Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch
B.
Three sets of:
Single Leg Romanian Deadlift x 6 reps @ 3011
Rest 45 seconds each leg; 90 seconds after the set
C.
Every minute, on the minute, for 24 minutes, complete:
Interval 1 – Assault Bike x 15/10 calories
Interval 2 – Burpees onto a 45 lbs plate x 10 reps
Interval 3 -Double-Unders x 20 reps + Rope Climb x 1 ascents (To make this more challenging, substitute legless rope climb)
55+:
No Double-Unders; Rope Climb x 1 ascent
A. 40-45-47-50kg Felt solid
B. 20-22-25kg DB These are starting to feel stronger each time!
C. 12 cals AB + burpees (no plate) + 1 RC
Bicep/tricep openers and rdl’s on wednesday
And mu attempts and hs walking got pr of 8 steps
Thursday:
Bi tri openers
T,y,i’s
A: Snatch only up to 75# today. Just hard on my shoulders.
C: done
Congrats on your PR!!
Thanks, 1 step more than before!
DMA – Done
A. 125/135/145/155
B. Skipped
C. Class using AB and ropes. How to sub row and short rope(have to jump to it)
Made all rounds, except legless rope climbs failed after 3 rounds.
A – Power snatch doubles to 135.
B – 70# KB, up from last week.
C – Class was using all the Assault Bikes so I used rower (15 cals). This wasn’t bad at all and I actually felt guilty not doing the AB because that would have sucked worse.
Only time for part C today
AB at 65-68 RPM for 30 sec 7-10 Cals
10 Burpees to a 45 plate
1 rope climb
A. Up through 185
B. Done with 25/35/44
C. Complete with legless
Nice Keith!
DMA: done
A: up to 120
B: skipped
C: subbed 15cal row for AB, 3 strict pull-ups for rope climb. It was hard, but got through it when I didn’t expect to.
Great job Tom!
A: 205
B: Done
C: Done with legless. Wasn’t as bad as I anticipated.
Awesome Brent!!
C. Complete, subbed box step ups for interval 3. Alternate rounds of weighted (15#) DB, then next round no weight and 2 strict pull-ups. Still trying to test out knee and get used to bending activities. No jumping yet though.
A busy day at school, so only time for C
A. 115-135
B. Done
C. Done as Rx, regular rope climbs
A. 95,95,105,105,115,115,120,120
B. Missed
C. Made 4 rds RX, scaled to 10 Cal on other 4 rounds.
A. Muscle snatch from blocks (mid patella):
55-65-70-75-80-85-90-95m(Power)-85-90#
B. 24kg KB
C. Done Rx (All Legless climbs; this was a bit spicier than I’d like…there was no rest after the ass bike the last 2 rounds, straight into them burpees…ouch!)
A. Skipped: doing snatch tomorrow with Invictus weightlifting
C. Did 15 min: 10 bike/8 burpee/20 DU
A. 65, 70, 75, 80
B. Done with barbell
C. Done. 4 pull-ups instead of rope climb. I loved it!
Great work Theresa!!
DMA : Done
A : 34/34 – 36/36 – 39/39/39 – 42/42/42 kg
B : Done with 24kg KB (difficult to keep balance)
C :Ran out of time (did some gymnastics before this)
Only had time for the 24 min EMOM today. No rope so did: 10 cal AB 10 burpees to 45# plate 30 DUs Man, that sucked the life out of me. By the last two rounds, I literally got off the bike straight into the burpees. If you’re ever in my neck of the woods, please join me in doing this stuff at 8,000 feet… 🙂 I think I’m also feeling the effects of being on my fifth straight day of working out. Did in-house comp on Saturday (two workouts and a clean ladder), the lift-off lifts + WOD on… Read more »
Yikes, 8000 feet?! I would be winded just walking up some stairs!
Congrats on your PR’s – that is AWESOME!! Hope you had a great time at the weekend comp and yes, you are due for a full rest day!
Yes! We are at 8500 feet here! But makes it nice when we go to competitions at lower altitudes!
Nice PR!
Thanks, Rob! Now I just need to fix my early arm bend!
Mobility completed. I needed some extra time to work on my glutes because they were tight and sore from the lunges yesterday.
A)95#(2)/100(2)/105(3)/115(3)
B)35#/40(2) I am stronger on my left side.
C)Completed. Needed to switch the bike for 15 calories on the rower as the bikes were being used by the regular class.
A1. Complete
A2. Complete
A3. Barbell complex 3 sets used to be a staple and fun.
1st: bar 2sd: 75# 3rd: 95#
3sn rdl ” ” ” ”
3sn pulls. ” ” ” ”
3sn msn. ” ” ” ”
3sn presses. ” ” ” ”
3 ohs. ” ” ” ”
3 sndrop. ” ” ” ”
3 SnBal. ” ” ” ”
3 pwrsn. ” ” ” ”
3 sn. Dnd. Dnd
B. Complete
C. Emomf24m
15,15,15 rest of rds was 10. Everything else was good to go legless included.
DM&A
A. 1-2 @ 165 / 3-4 @ 175 / 5-7 @ 185 / 8-10 @ 205
B. Done (53# Kbs)
C. Done (15 Cals / 10 Burpees / 20 DUs + 1 Legless)
I have a rope but it’s on a tree outside. I could do them , but it’s 15 degrees lol (Colorado). 4 pull-ups? Or any other suggestions?
Haha – I’m in the same boat. Our ropes are on the building outside and we only use them when it’s warm… I’m just going to do more DUs as those are my nemesis… Where in CO are you? I’m in Aspen.
Woodland Park! Just up the pass from Co Springs. I’ve already turned on the heat in the garage, I’m not opening the door now lol
I’ve driven through Woodland Park many times on my way to CO Springs! I’ll have to come say hi next time… 🙂 Can only go that way in the spring/summer/fall though as Independence Pass is closed now.
Definitely, next spring or summer when things are back open!
Beautiful part of the world – CO is my favourite place to be. Have friends in Lakewood, so have been there many times. Not for a while though…. Need to get back!
We love it here! Stop by for a garage training session when you visit!
THank you! Will do!
We do have ropes, but you could also do arm over arm sled/plate pulls. With a jump, I think that I usually pull about 6-8 times to get up the rope (legless).