Mobility and Activation
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
B.
Three sets of:
Pause Deadlifts x 8 reps @ 70%
Rest 2-3 minutes
Pause for 2-3 seconds at the knee then continue to pull to full lockout.
C.
Three sets of:
Back Squat x 6-8 reps @ 80%
Rest 2-3 minutes
D.
For time:
1600 Meter Run
80 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 4″/2″ Deficit
a) 47 up to 78kg;
b) 120kg;
c) 105kg;
d) 20:52.
A. 108/127/137/147/156/165/165/175/175/180#
B. 301#
C. 8/6/6 265#
D. 21:52 RX
A. Snatch up to 165 (shoulder was tight tonight stopped)
B. Snatch grip DL w/holds up to 155 x 6
C. BS up to 240# x6 (not enough time)
D. 3RFT:
400m run
25 WB (20#)
15 C2B
10 strict HSPU
14:43
(realized I forgot my last 400m run tho :/)
A. Up to 155
B. 225
C.220 for 8, 7, 8
D. 24.02… all RX except no deficit. 20 lb WB to a 10 ft target just killed me – first time I EVER didn’t like WBs in a wod!
A: up to 255#
B: 225-245-265
C: 320; 8-7-7
D: due to class size, 3 Rounds:
15 ct2
10 shspu
400m run
25 wb 30#
Time: 12:44
Activation – Done
A. Built to 251
B. 350, 350, 350 (last set no pause and not unbroken)
C. 275, 275, 275
D. 21:41 RX
A- 115-125-135-155-165-175-175-175-185 pounds
B- 320
C- 340 (6 reps)
D- 20:00 (wall ball 20#)
A- 75, 90, 100, 105, 110, 115, 120, 125 (took a couple extra attempts to get 125 3 times(
B- 195
C- 200 x 10, 6, 6 200×10 was a big goal of mine and knew today was the day to try it. Time to set some new goals. Thanks for the great programming.
A. Up to 132.5 for a PR!!!! (Finally…2.5lb PR)
B. Regular deadlifts at 225. Still need to work on form.
C. 195 for 6 each time
D. Ricky modified workout and then I modified it further b/c I tweaked my elbow a bit on my snatching and don’t want to make it worse.
3RFT:
400m run
25 WB (14#)
15 push ups
7 strict CtB
13:47
(Did all WB unbroken)
So close to 135! You will get it soon!!!
A. Up to 255 (95%)
B. 335
C. 325 for 3×8 – about 84% – ended up doing 80% last week
D. 16:49 Rx – felt so slow, had no legs left, slowest mile ever
A) 42/46/50/54/64/66/70/74/76kg
B) 124kg
C) 108kg
D) 18:17 RX
A. Up to 140. 5lb PR finally!
B. Deadlift 3RM@220 then 2 sets of 3@212.5
C. 6×3 backsquats@170
D. 6×3 bench @140
??????
A. Up to 105. Tried for 112(PR) but failed.
B. 190. DL feeling strong.
C. 6×3 back squat at 165. First time squatting in 6 weeks, so starting back light.
D. Ricky changed this due to time:
3 rounds
400m run
25 WB, 20#
15 C2B
10 HSPU
15:19. Fun.
A. Up to 140
B. Snatch DL 145,150,155 for 8 reps each set
C. Skipped
D. Ricky changed the workout to the following:
3RFT
400m run
25 WB
15 CTB
10 SHSPU
18 min cap
Done in 15:20 right shoulder has been bugging me since the 30 MU on Friday. So my wallballs and ctb suffered and slowed down a good amount.
A. Up to 165lb
B. Snatch grip deadlifts 145/155/165
C. 6 @245lb
Hi!! I’m finally back + Disqus let me back! So…I did not take 2+ weeks off. I took 8 days off to do 10 canyons in Zion in 8 days and, dang, did my body pay. I came back and did all 6 (5 + Thursday swim + 3 gymnastic days) training days, but scaled appropriately to my beaten, little body; however, my phone and disqus have not been friends the last 8 days back. So I’ll start posting again today (from my computer)! 0. Done A. Done, but only up to 125#. I am still feeling out this wider… Read more »
A. 85 to 135, 140F
D. 17:00
6:30mi/WBs in 10s/to hspu just under 15…. hspu took me foreverrrr today. I’m sure this would have been a totally different workout if I did B/C first. Much slower run etc
B. 215
C. 205 for 6 (scaled down from 212 since I was failing my 5th rep at 205 last week. It was less like 6 and more like 4, then 2 more lol)
A. 135/155/170/185/195/205/205/215/215/230 these felt amazing!!
B. 320
C. 320 x6
D. 20:16 RX – wow the heat destroyed me today
Hydrate! Hydrate! Hydrate!
A.) 135lb/ 155lb/ 165lb/ 175lb/ 180lb/ 200lb/ 200lb/ 215lb/ 215lb/ 225lb (missed three times)
snatches felt weird today.
B.) 3 x 8 Pause D.L @ 315lb. (ouchhhhhhhh)
C.) Back Squat 3 x 6 @ 285lb.
D.) rX (21:20)
It has been humid since the start of monsoon season here in PHX and there chalk was not helping matters of me slipping of the bar today. once i applied chalk, it would turn to paste in my hands. but they are just excuses, i know.
Stay safe Anthony! Plenty electrolytes and salt!
On the road, was only able to get in the strength, short on time.
A. Up to 225 in 10 sets.
B. 300/320/330.
C. 300×7/320×5/330×4 – wish my back squat felt better, can’t seem to get my positioning comfortable this cycle. Not sure what the issue is.