AM Session
Dynamic Mobility & Activation
Twisted Cross Pec Stretch x 60 seconds each side
and then . . .
x 5-6 pulses
and then . . .
Two sets of:
Psoas Pulse x 30 seconds per side
Deep Squat Progressions x 3 reps
and then . . .
A.
Six sets of:
3-Position Snatch @ 70-75% of 1-RM
Rest as needed
(High-Hang, Mid-Thigh, 2″ Below the Knee)
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
C.
For time:
100′ Handstand Walk
Front Rack Box Step-Ups to 20″ box x 40 reps
75′ Handstand Walk
Front Rack Box Step-Ups to 20″ box x 30 reps
50′ Handstand Walk
Front Rack Box Step-Ups to 20″ box x 20 reps
35-54: 115/75 lbs
55+: 95/65 lbs
PM Session
A.
Every 4 minutes, for 32 minutes (8 sets):
Assault Bike 40/25 Calories
B.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Seated Leg Lifts x 15 reps
Rest 45 seconds
Did Snatches yesterday to a heavy 1RM.
Back Squats at 60kg, 70kg, 80kg, 70kg, 70kg.
Then had a 2 hour session with my gymnastics coach focusing on Pull Ups, Bar MU and HS Walking.
Will try and do Assault bike and C tomorrow
All in one session today and Al is back finally! ??
Mobility done
1A. Snatch: 115-125-135-140x-125-125-125# (oops I though we were building to heavy today until Al corrected me!)
1B. 175-200-225-200-200#
1C. 10:48. Ouch… This was sore on the wrists and on the core! Went 20/10/10, 10/8/6/6, 7/7/6. HS walks were challenging after them step ups, had to break in 25′ increments on 2nd and 3rd RD’s.
2A. AirDyne bike: 1:20-1:35 intervals, 8 sets
Legs are smoked!
A: 190# all sets
B: 320#x8’s
C: 14:17 – HS walks not the best. Did all in 15′ distances to practice approach and min distance breakpoints. Front rack got difficult to hold more so than the step ups.
A. Snatch up to 165
B. 235/275/315/275×8/275×8
C. 11:07 and I modified after 2 step ups to Cals on rower- back was still tight from back squats.
I will ass bike tonight in garage
Sounds like an awesome vacation!!
Amazing time !!! My son graduated from Dartmouth so we were in NH then NYC and Boston Just did the ass bike – 2:17-3:47. When I die like that – is it better to dig in and get it done or modify and keep it more on a 1:1 rest ratio?
That sounds awesome Al! So glad you got some good family time in! For something like that emom, as long as you didn’t exceed the 4 minutes then digging deep to finish is what I want to see. Otherwise, I will program in a 1:1 rest to work ration, like 30 seconds on, 30 seconds off. Looks like you were successful in finishing the volume in 4 minutes!
AM
A. All done at 145#….snatches and cleans still feeling rusty….
B. 225/250/280, 235/235
C. 10:25; lats and shoulders were ON FIRE on those step ups!! All HS walks UB.
PM
A. I’m with Beth – that was Assault Bike DEATH. holy crap! Sets were between 1:22-1:47.
B. Done.
Good work today Teresa!!
Everyone’s butts mayyyyyyyy be a little sore tomorrow
Turns out…..you are correct. Haha!
A. 125-145
B. 190, 205, 225, 195x 8x 2
HS walk and Step Ups, 14:10. Box was 18″, I dropped the bar a bunch too, it was just too much on my wrists. I should have worn wrist supports, now I know.
*going to do the bike now.
Good to figure that out in training!
One session today, with about 30 min between squats and the metcon
A:
Ass Bike death – done
1:55/1:52/1:42/1:44/1:48/1:56/1:56/1:54
B:
3-Pos Snatch- 125×4/130×2
C:
Back squats
195/225/250/215/215<–up 5# from last week
————
D: HSWalk/Step Up
14:14- all step ups were in sets of 10… that was terrible ? Did hs walks on my sidewalk, marked 50' and 25' and went 50/50, 50/25 and 50 on the walks
E: accessory- done- subbed in 2 children and a floor for glute ham raises ?
Great work Beth! I feel like front rack step-ups are one of the hardest movements mentally and physically. Great work hitting that one hard!
I haven’t done those in a very, very long time….they kicked my butt! They were okay through like 4-5 reps, then reps 6-10 were so slllllloooowwww! Starting to feel better on the bike though….little more consistent and able to hold 65+ RPM longer 🙂
Doing the strength work after the bike, was interesting….
You are definitely improving on the ass bike, yay!! Yeah – legs were prob pretty fatigued going into the snatches!