Workout of the Day
Mobility and Activation
Three sets of:
Band-Assisted Anterior Pec Stretch x 30 seconds per side
Foam Roll Lats x 30 seconds per side
Ankle Pulses x 15 reps per side
followed by…
Two Sets of:
Press in Snatch x 5 reps
Reverse Snow Angel x 10 reps
A.
Five Sets of:
Snatch Balance x 1 rep + Overhead Squat @ 3211
Rest as needed
Increase weight by 4-6% from last week.
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 85-90%
C.
40-49
Every minute, on the minute, for 24 minutes complete:
Min 1 – Row 250/200 Meters
Min 2 – 8 Strict Handstand Push Ups
Min 3 – 10 Burpee Box Jump Overs (24″/20″)
Min 4 – 5/3 Muscle Ups
50-59
Every minute, on the minute, for 24 minutes complete:
Min 1 – Row 200/150 Meters
Min 2 – 8 Strict Handstand Push Ups with a 2″ riser
Min 3 – 8 Burpee Box Jump Overs/Step Overs (24″/20″)
Min 4 – 3/1 Muscle Ups
60+
Every minute, on the minute, for 24 minutes complete:
Min 1 – Row 175/125 Meters
Min 2 – 8 Strict Handstand Push Ups with a 4″ riser
Min 3 – 8 Burpee Box Jump Overs/Step Overs (24″/20″)
Min 4 – 5 Ring Dips
A. worked up to 155 lbs
B. worked up to 160 lbs which is my pr
C. row 250 , 8 strict HSPU , 10 burp box jmp over , 5 chest to bar pull ups for 6 rounds unbroken , that was something !
B. 6 sets @ 120#
C. Made all 24 but did Bar MUs (I attempted 1 ring MU each time and after the fail, moved to the bar) and used 1 ab mat for strict HSPUs for first 10 and then moved to 2 ab mats.
Mobility done
A. 115/135/155/185/195
B. 165/175/175/175/175/155
C. Failed to complete burpeebox within minute on rd4 finished
Can anyone tell me how I might go back to find previous workout posts? Helpful when trying to work off previous results. Thanks
A. 100/120/145/150 up 5% from last week.
B. 145#. Went straight to 145#. Should have worked up to it. Failed the first two.
C. Only 20min time constraints. Sharing rowers, slowed the starts. 225M avg. Kipping HSPU’s, MU’s 1/2/3/2/1, doesn’t sound good, but I was thrilled as for some reason lately I have lost the ability to do them. Wasn’t kipping.
A. LOVED IT!
B. 115/135/135/145
C. 145
D. All Complete. MU were solid 3+2 every round.
Mobility done
A. #75
B. #65/65/75/75/75/65
C. Done (ring dips yellow band)
A. 65, 65, 76, 85, 96, 105
B. 85, 85, 96, 105, 111.6
C. scaled to 4 negative hspu/6 burpee BJ/1 MU
A. Worked up to 125
B. 135/135/140/140/145/145
C. Completed w/ jumping muscle ups. Getting closer I think
@nicholedehart:disqus – I am noticing a slight dip in strength on mainly Oly lifts but more endurance and stamina in Metcons and high rep workouts. Is this natural or ami I not going hard enough on Oly lifts?
Hey Steve,
Our focus isn’t a strength program as we approach the Open, however you should be maintaining your strength in your Oly lifts. I believe you took some time off from the program, correct?
Yes, a few days. It’s not a dramatic decrease in strength. But I just assumed metcons to have that affect.
A.155# Across
B. 165# Across
C. Ok, Kept it RX for 4mins, Then, Row’d 250m, 6 SHPU’s, 8 Burpee BJ’s, 4 MU’s until 10min mark, then, finished the remaining 14mins performing 250m row, 5 SHPU’s, 8 Burpee BJ’S & 3 MU’s. BRUTAL EMOM.
Masters 50-55
a. all at 95lbs (hurts to catch in the drop right now)
b. 155lbs
c. 200m rows
4 HSPU (just getting these going)
10 bbju done
1 muscle up per round. Just getting these back after the shoulder injury
Felt better today. The mobility work is helping along with the other work I am doing.
A. 95/105/115
B. 95×2, 115×2, 125×2
C. (50-59) 5 SHSPU/round – UB no riser, think I scaled too much. All others Rx.
A. 70/90/110/120/130
B. up to 120
C. 200 m rows
8 shspu with 1 abmat, UB
10 burpee box overs
MU attempts….closer
Really enjoyed this one!!
Awesome to hear Karen!
MOB: Done
A. up to 105
B. 95…cake walk…yes!
C. Done…scaled a lot…shorter row, handstand push ups turned into wall walks & MUs ended up dips & pull ups (oh well, I tried)
Mobility done
A. skipped
B. 85/85/90/90/95/105 failed 3x. Soooo close on the 105. Just needed to totally lock it out. Next time! 🙂
C. Went better than I expected. Hit everything with no trouble. Did sub 3 banded MU on lower rings for reg MU.
A. 95-135
B. 95-135
C. Done. Row was avg 225m, MUs were 3s, last set 4.
A: up to 135
B: up to 165
C: Done. RX
-ROW Done :53 sec avg
-SHSPU Done (w/o riser but evolved into a kip or two toward the end…)
-BBJO Done
-MU Done
A-Up to #155, #10 increase
B-3×145, 3×155, #10 increase
C-Row 250/250/250/250/225/245
SHSPU 8/8/8/8/7/6
BBJ 10/10/10/10/9/8
BMU 4/4/4/3/3/3
F 50-54 NW
A. 45,55,65,75,75
B. 65, 75, 80, 85, 90, 95(missed)
C. Done. Subbed 5 c2b pull-ups for muscle ups. Best rowing ever for me today! Worked on speed start from Shane Farmer.
Fantastic to hear April!
Woke up with a back issue this AM:(, feeling like my hips are off. Extra mobility for hips/back, then what was written. Press in snatch still a struggle. A) Super excited for the snatch balance, but any jumping movement and I felt the twinge in my back. Just did the tempo OHS x 2, worked up to 120#. B) Skipped C) Again had to mod. 200m row, 8 SHSPU(last two rounds had to break these up 5/2, 4/2), 15 Burpees(no jump), 6 strict pull-ups and 6 strict dips. Still a great workout! Hoping a little scaling and TLC will get… Read more »
Hit up a chiro if you can and get those hips adjusted!
I’m on the books! Thanks Coach:)
Get some body work done…hope your feeling better soon!!!!
Just trying to keep my body functioning at a high level seems to get harder and harder for me. But, ya know, everyday is a new day!