Mobility and Activation
One set of:
Twisted Cross Stretch
x 60 seconds per side
Followed by…
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Followed by…
Two sets of:
Med Ball Hamstring Curls
x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Set 4 = @ 80%
*Sets 5-7 = @ 85%
B.
Four sets for times of:
20/15 Calories of Assault Bike
5 Muscle-Ups
5 Ground to Overhead*
5 Muscle-Ups
Rest 3 minutes
Suggested loading per set:
*Set 1 – 175-185/105-125 lbs
*Set 2 – 185-205/125-135 lbs
*Set 3 – 205-225/135-145 lbs
*Set 4 – 225-245/145-155 lbs
Compare results to January 1, 2019.
C.
Complete as mamy rounds and reps as possible in 5 minutes of:
5 Kettlebell Front-Racked Kettlebell Squats (32/24 kg)
50-Foot Front-Racked Carry
50-Foot Farmer’s Carry
Compare results to January 1, 2019.
A. 105-115-120-125-125 *back/hip arent feeling 100% today, so kept it low and with Power Cleans/Jerks
B. Opted for the Performance Workout today to avoid more heavy pulling from the floor. Sets were:
1 – 6 cal / 10 thruster
2 – 6 cal / 9 thruster
3 – 7 cal / 10 thruster
4 – 8 cal / 10 thruster
5 – 7 cal / 10 thruster
C. Went UB with 20# DBs (way too light), but lost count of Rounds
Overalll, bit of a slack day but necessary to keep moving/training.
Glad you’re being smart. Hopefully a lighter day will have you feeling better tomorrow. If not best get it checked out.
Warm-up: done
a) C and Js working at 205, 220, 235, 250, 267#… all powers
b) This was a doozy again
set 1 – 2:48 at 185#
set 2 – 3:28 at 205#
set 3 – 3:49 at 225#
set 4 – 3:35 at 245#
MU all unbroken
*also went with the heavy weights compared to Jan 1st, happy with this today
c) Rx 5 rounds + 5 squats + 25ft FR carry…much better than Jan 1st