Workout of the Day
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A.
Take 8-10 minutes to work on efficiency of 100/70 lb Dumbbell Snatch
B.
Five sets of:
5 Burpees
50 Meter Sprint
6 DB Snatches (3 each arm)
Rest 60 seconds
C.
For time:
30 Back Squats (135 lbs)
40 Pull-Ups
20 Shoulder to Overhead (135 lbs)
30 Front Squats (85 lbs)
20 Pull-Ups
20 Shoulder to Overhead (85 lbs)
20 Overhead Squats (65 lbs)
10 Pull-Ups
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A. Messed around with both power and split snatches with the 100# db.
B. 1:02/ 1:15/ 1:24/ 1:28/ 1:27. Did a turnaround at 25m touch line with both hands.
C. 12:46. Rough. Waited too long between the two WODs without a recovery shake after the first one. Felt sluggish.
A. Only had a 57lbs (26kg) dumbbell available so I worked on my tecnique with that! I have been a little worried about the dumbbell snatch and especially about the heavy weight… But it felt good today so I think I can manage the 70lbs as well! B. 57lbs 1:00, 1:08, 1:07, 1:06, 1:00 C. 11:57 Got really tired in my legs from all the squats. I split them up and took a quick rest when I felt I needed to. I think I rested twice on the back squats, 2-3 times on the first round of S2O. 2-3 times… Read more »
A.
Complete
B.
100#
40s-40s-42s-42s-41s
C.
9:45
The full WOD will be brutal the day of regionals. Def need a bit more work with this. Back squat and OHS unbroken. Front squat 15-15. Pull-Ups 20-20, 8-12(messed up count), 10. S2O 10-5-5, unbroken. I have to find a way to toughen up and chip that up in 10s. Whoooo I’m ready for a day of rest.
Thanks CJ.
A. We don’t have a 100# DB yet so worked with 80# which wasn’t too challenging. I’m looking forward to the 100# this week.
B. Used 80# DB x 8 reps each round.
0:58,0:53,0:54,0:54,0:53
C. 9:28
All of the squats unbroken. Pull ups were all sets of 10. STOH I went as long as I could without breaking them up but had to break up 135# to 10-10, and 85# 15-5.
A.) these are quite awkward with our ghetto 100lber. 50lb db with 5 5lb place duct taped to each side.
B.). 1:23 1:13 1:00 1:00 :59. These definitely got better as felt out setup and pull.
C.) 8:49 worked on hammering out large sets. Broke up pull ups into 10’s. Definitely room for improvement. Off to work.
Thanks again CJ
Hey CJ any advice for loosening up lumbar spine. This last week or so my back feels like 2 guitar chords. Tried foam rolling and lacrosse balls and stretching a ton, can’t seem to make a difference. Any advice?
The back issue all started after that 6dl on the min for 6 min at 75% day
foam roll while hugging a 50lb slam ball across the chest.
or
get a pvc with around a 6 inch diameter (pretty brutal though)
Thanks man I’ll try that.
Work upstream and downstream. Spend some time mashing your hamstrings with a barbell, lacrosse ball, someone stepping on them, etc…. Do all the t-spine stuff on Mobility WOD too – just search “thoracic” and you should find a ton of good stuff.
I would also spend some time with a castor oil pack on your back.