Workout of the Day
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 85% x 2 reps
*Set 8 – 85% x 2 reps
Rest 2-3 minutes between sets for the last four sets.
B.
Take 20 minutes to build to today’s heavy Snatch
C.
Five sets of:
Snatch Balance w/4-5 second hold x 1 rep
Rest as needed
(use 60-80% of 1-RM Snatch – drilling perfect receving position)
Perform a snatch balance, and then hold the bottom position for 4-5 seconds, working on good external rotation (showing the armpits), weight balanced, and chest tall and proud.
D.
Every minute, on the minute, for 10 minutes:
32/24 kg KB Swings x 12 reps
Chest-to-Bar Pull-Ups x 8 reps
A) Felt off but back squatted 245
D) Skipped the 6th round
B) & C) Did this on Wednesday
Snatched 145, was under 150 7 times so mental
Felt like shit today everything was heavy, no motivation.
A. Done
B. 85kg it was hard.
C. 4 sets @ 80kg
D. Done, skipped 3 minutes, grip couldn’t keep up.
Day behind as travelling so did this today
A- based from 250
B- 135
C- 95x 2110×3
D- subbed CTB with butterfly pullups as fatigued from skiing 🙂
A 1×125, 1×130, 2×125, 2×130 based off 145 felt good
B Up to 75 kg (based on 80 kg), felt terrible today, no focus or push.
C Stayed light and worked on mechanics
D 6 rounds, again, feeling shot.
A. Completed based off 415
B. Successfully completed up to 225, tried 230 twice and failed. Focused on the catch (in preparation for the SBalance)
C. Worked on form and completed from 145-195lbs
D. 8 Rounds as RX’d, and completed the last two as fast as possible…that got hard!
A. Based off of 97.5kg
B. Worked up to 65kg. Tried 70 twice and it went up very easy but it was a little in front. Need to work on the bottom being tighter.
C. 45/50/50/50/50kg had a little trouble at the bottom. Really focused on a tight tall catch.
D. Made it to round 6 UB and then broke pull ups. Round 8 went over time so sat out round 9 ajd finished round 10.
A.Based off 390#.
B. Plan was to work up to 215#, and got it; tried for 225#, but failed. Pull was good, just didn’t get the catch right. Stopped here.
C. 145-155-165-175-185.
D. Due to lack of space, and pull up bars were unoccupied, decided to do Skill EMOM, 10 mins x 8 Unbroken CTBs. Done.
My L ankle is definitely getting stronger! Still wrapping with tape and I modified my snatch and snatch balance stance to wide, to lessen the amount of footwork involved. The position felt weird but strong.
A. 100,125,160,190,215,225,215,215. No pain in the bottom!!! Yay!
B. 145#, a 5# PR
C. 105,110,115×3
D. Done. Dude . . . . my grip was SHOT!!! Missed a couple rounds.
Great work on your PR!
A. 55, 70, 85, 100, 115, 120, 115, 115
B. Hit 165 easily current pb is 172 went for 176 twice landed it but lost it behind.. it’s coming soon!
C. Worked off a 1RM snatch balance of 90kg went 55, 60, 65, 70, 75 easy stuff hanging out at the bottom was cool.
D. Subbed C2B for ring dips after first round caught up on the weeks stuff yesterday and had torn hands.. saving them for a big next few days 🙂
Also doing the 30 day 30 min squat hold challenge!
A. 135/155/185/225/255/265/255 B. Worked up to 140; felt great up to that point, but failed 145 (current PR) and got in my head about getting under it….been feeling light going up, but I have a real problem with mobility and locking out in overhead squat, so once I missed it I was afraid of going under without locking out. C. Stayed at 95#, since this is clearly what I need to work on and drill correctly *MU work, trying to work on linking (wanted to do it before I destroyed my grip on D…in hindsight, it didn’t fit very well… Read more »
A: 140/185/225/265/300/320/300
B:225, 235f
C: 155/155/165/175/175
D: done
Failed to finish 5th minute in time and failed to finish 9th minute in time. Finished each set and then waited for the next minute to come up. Added two more sets at the end for the two I missed. Limiting factor was definitely chest to bar pull-ups.
A. Based off 375
B. went up to 205
C. 165.185,185,195,205
D. Made it through 7 rounds Rx. Forearms were toasted.
A. Done, based off 425. Felt real good
B. 235#(PR) Felt good so went I for it. Had more in the tank but stopped after a 5# PR.
C. Done @ 185#
D. Done but grip went after 8 also. Still finished.
Awesome work Brian!
A. Off of 420
B. 85kg
C. 135×2, 145×3
D. Completed 8 total rounds, like everyone else, grip was the issue
A) done off 425
B) hit 235 easy then near miss at 250
C) 135,135, 155, 185, 185, 205 productive drill!
D) scaled kb swings down to 8 reps and hit all rounds of pull-ups unbroken!
A) off 355
B) 225
C) 135,155,185,185,185
D) 4 rnd, 1 off, 3 rnds, 1 off, 1rnd
A. Done off 245
B. 135 # – 5 lb pr 🙂
C. Done
D. 3 rounds then stopped chest to bar bc of rip on hand
Awesome work on the PR Kristi!
Thank you Nichole!! The programming has been great!
A. 160, 195, 250, 295, 330, 350, 330, 330. No misses.
B. 200
C. 235 – I went over the % but kept the holds. No misses
D. This was rough. Only 6 or 7 of the ten rounds were completed.
A. Up to 330×1, 308x2x2
B. no misses to 198, miss208x3
C. 155, 165, 175
D. made it 5 rnds then took out KBS and just did 10 CTBs… made up some of the weekend training yesterday (team rope climb/GTO/DL/HSPU) so grip was fried from round 1… a little under the weather on FRI so had a couple extra rest days but am back on track now.
A. 210,260,340,370 445,. Did not finish the last three sets.
B. Worked completely on technique and form.
C. Same as B.
D. Finish 5 minutes in the correct time, just completed the other 5 minutes.