 sets or to build over the course of the 3 sets.
B.
Every minute, on the minute, for 4 minutes:
Drop Snatch x 2 reps
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
*Keep this light and focus on fast footwork
and then …
Every 2 minutes, for 12 minutes (6 sets)
Snatch Lift-Off + Snatch
Build over the course of the 6 sets to a heavy snatch lift-off + snatch. If it is feeling good then continue to build in weight for 2 more sets.
C.
“Power Hungry”
Max Assault Bike Cals x 3 minutes
Note:
This is an all out, max effort. You should be falling off the bike at the end of the 3 minutes, having given everything you’ve got. If you do not have an assault bike then please row x max calories in 3 minutes. You can check to see what you got on July 31, 2018 and try to beat those calories.
Optional Session (Best performed 3-4 hours between sessions)
A.
Four sets of:
Rear Delt Raise + Side Delt Raise x 6 reps
Rest 30 seconds
and then …
Five sets of:
Yoke Carry x 40 Meters
Rest 2 minutes
B.
Two sets of:
Banded March x 3 minutes
Rest 2 minutes
DMA. DONE
A. SN BAL – 95/135/165
B1. DROP SN- 95/95/115/115
B2. SN LO + SN – 95/95/115/115/135/135
C. 55 CAL- 53 CAL 7/31…..WHATS A GOOD WORK /REST PACE FOR THIS?
GYMNASTICS PRACTICE…FINALLY LINKED 2ND BMU…..5 TIMES GOT DOUBLES….HOPING FOR TRIPLES SOON!!!!
A. DONE
B. Worked up to an ugly 145 me and starch not friends but getting better could not fo 135 when I started
C. 57 cals did it see this one must of missed it last time. Thought maybe I went out to slow. But last minute told me I went out about right LOL day behind these days
Did yesterday’s program
A. Cleans 135-205
C.
Row 1000M
15 PU
20 Stationary dips
15 PU
Row 1000M
11:28 Row times at about 4 min each set. PU 15/8/7 Dip 5/5/5/5
5.03 mile run in 52:11 ive felt so slow these past few weeks 🙁 I did have some pretty good hills today though
Did fs from yesterday 175#×2
Power hungry: 57 cals in airdyne. Got 51 last time. One of my clients came in as i was finishing and subsequently laying on the floor. He said, “Man Amber. Never seen u on the floor like that before.” He will be doing that tomorrow ???
Accessory work done
Hahaha let us know how he does lol!
Great job with your improvement!
A. Skipped
B. Snatch Lift Off + Snatch up to 155
C. No ABs at our local box. They bought the generic ones and they are crap. Did this instead:
Every 3:30 for 21 minutes (6 sets)
20 cal row (all rows :60 or less)
10 Strict HSPUs (unbroken)
15 GHD situps
10 Burpees
A. 85# lightened it up this week to focus on pulling down faster
B. 55# for all sets on drop snatch
Snatch complex: 55/65/75/80/85/90
Not sure why, but all felt good and in a squat until final rep, that was a power.
C. Had to get kids, will hit this one tomorrow!
D. Skipped
B: 210#
C: 86.6 cals. 15m downtime after this. Worse feeling than I remember it being.
Looked up Dec 18, 2017 and did 72 back then.
A. 85/95/105
B. BB then worked to 100 105F
C. 36
Did group wod. 40*30*20*10 HR push ups/Cal row (25″ HS walk between each set) 16:56
A) 65/75/85
B1) 65
B2) 85/90/95/100/105/110/110
C) 38 cals
DMA done A) 75/85/95 B1) all @75 B2) 70/75/80/85/90/95/105/115 (5# squat snatch PR, it was and ugly and slow squat snatch but I got it. C) Rower. 72 cals. 8 calories better than last time. Optional session: A1) 15# DBs. Went light to really target the rear and side delts. A2) no yoke so I did 5 sets of 100’ farmers walks (turn at 50’) @160# each hand B) red rogue band. These were deceptively tough. First minute of the first set I was like: this isn’t so bad, I think I’ll use a heavier band on the next set.… Read more »
Congrats Steve!
DMA done
A/B. Skip
C. 47 cals (held 71-74 for first 50+ secs, then 68-65 for a while and then I think I just closed my eyes and held on for dear life for last 90 secs…don’t think it dropped much below 60).
D. 5 min emom barbell hip thrusts, 176# x 10 reps
Shoulder PT
Awesome Cheryl – that is really good!!
Thank you!
Just looked up the December 18th one and had 43 cals, so happy to see some improvement!
That is awesome Cheryl!!
A. 185/200/210 (10# PR)
B1. 105#
B2. 135/145/155/165/175/185 (no misses), missed 195 and called it a day
C. On the Airdyne today at the home gym so nothing to compare to – did 20 sets of :30 on/:30 off instead.
D. Rear Delts/side delts done
Congrats Joe!!
Thank you!
A. 30/40/50 kg
B1. 2×30/2×40 kg
B2. 40-45-45-50-50-55-60-Failed (Not happy doing snatches, but today was better than last week)
C. Rower 64 Cal Unfortunately nothing to compare to
A. 65/ 85/105
B. All drop snatches at 65
Then 85/90/95/100/105/110/115
C. 35…nothing to compare to
Warm up done Combined a little of yesterday and today, didn’t workout yesterday as I was drained and hadn’t slept well. A) from today, snatches up to 117 Then cnj to a quick heavy single @ 145. Wasn’t feeling it so didn’t go heavier FS) just did 3 sets to save some leg power @ 145 C). Didn’t have anything to compare to bc I didn’t start until mid aug. But got 37 cals today. Wasn’t falling off the bike ? but was as intense as I was comfortable getting right now. Then sat on the bike for a nice… Read more »
Hope you feel better as well!
78 cals – 2 cals better than last time and I felt a whole lot better this time.
Resting everything but legs.
Awesome Rob!
DMA – done but needed to change the 400m to a 200m due to hip. A. 35/40/45 I kept this very light. I can not really transition my lower body quickly again bc of my hip. When I try I push the majority of the weight onto the good side and wanted to stop that from being a habit. B1. PVC/35 bar – dropping into a squat is challenging enough for now so I went with proper form over weight B2. 55/60/65/70/75/80/85/90 – new PR not really sure how to feel about that bc I never got under the bar… Read more »
A. Up to 165
B1. 105 across
B2. Up to 175, missed 180 but felt good
C. 62.1 cal, 1 more than last time. Tried a steady 75 pace, still just as horrible.
Long warm up and mobility
A : did all sets ; 30 kg first lifting session snatch for 2 weeks
B : drop snatch : 35/40
C : 45/50/53/ failed 55 kg x 6 ( got under it but chicken out)
D : 38 kcal rouge bike this time – 40 kcal last test ( no feeling in my legs) love it –
DMA: done A. 85#, 95#, 100# B1. 55# *worked on keeping my elbows more vertical in my set up (down instead of back) like you said last week. It was a little harder than I thought. I think it’s just a habit though. I’ll try to post a video. B2. 75#, 80#, 85#, 87#, 90#, 92#, missed 95# *I noticed my bar path gets off when it starts getting heavier. I lowered my weight and just practiced staying more vertical. C. 37 cal. that’s exactly what I got on the 31st. : / *I may try this again on Thursday.… Read more »
Happy to hear you were able to work on what we talked about from last week!