Workout of the Day
Mobility and Activation
Three sets of:
Press in Snatch x 5 reps
Prone PVC Pipe Pass Thrus x 10-12 reps
Pectorals SMR with Lacrosse Ball x 60 seconds per side
A.
Four Sets of:
Tall Snatch + Drop Snatch
Focus on speed and perfect mechanics…load used should not be the focus.
B.
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
C.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
D.
40-49
Every minute, on the minute, for 24 minutes complete:
Minute 1 – 15/12 Calories on Assault Bike or Concept 2
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 16 Front Rack Alternating Reverse Lunge (135/95 lbs)
Minute 4 – 5/3 Bar Muscle Ups
50-59
Every minute, on the minute, for 24 minutes complete:
Minute 1 – 12/10 Calories on Assault Bike or Concept 2
Minute 2 – 8 Butterfly Pull-Ups
Minute 3 – 16 Front Rack Alternating Reverse Lunge (115/85 lbs)
Minute 4 – 3/1 Bar Muscle Ups
60+
Every minute, on the minute, for 24 minutes complete:
Minute 1 – 10/8 Calories on Assault Bike or Concept 2
Minute 2 – 8 Chin-Over the Bar Pull Ups
Minute 3 – 16 Front Rack Alternating Reverse Lunge (95/65 lbs)
Minute 4 – 10/7 Ring Dips
A. Done worked up to 155
B. Worked up to 195
C. Hit 90% but missed 95%
D. Done, it was challenging, scaled the lunges to 115lbs
Must have hurt my shoulder doing Amanda, Pass-thrus hurt and could not hold an empty barbell overhead in snatch grip; took the rest of the night off to rest it.
A. 45# bar
B. 65, 75, 85, 95, 95
C, 105#
D. did 3 rounds ran out of gas, hectic week, my son’s getting married
A. Worked up to 75 lbs. That was fun to learn something new!
B.135/145/155/165/170
C. 165 for 4 sets then 155 x2. Shoulders got soft.
D. 15 cal row
15 Ctb
135 lb lunges
3 ring MU
Could not get to do Bar MU today due to class. Increased the ctb and did ring mu. BAR mu are tough for me so this was probably good to stay moving.
Any good bar Mu progressions out there?
MOB & ACT done
A) Done at 55#
B) Done at 55#
C) Done at 83#
D) Done with ring rows due to shoulder, stationary dips X7, and lunges at RX weight, though my lunge rep scheme was 16, 14, 16, 12, 12, 16
This was hard and i scaled a LOT!
Mob. & Act.: completed
A. 95/95/95/95
B. 115/115/125/125/145
C. 125/125/135/135/145/145
D. 15/15/15/15/15/12
12/12/12/12/8/10
10/10/10/8/6/6 (all @ 125#)
5/4/0/3/2/0
Energy depleted!!!! Need a recharge!!!!!
A. Not done
B. Up to 155
C. Up to 180
D. 12 cal/ 12,12,12,10,10,10CTB/10 lunges/5 BMU
Mobility and activation completed
A. Did not complete
B. Did not complete
C. 65 lbs on first set, 70 lbs on the rest
D. 1: 12/12/6/10/10/10 cal row
2: 10/8/6 C2B then 8/8/8 Butterfly Pull-Ups
3: 10/10/5/10/10/10 (65 lbs)
4: 0/1/1/1/1/1/1 Bar Muscle Ups (the most I’ve ever done in a day! Technique could use some work though)
D. Equipment shortfalls. Scaled to Min 2-8 ring dips, 12 alt rev lunge 95#, Min 4-4 strict pullups
* ceiling low in temp garage gym
40, F, CW
Still sick. Taking Wed/Thurs as rest days.
A. Up to 90lbs
B. Up to 120lbs
C. Two at 105lbs, the rest at 100lbs
D. Done with 10 assault bike cals, 10 c2b, 14 95lb front rack lunges, 3 band assisted bar MU.
Did snatch work with coach yesterday so did yesterday’s clean complex
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean up to 165, felt great
D. 12 cal on all
6 CTB
16 front rack lunges #95, right knee failed on 5th round, tweaked yesterday doing snatch balance
3 jumping bar MU
A. 95-105
B. 115/125/135/145/155 felt good today
C. 95-135
D. Tough. Got all 15 cals & 12 C2B. Lunges and BMUs not so much.
A. Up to 65#
B. Up to 125#
C. 135#
D. Row: 12 cals across
C2B: 12 across
Lunges: 12 across
Bar Mus: 3 unbroken across
Glad I scaled the lunges and pushed the skills I am not to good at. 20 mins things got real.
Right knee medial miniscus still very irritated-no weight on legs today!
A-Bench up to 225×8 reps
B-24min at 15C Row, 10 C2B, 16 Strict Dips, 20 V-Ups #20
15/10/16/20
15/10/16/20
15/10/16/17
15/10/14/15
15/10/12/17
15/10/10/15
A. Done..stayed light
B. upto 135
C. finished last 3 sets at 185
D. Row 15 cals
8 C2B
16 Lunges 115
5 UB BMU’s
kept this rep scheme through entire EMOM…good one
A. done 95
B. 125
C. 135 all sets
D. Upper back feeling beat today so changed it up a bit.
Subbed t2b for c2b and did 10 strict dips for bmu. Tough day.
Rest up tonight and see how you feel tomorrow!
A. 65/75/85×2
B. 105/125/145 rough/145 better drop
C. 145/150 x 5sets. Worked on really turning hands over fast. Helped a lot.
D. Front rack killing me, only did one rnd of 16, then 12 then 8 for the rest.
Mobility done
A. done with barbell and then 55#
B. 55/65/75/80/80
C. 90/90/95/95/100/100/100/105f/105f/105 PR Woo Hoo!! Finally hit this after chasing it for 3 weeks. 🙂
D. Subbed 4 CTB for MU and reg 12 PU for CTB in min 2…hit all reps
Congrats Loretta!
Thanks Nichole! 🙂 The difference today was mental…I got angry and serious!
Boom!! Helluvah job lady!
A. Done at 55#..wow
B. 55/65×4, focused on speed not weight…felt ok
C. 85.5…these felt good today..
D. Ummm last week we were spoiled, this week was tough!
10 calorie..really tried for 12..but I’m short!
CTB 12/12/10×4
Lunges at 85# 14×2, 12×2, 10×2…these were the worst part…
And finally BMU…last week I got my first BMU, today, I did 6 in the wod!!
2/1/1/1/1/1!! So stoked…and lungs hurt!!
Great job on the BMU!
Major improvement Andi!!! That is so awesome!
A. Completed, drop snatch was hard for me to get in position. 55#
B. Worked up to 125#, 5# more than last time
C. 100/100/100/100/100/105. All felt good, shoulders just felt fatigued today.
D. This was brutal for me today.
Row- 12 cal all rounds
C2B- 12/12/12/12/10/10
Lunges- 16 all rounds @ 95#
BMU-scaled to 3 roll to candlestick, 5 strict dips. My hands are still torn from last week BMU work and lots of pull-ups. Trying to get them healed before open starts! Used finger tip grip on C2B. Glad that’s over…
Yes, prioritize getting the hands all healed up!
Okie dokie!