Mobility & Activation
Complete Snatch Warm-Up
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
C.
Two sets for times of:
30/22 Calorie Assault Bike or Bike Erg
30/22 Calorie Row or Ski-Erg
Rest 90 seconds
Followed by. . .
Three sets for times of:
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Row or Ski-Erg
Rest 60 seconds
Followed by. . .
Four sets for times of:
15/10 Calorie Assault Bike or Bike Erg
15/10 Calorie Row or Ski-Erg
Rest 45 seconds
D.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds
Completed on Dec. 25 2019
A. 125, 135, 145, 155, 165, 175, 185, 190, 195, 200 (2 missed + 1 completed)
B. 245, 275, 295, 320, 328 5×5
C. 3:46, 3:37 / 2:33, 2:38, 2:37 / 1:56, 2:08, 1:59, 2:00
D. Durante Core
A. 115/ 125/ 144/ 155/ 165/ 175/ 185/ 195x/ 195/ 200x
B. 225/ 265/ 275
C. Disent hace time, gym was closing early
A. Done up to 175
B. 310 lb
C. Done 34:30 w/ resta
D. Done
A. Up to 80Kg
B. 135/155/175/181Kg x 1 for 3 sets, failed 4th set
Saturday DL workout – 110/120/140/160/180Kg; couldn’t resist heavy DL
C. Subd DU (150/100/75) for bike and used Rx row; ?? that ?? has one in his sleigh for me.
150/30 – 2:46/2:33
100/20 – 2:03/1:48/1:51
75/15 – 1:18/1:13/1:15/1:17
D. Done
Wheelhouse workout! ?
Totally loved it. It’s Xmas eve here so looking forward to the 12 days tomorrow before a big Xmas lunch.
A. 135/145/157/168/180/192/205/210#
B. 245/285/325#
345#
C. 3:17/3:09(7:56)
11:43/14:53/18:08
20:48/23:34/25:59/28:20 Rx AB/Row
Howdy!
A. No snatches today.
B. 275-315-360 then 380 lbs.
C. 3:03-3:12, then 2:13-2:11-2:16, then 1:43-1:39-1:45-1:29 with erg bike and ski erg.
D. Done and dead.
Have a great day!
??
A. 115, 125, 130, 135, 145, 150, 155, 160, 165, 170
B. Done 275, 300, 335 (5×1: 340)
C1: 4:40, 4:41 (Feeling the capacity gains in the bike)
C2: 3:30, 3:15, 3:21
C3: 2:30, 2:26, 2:28, 2:32
D. Done
Great to see all the Assault Bike work paying off!
A) Up to 205 for a 10lb PR!! Goal was 200 by the end of the year so I’m fired right up about this.
B) 265/305/340 then 360 for 5×1
C) Done with Assault Bike and Ski RX…
3:08, 3:22
2:17, 2:25, 2:20
1:40, 1:43, 1:34, 1:25
D) Done
Yeah Patrick! Huge congrats on the PR!!
Home for the holidays and only have a globo gym – did the lifting and tried to do a similar wod with
.25mi run/20 burpees …. .15/15 burpees…. .10/10 burpees took ~20 min!
Good job still getting your sweat on!
A) 65,70,75,85,95,100,105,105,110,110lbs
B)165,185,205 then 215x1x5
C) total time 23:26 (I did this wrong. I rested after 2 rounds and then after 3 rounds instead of between each round. I’ll read it closer next time. This still crushed me.)
D)Done
Merry Christmas!
Merry Christmas!!
A. Up to 235 today wasn’t feeling all that great moving slow and back felt a little tight
B. Didn’t squat due to back flying to South Africa For honey moon in 3 days so just being extra cautious
Instead did:
5 sets
50 foot sled drag 50 foot sled push with 505# on sled
Rest 30-45 seconds between sets
C. RX with assault bike and row
2:58/2:56
1:47/1:50/1:49
1:26/1:24/1:24/1:18
24:55 total time with rest
D. Done
Hope you have an awesome time in South Africa!!
Thank you! Gonna be there for 10 days hope to get a little bit of fitnessing in while I’m there !
a- SNATCH PR! LAST SETS 124/126/130KG
B- done at 95%
c- done with running
d- done
Yeah!! Huge congrats on the snatch PR!!
Thanks!! very happy with the trainnig cycle
Gym was too full today so had to change today:
A. Snatches Done up to 87,5kg
B. Power Clean + 3 Push Jerk up to mid heavy 90kg
C.
1. KB Complex: 5 One Arm Swing + 5 Cleans + 5 Push Press x 5 Sets
2. Complex: 5 One Arm KB Snatches + 5 One Arm Front Squat x 3 Sets
D. 5x500m Row /1min Rest @nose breathing threshold pace
Will do the Squats the Other day
Good job getting in what you could!
M&A: ✔️
A: 95, 105, 115, 125, 135, 145, 155, 165f, 175f, 185f first time trying 185. missed my last 3 lifts. Kept going up in weight but couldn’t stabilize overhead today. Happy I could get it over head tho
B: 175×5, 205×3, 235×1
B1: 250x1x5
C: 2:50, 3:06
C1: 2:10, 2:25, 2:15
C2: 1:40, 1:56, 1:52, 1:38
Used a ski erg instead of assault bike. Don’t get to use the ski very often so that was a lot of fun
D: ✔️
Bamboo bar! Might be worth an investment!
A. Built up to 140! Best snatch from the floor is 142.5 so I’ll take it! 145 miss
B. Still building my way back up to my big back squat numbers of yesteryear… did 190/215/235 then 245lbs for E2M. (10lbs under my 95%)
C. 3:30 / 3:41
2:45 / 2:58 / 2:58
1:52 / 1:48 / 1:46 / 1:33
Died!
D. Done
Hoping to wake up early to get in a workout tomorrow morning before our Xmas Eve class.
Pull back hard and punch that bar behind you. 145+ is there all day!!
A. 135,145,155,165,175,185,190,190,195,200
B. 275×5, 315×3, 365×1, 5×1 @ 400
C. Don’t know splits but total time was 25:58
D. Done
Hello!
A) Up to 32kg (80%) they didn’t feel good today, shoulder started to feel weird so I stopped there.
B) 5 x 60kg (70%) / 3 x 68kg (80%) / 1 x 77kg (90%)
Then 5 x 1 @ 81kg . Those felt really good and strong today, I wasn’t expecting this after all the heavy WB Saturday.
C) Erg Bike and Ski Erg
C1 – 3:38 / 3:43
C2 – 2:42 / 2:32 / 2:43
C3 – 1:38 / 1:33 / 1:38 / 1:33
D) Done ??
Have a great day!! ?
Legs are looking strong Sabrina!
Thanks Tino!
A. 50,55,60,65,70,72.5,75,77.5,80,82.5kg
B.1. All sqts done with tempo 42X1
5x90kg
3x100kg
1x110kg
B.2. E2MOM 3x100kg
(Building tension on knee tendons is feeling good)
C. Done Assault bike and Row
C.1. 3:23 3:19
C.2. 2:20 2:16 2:18
C3. 1:45 1:44 1:42 1:36
D. Done
??
A. Up to 195 and then 2 misses at 205.
B. 315/315/325/325/335 had the Velcro belt explode at the bottom of a 325 squat
C. 6:54/7:12 and skipped to do the class wod. Nice easy partner wod and mobility. Don’t you worry Tino 😉
??
A. 135-235#
B. 255, 295,335# then 335,345,355,365,375#
C. Done but didn’t get total time.