Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Pec Mash x 30 seconds per side
Interval 2 – Press from bottom of the snatch x 5 reps
Interval 3 – Banded Hip Flexor Stretch x 30-45 seconds per side
and then . . .
Russian Baby Makers x 10 reps holding at the bottom for 3 seconds
A.
Every 90 seconds, for 12 minutes, complete:
Legless Rope Climb x 1 ascent
*If you are proficient with rope climbs, then complete the following . . .
Every minute, on the minute, for 8 minutes, complete:
Legless Rope Climb x 1-2 ascents (if you do 2 climbs every minute, then stop at the 4 minute mark)
55+
Every 60 seconds, for 8 minutes, complete:
Rope Climb x 1 ascent
*If your hands are sore from 16.1 then skip.
B.
Every 2 minutes, for 8 minutes, complete:
High-Hang Snatch x 2 reps
and then . . .
Every 2 minutes, for 8 minutes, complete:
High-Hang + Mid-Thigh Snatch
and then . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull x 1.1.1 @ 90-95%
C.
Three sets of:
Row 1000 Meters
Rest 3 minutes
Did Saturday’s workout
A) 95-105-105-105
B) 65-65-65-65 then 75-75-75-75 then 75-75-75-75
C) Omitted this as I was more tired than thought
Did this on Monday, filing on Tuesday.
Mobilty done
A. Snatch warm up, high hang 125 to 145 (where are my legs?)
B. High hand mid thigh 135# and 145# mainly just to feel the movement. Did not have much explosive power today.
C. 3:50 each round. Just get everything moving at a nice pace. rowing 750 meters at 20 SPM last 250 of each set 28-30 SPM.
A: No rope climbs today
B: 2 high hang 70-75-80-85kg
High/Mid thigh 85-90-90-95kg
C: 3:35-3:40-3:40
http://youtu.be/V6iafDk2HBI
Redo 16.1. 11 reps better at 183.
No rope climbs
Snatch work light. High hang doubles to 88. High hang + mid thigh to 93. Snatch pulls at 118
Mobility done.
A. 8 Legless rope climbs in 12 mins.
B. Worked on snatch technique for 15 mins. at 95 lbs.
C. Decided to run 2 miles @ 14 mins.
Redid 16.1 10 reps better. 243
Props to all those who redid 16.1
Right hip felt better after activation but still sore and a we tight
DMA done
Did some MU work to the catch today with our gymnastic guy at box
Snatch 95 and worked on technique
Snatch 115 for the 2 position
No pulls today
Row times were 3:53 3:53 3:47
Felt better each row
Started the day feeling I would give 16.1 a second run. Not enough juice to attack it. 208 for me. Short of my expectation. Front squated and ran on Saturday.
Today’s snatch hi hang 135, mid and hi 155 pulls at 185.
Row 3:45/3:51/3:47
I decided to not redo 16.1. Had a busy schedule today and wasn’t feeling like I was mentally committed.
A) 1 legless rope climb EMOM for 8.
B) felt a little tired and still a nagging ache in my elbow so worked up 105. Then did pulls @115-120#.
C) only had time for 2 rows. 4:12, 4:08. Felt ok.
*** Great job to everyone on the redos- some huge numbers being put up by the Masters!! Whoohoo!!
16.1 this morning – 125. Those lunges just killed me, leg strength is not my strong point. This was a repeat from Friday’s 119, not a big improvement but a small win for getting thru the last few feet of lunges to the C2B.
A. EMOM 8 regular rope climbs
B. Stayed very light here
C. 3:54/3:54/3:51 Quads/glutes still sore from Friday.
A. Front squats EMOM 2.12
5×185, 5×205, 5×215, 4×225, 4×225, 4×225
B. Hi hang snatch x3: 135, 145, 155, 155
Mid hang x2: 155, 165, 175, 180
Fullx1: 185, 185, 195, 195
C. EMOM5.25: ROW 500/ 15SHSPU
2:18, 2;25, 2:30, 2:32, 2:38 all unbroken!
Back squat with Safety Squat Bar 5×5 @250. Never really used it before but took pressure off of shoulder. Little different than regular squats, doesnt let you get as vert on upper body. A. Skipped cant pull B1. To 185# Snatches are the only thing that feel good on shoulder B2. to 205# B3. Skipped C. This felt good! Kept the pace steady at 1:44-:46 Didnt do the open workout. Coming to the mainland for three weeks tomorrow and dont want to make things worse. Already super frustrated at myself!! Nichole- will be in San Clemente for 2 weeks starting… Read more »
Mobility done.
A. Legless climbs. Started to fail towards 5 and 6 round so switched to regular rope climbs for the EMOM.
B. 125-135 hang. 175-185 pulls.
C. 3:52, 3:47, 3:39.
Great job everyone who redid 16.1. Put up some great improved numbers!!
Did 16.1 last night…245 reps…was hoping for 10 rounds. Considering my travel, staying in hotel, eating out, being on the run, late to bed, early to rise, waiting on our son’s soccer team hand and foot, and our team winning a state championship, it was a pretty crazy but amazing weekend! I thought for a few seconds about redoing it today but decided it wasn’t worth disrupting training anymore this week! So just hit today’s training. A1. Legless every 90 secs 15′ rope (8 total) A2. Legless 1 every minute for 8 mins 15′ rope (8 total) B1. Warmed up… Read more »
Smart lady…good job on week 1
Congrats on 16.1!
Mobility – Done
A. Rope climbs – completed 1/minute (worked on trying to reach 15 ft in just 2 pulls.
B. HH Snatch – 65/75/80/85
HH & MT Snatch – 90/100/110/115
SP’s – 120 for all 3 sets
C Rowing – 4:09.6/4:10.1/4:09.3
Did 16.1 today – 195 reps. I was out of breath at round 2 (ugh..) Disappointed… I never feel that taxed!. Probably a mixture of legs not strong yet, altitude, etc. I’ll be glad when I live at sea level again.
Did the Snatches afterward just to work on technique and speed – Light weight.
16.1…after a very disappointing effort on Friday when I felt sick, went again today and got 183 reps (+27 improvement) Very happy with that – don’t think I could have improved on it.
(M55-59)
Mobility done
A) legless – skipped (I’m tired from yesterday
B) All Snatches with 80% – Snatch pull with 105%
C) Row done @80%
187 was my score on 16.1 (in the redo). Need more cardio to go over 200…
Mobility completed.
A)x2 legless rope climb for 4 minutes.
B1)85#/95/105(2)
B2)95#/105(2)/115
B3)125#(3)
Tired. Not too much speed under the bar today.
C)3:52/3:48/3:47