Workout of the Day
Mobility and Activation
Two sets of:
Hip Circles x 15 reps per side
Pectoral Smash w/Lacrosse Ball
x 30 seconds per side
Kettlebell Mash to Heel Cord x 30 seconds per side
One set of:
Crossover Symmtery x Activation Series
A.
Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch x 1
*Build in load over the course of the 10 sets.
B.
Three sets of:
Snatch High Pulls x 3 reps @ 75-85% of 1-RM
Rest as needed
C.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.
D.
Three sets, not for time, of:
GHD Hip Extensions with Barbell in Snatch Grip x 8 reps @ 02X1
Rest as needed
Banded Leg Curls x 30 reps
Rest as needed
Banded March
x 3 minutes
Rest as needed
A. worked on squat snatch technique – did 3 position drill 55,55,60,60 then full squat snatch singles 60/65/70/75/75/80 – lost full squat at 75 so then backed down to 65 and worked on technique 6 X 1.
B. 4 sets X 4 – 75#
D. 3 sets GHD hip ext x 15 + 20 situps
Went on 1:45 mt bike XC ride. (Traveling on bike trip till 24th so fitting in what I can where I can – Home for good to train on regular schedule 25th!)
A. Worked up to #215, missed #225
B. #185
C. #225
D. completed
A. 115-165 lbs missed 175 which is my PB
B. 155
C. All at 215. That was crazy!
D. That banded march is no Joke. I was shaking.
A. 152.5 – 2.5# pr
B. 135
C. All at 185
D. Done – did 100m sled pulls at 310# instead of banded march
Great work on the PR Michael!
Mob done
A. worked up to 150#
B. done at 125#
C. done at 135#
D. will do later
Apparently spending a weekend at Invictus Athletes Camp can make a difference. Increased by Snatch PR by 12.5kg this morning 🙂 If anyone at Invictus reads this, please thank Maddy for me again, who spent a lot of time on my posture/technique.
A- Built up to 75kgs
B- 60kgs
C- Used 83kgs, did 4 reps. How did folks do the breathing on this? I usually hold my breath the entire squat, which got harder and harder with each repetition.
D- Was visiting a gym, so could not do marches
Awesome job Jem! It was so great meeting you this weekend, hope you enjoyed the camp!
A. 75/85/95/105/110/115/120/125/missed 130,dropped back to 115/115
B. 115
C. 115/135/145/150
D. done
A. 85-130, missed 135 several times, normally 135 not a problem but knee still not right
B. 125
C. 125 across
D. Done with 15k bar
Hope your knee feels better!
A. 75-85-95-100-105-105-110f-110f-95-95f mechanics suck
B. 115
C. 135-155-165-165
D. Used bar for GHD.
Lets keep nailing down those mechanics!
A. Snatch: Built to 115# (Working on shoulder mobility/strength Ts, Ys, Ws, lacrosse ball mashing) so I can have more shoulder stability going overhead)
B. Snatch High Pulls: 155
C. Tempo FS: 165 to 175 (65 – 75% of 1-RM)
D. Done. GHD Hip Ext w/ 75# barbell on shoulders/neck
Mob-done
A. up to 120.4…tried 125 twice failed…125 current PR
B. done at 105
C. so much better for me than back sq; 95, 106, 115, 126
D. time constraints; did read today’s article and did manage 1 round…kudos to all who survived the MARCH. I think I needed a narrower band. P.S. didn’t use barbell for extensions, the struggle was real lifting my own body for tempo.
Overall happy with today, wrist played well with snatches and FS, as did the back.
A. 65/65/70/70/75/75/80/80/85*pr/90f
B. 75 all sets
C. 105 all sets
Congrats Aimee!!
Thanks Nichole! I’m excited to make a new goal for snatch weight and make it surpass my power snatch!
A. 75/85/90/95/100/105F/95/100/105F105F/105 (resisted urge to split snatch)
B. All at 95
C. All at 125
D. Banded marches!!!! Good stuff!
Thank you!
M and A except no symmetry A. Up to 165, 170f x 3. So close. B. 155, 160, 165. Same as David, below. More tall snatched for me as well. C. 135, 145, 155, 165. D. Done. Used 15 lb technique bar for hip extensions On Saturday I did a team comp and a great time with a couple of new team mates. I did 30 front squats at 155 in about 90 seconds (16, 13, 1; lost my grip on the last rep argh) in one wod, 50 burpees to a target in about 2:30 in another, 60-65 seconds… Read more »
Awesome to hear Matt!!!
A-Up to 175, missed 185 twice. Need more work getting under bar when heavy!
B-165
C-185/195/195/195
D-Two rounds only-banded marches won again, very deceiving exercise.
Mobility done.
A. 65/75/85/95/105/115/115/115/125/130 (all pwr snatches)
B. 100
C. 115 for 5/5/5/6 reps at 41×1 (55%)
D. Done but had to use technique bar for GHD hip ext. Legs still twitching from banded marches.
Aren’t those banded marches amazing?! 🙂
Mob and Act done
A. 75, 85, 90, 95, 100, 105, 110, 115, 120 (f), 115, 120 (f)
B. 105
C. 95, 115, 125, 130
D. done – tried a 10# barbell but only 5 reps for hip extensions so used a pvc pipe for rest. Banded leg curls done with each leg isolated. My right leg does all the work when they are together. Banded marches…such a burn.
A) 63, 63, 68, 68, 73, 78, 83, 83 (miss). 83, 83
B) 68, 78, 78
C) All at 93
D) Still unsure of these GHD’s w/barbell in snatch grip but I did my made up version with a stick…there’s no way I could have done it with a barbell. Love the banded march…feel them in the glutes!
A: 65,95,105,115,120,135,140,145,150,155,165 How Heavy should we start on this? Is there a recommendation?
B. 125, 135,135
C. 135, 135, 145 55-60%
D. Done
When there isn’t a percentage prescribed then I want you working up heavy based on feel. You should not be missing a lift before 90%. If you are then keep the load lighter and work mechanics.
A: 60 kg, 65, 70, 75, 80, 82.5, 85 (m), 85, 87.5 (m), 87.5 kg (m)
B: Did it at 70 Kg Approx. 80% of 1RM
C: 70 kg , 80, 90, 100 kg
D: Subbed 50 kg snatch grip stiff leg DL
First time doing the banded marches. After about a minute and a half my Hip Flexors were on fire.