Workout of the Day
Dynamic Mobility and Activation
Three sets of:
PVC T-Spine Opener x 20 seconds
Ankle Mobility Pulses x 10-12 reps
Hawaiian Squats x 5 reps per leg @ 3311
and then . . .
One set of:
Reverse Snow Angles x 15 reps
DB External Rotations x 10-12 reps @ 3011
A.
Five sets of:
Narrow-Grip Overhead Squat x 2 reps @ 3311 + Narrow-Grip Overhead Squat x 1 rep
Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.
Every 2 minutes, for 10 minutes (5 sets), complete:
High Hang Snatch x 3 reps @ 75% of 1-RM Snatch
and then . . .
Every 2 minutes, for 8 minutes (4 sets), complete:
Snatch High Pull x 1.1 @ 95-100% of 1-RM (use straps)
C.
Three sets of:
Alternating Front-Racked Reverse Lunges x 6 reps each leg (increase load from last week)
Rest 60 seconds
Single Leg Deadlift x 5-6 reps per leg
Rest 60 seconds
D.
Three sets of:
Banded Single Leg Glute Bridges x 15 reps each
Rest 15-20 seconds
Banded Hamstring Curls x 30 reps
Rest 15-20 seconds
A. 50kg,55kg,60kg,65kg,67,5 kg
B. High Hang – 52,5 kg Snatch high pull – 70 kg
C. 70kg lunges
2x32kg KB one leg Deadlift – have to perfect the form here
D. Done
M and A done
A. 45, 55, 65, 75, 85. Much better than previous workout.
B. 130, 185.
C. 135, 32 kg bell
D. Done
I
Mobility done
A. 95,115,135,155,175
B.145,195
C. 155 for both
D. Done
Did mobility work (plus some light handstand drills and a hollow hold practice )
A. @75#
B. @125# & 165#
C. @155# 2×70# KBs
D. Done
Will be trailing the program by a few days.
5’7″ 175 49 (5 years CF)
Mobility done (really liked the PVC T-spine opener)
A) 33-43-43-53-53 (jerk grip position) this surprised me!
B) 53-63-63-63 H.H.Snatch…then…Snatch HP 83-93-93-93-93
C) Alt. Front Rack Rev. Lunges 63-73-83/Single-leg DL with 26-35-44 KB
D) Done
Mobility done, did bit more before I got to gym also to help shoulders.
A done with 30kg only and got very close to jerk grip, so feel good.
B done with 1@40kg, 1@45kg, 3@50kg
Hi pull done with 67&70kg.
C lunge @30kg, 35kg, 35kg
Single leg deadlift 20kg, 24kg, 32kg
D only did two sets of single leg glute and one set of banded curls. Felt it in hammies after second set of glute raise
Mobility done.
A – Dropped back down to 75 from 115 last week to focus on range of motion. I’m still a ways away from jerk grip but getting there.
B – 115#. 175#.
C – 135#. 135#. It’s confirmed – left leg not quite as solid as my right.
D – Complete.
A. 95
B. High hang 105, High pulls 185
C. lunges 95, Deadlift 35lb D.B
D. Done
1st Mobility done, 2nd missed (will do tomorrow)
A. 85/95/105/115/120
B. 85
C. 120
D. Done w/ 2 35#kb
Started with a 1 mile run 8:36! Getting better!
Yay!! Speedy!
Nice work Litsa!!
Thank you!!!
Traveling this week. Did today’s workout in the office “globo” gym – mirrors, chrome bar – ugh. Anyway.
A) 95lbs all sets. Interesting learning experience. Kept grip at clean width but had to really focus to keep heels down, low back in line (cramped on first couple of reps. Good stuff!
B) 95# (stayed lite worked on form) then 135#, 145#, 155#, 165#. Forgot straps and no dropping the bar – silly rules.
C) 95# and 35# DB each hand, resp. Another new experience with the single leg DLs.
D) No bands. Improvised and stretched a bit.
Great job getting your training in!
Mobility & Activation done.
A. Used empty 45-lb bar to focus on mobility; got my grip narrowed to .75″ inside my jerk grip for each hand.
B. Done with 95# & 125# respectively (no straps on high pull – don’t own any)
C. a) 80#/80#/95# (should’ve used 95# for all sets), used 1.5 pood KB for single-leg DL… wasn’t sure if this was what was intended.
D. Done
KB or barbell work for single leg DL!
Did Iron Scap COS and 7 rnds of 12 rev hyper and 10 GHD sit ups
Mobility done along
A. 125# Hands moved in to the finger gauge. A big move for me:)
B.140# then 190#
C. 145# and 70# KB in each hand
D. Done.
Mobility done
A. #115
B. #165 No misses.
C. #135/#53
D. Completed
Went ahead and did Saturday’s (B portion) in the afternoon 7:19.
(60)
M/A done
A. 65# still working on that last bit of mobility since shoulder surgery in Feb.
B. 65# and 85#
C. 65# and 35# DB’s
D. Done
A. 25,35
B. 55and 85 high pull
C. 55,65,75-DL 44 Kb
D. Done
Mobility and Activation done…loving this.
A. 95/105/110/115/125
B. high hang snatch @ 85; snatch high pull @ 105
C. front rack lunges @ 105; DL with 2 44# KB
D. Done
A. used for squat therapy; 35# bar against wall to medball (lower than last week)
B. (125); done at 95#/125# pulls
C. 75# lunges/26# kbs for DL
D. done with green band (single strand)
Cascade Games 2nd go around 178, 2 reps better but nowhere near the scores being posted by the stud 40-45’s.
A-Up to 85
B-130x3x5 sets
C-175×1.1x4sets
Skipped rest
Mob and Act done
A. 35, then 55 for all. Really tried to sink into it at the bottom. Felt better this week but went lighter.
B. 90, 120 for pulls
C. 95 lunges, 65 deadlifts those were tough but so good
D. only one set will do rest tomorrow
A. 95-105, one fist-width narrower than normal
B. 95-125, skipped pulls
C. 145# lunges, 32kg kbs DL
D. Done