Workout of the Day
Mobility and Activation
Two sets of:
Rack Assisted Squat Therapy x 5 reps @ 5811
Banded Hip Flexor Stretch x 60 seconds per side
Hawaiin Squat x 5 reps per side
One set of:
Y’s, T’s, W’s x 5-6 reps
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat x 3-4 reps @ 80-83%
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean Grip Deadlift + Hang Clean + Power Clean
*Build in load over the course of the 8 sets
C.
Four sets for times of:
5 Deadlifts
15 Toes-to-Bar
Rest 60 seconds
40-44: 315/225 lbs
45-49: 285/205 lbs
50-54: 255/175 lbs
55+: 225/155 lbs
Optional Additional Session
A.
Three sets, not for time, of:
Bar Muscle Ups x 3-5 reps*
Single-Arm Dumbbell Snatch x 8-10 reps per arm
Double Unders x 40 unbroken reps
40-49: 75/55 lbs
50-59: 55/35 lbs
60+:
35/25 lbs
B.
Every two minutes, for 12 minutes (6 sets) of:
Sets 1-3: Strict Shoulder Press x 3-4 reps @ 85%
Sets 4-6: Strict Shoulder Press x 2-3 reps @ 85-90%
C.
One set of:
400 Meter Sled Drag while Holding A Medicine Ball
400 Meter Sled Drag Unweighted
200 Meter Reverse Sled Drag
40-54: 30/20 lbs
55+: 20/14 lbs
*Set up: Hook a weight belt around the sled shoulder straps and place the weight belt around your hips. Hold a medicine ball for the first 400 meters. Drop the ball and walk with no weight the next 400 meters. Then turn around and walk backwards for the last 200 meters.
Positioning note: You should not feel this in your low back. If you do, reset so that you are in a braced/hollow position when walking. You should feel this in your glutes, hamstrings and calves.
A. #275
B. up to #245
C. :36/ :32/ :48/ :50
T2B had to split up last two rounds – I was not happy about it!
Optional
B. #185 press across
A/C today!
M&A- yes
A. 230-240 4 reps per round
B. up to 205- sore left back did not push
C. 0:37/0:42/0:46/:0:52
did 400 meters of the sled drag with a #25 med ball and a prowler with #80 on it- thank God I ran out of time.
Were the dl/t2b pairing okay on your back?
The front squats and the DLs were sore especially with releasing the weight, as the spine decompressed but TTB did not hurt, just loads on lumbar spine especially in L S/I
M&A- done
A. 175-185#
B. Went lighter on these…testing out the elbow…so far so good. Built to 150#.
C. 0:28, 0:28, 0:30, 0:33
Optional:
B. 85-90-95#x4 reps; 97-100-102#x3 reps
C. Sled drags done! Had to use prowler sled so loaded it with 2-25# plates. Used 20# med ball! Oh so fun!
M&A complete
A. 140 x 3
B. 95/115/125/130/135/135//135/135
C. :37, :37, :45, :47. No rep on last rep and had to jump back up to do another both 3&4… JV!
Optional
A. 3 MU(BMU hurt my shoulder), 50 DB snatch(right side only), 50 DU UB
B. Up to 95#. More rest than 2 minutes and did my PT in between sets.
C. Just did sled push and drag yesterday, ended up doing Regan’s metcon with Karen. 200m steep hill sprint, 15 DB thrusters @30# at the top, walk down, 5 sets. Me legs are cooked!!
A). 215 x 3. Should of pushed myself to 4 reps
B). 145/155/160/165/170/175/180/185. Last two were kind of ugly but did it
C) :40/38/33/43. Broke last set of t2b
A. 215-225
B. 135-195, 205 pc only
C. 0:36/0:33/0:38/0:54 @ 275, a little better than 5/25
Warmup: 1 mile run plus mobility and activation
A. 200#
B. 135-180#
C. :48/:50/:59/1:11; grip got weaker on T2B every round
A1. Later…
Is there weight on the sled?
For ladies put 105 lbs on the sled, 135 lbs for guys