Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Two sets of:
Sloth Viking Press x 10 reps per side
Rest as needed
A.
In 20 minutes, build to a 2-RM Snatch
B.
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 85%
Then. . .
One set of:
Back Squat x 8 reps @ 70%
C.
“Drag Race”
35-49:
For time:
30 Deadlifts (275/205 lbs)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)
50-54:
For time:
20 Deadlifts (225/185 lbs)
30 Toes to Bar
40 Box Jump-Overs (24”/20”)
55+:
For time:
20 Deadlifts (185/155 lbs)
30 Toes to Bar
40 Box Jump-Overs/Step-Overs (24”/20”)
Optional Session (Best performed 3-4 hours between sessions)
A.
Three sets, for times, of:
Handstand Walk x 10′
Toes-to-Bar x 15 reps
Wall Ball Shots x 20 reps
Rest as needed
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
B.
Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
Side Hand Plank Hip Circles
x 30 seconds per side
Rest 60 seconds
DMA Done
A. 60kg
B. 100kg / 85kg
C. DL @ 110kg, 24” Box – 9:24
A: 70kg
B1: 150kg
B2: 120kg
C: 9~min
A. Did not do snatches due to wrist injury last week tire flipping. So sad…
B. Back squat 8*2 @ 98kg. Felt comfortable putting more pressure on hamstring than quats. 1*8 @80kg easy.
C. Tried 93kg deadlift, felt so bad, so I scaled to 85kg. Deadlift 6*5 ( mixed grip) , Ttb 8*5, and found new tempo in box jump overs. 14’30”.
Not feeling good today.
Optional session b. Done.
10inch target wb tomorrow…… Will be hard…
125 pound snatch double
245 pound back squat eomom 210 1×8
Workout 9:47 deadlifts took the most time
Charity Huffman 35 female
A. 95# for 2, 1@ 100, failed #2
B. Not done– powerlifting seminar this weekend, saving up squats!
C. Scaled DL to 185– hip has been bugging me a bit, maybe need an adjustment. 7:49– first 30 box jump overs were facing, with step down, next 20 were side jump and step down. Lots of breaking up on DL and TTB
Optional A: 15 min later, forgot to time. HS walks unbroken finally! 12 TTB and then 15 wallballs–it’s been awhile since I used 10′
A. 154
B. 295, 255
All today had. Getting in what I can get in lately.
Warm up complete
A.) 185lbs. Felt off today(slow and weak) but maybe because i did Wed workout yesterday.
B.) 345lbs for 8 sets; 285lbsx8 (BackSquat)
C.) 7:58. DL was 10reps then 5s. T2B – sets of 5s.
Oh that could definitely be why you feel a little off!
Nice work on your squats!
Snatch 95 kg Missed it first, got about 30 s rest and tried again. 2 good lift. Got a full lock out at my second lift as the timer beeped. Squats @ 147,5 / 122,5 kg Metcon 7:45 Singles @ 125 kg Plan was to try 5 sets of 8 in the TTB. Did 13+7 and then it was all about damage controll. Have a hard time to manage bigger sets :/ Box jumps was just a grind. Jump turnaround stepdown jump turnaround stepdown. Some youngsters joined me, great fun with some company as I usually go by myself. Nothing… Read more »
Great work on your snatches Sebastian! And it is always nice to have some people join in the fun!!
Thursday 6/7 did all the sprint work running mechanic work then 1200 meter run ( I messed up, looked at workout quickly and did it all wrong) rest 1 min 1000 meter run 6;!9 rest 1 min 800 meter- 3;30 rest 1 min 400 meters -1;58 rest 1 min 200 meters-59 secs todays work dyn/mob done A). skipped inadvertently -will make this up tom! 🙁 -this is my weakest lift ) B1) BS: 240 lbs B2) BS/1s 200 lbs C) 5 min Rxd optional work A) 1- 2:39 did attempt to make it twice unbroken to the half way mark… Read more »
A. Skipped
B. 275/235
C. (35-49) 7:17
Fast Perry!
Thanks Nichole!
A. 154 lbs
B. 286/235
C. 9:05
Op. session – Skipped
A. 150#. Power snatch. Felt ok, but not as good as in weeks past.
B. 8×2 at 295; then 245 for 1×8.
C. 6:46. Swapped wall balls for T2B as my lats and armpits still a bit toasty from all the hanging this week. DLs (10/8/6/6), WB (20/20), BJO straight through.
Great work this week Mike!
DMA – done
A. 75 – 85 – 95 – 105 – 115 – 120 (missed 2nd)
B. 200/175
C. 4:19 – UB on DL, 15 – 5 – 5 – 5 T2B (1st set probably too large), UB
Accessory – handstand walking practice
SO FAST Barry! Well done 🙂
And nice work on your snatches!
A. 165
B. 285/235
C. 8:22, grip actually went on T2B
A. 155lbs
B. 300/245
C.7:37 (M35/49)
Op. session
A. 2:57/2:13/1:50
B. Done
Well done today Moacir!
Rough day. A. All the misses once I hit 80% B. Done C. Kid woke up So I think a few things are going on. I rush through my warmup and feel the pressure on Fridays to get my snatches done cause I know Kason will wake up before conditioning otherwise. Would it be a bad idea to move the programmed snatches only to a day where my husband is home (Saturdays). I get so frustrated. I’m up for any suggestions, but I also know I should be snatching much more because I’ve gained so much overall strength. Thanks in… Read more »
You definitely can do that!! You could snatch Saturday and bench on Fridays if that is easier or just totally omit bench!
Awesome!! Thank you so much for always giving feedback! I’ve improved so much in everything else, I think that’s why I get frustrated that my snatch is such a mess!
But you had a great snatch day today – WAHOO!!!
A. 140 1st time I have had 140 up since knee surgery was ugly but up.
B all @305 360 1rm
C 6.37
Good call – hope the move went well!
A: skipped due to shoulder pain. Did all the previous work though.
B: 255# then down to 225
C: 8:30
A. Up through 195.
B. 345 then 285
C. 8:01. Slow today. Those of you under5 min… wow
Different rep scheme for 50+
True. Seemed like it took me forever on the box jump overs
A. 115….failed 3 times at double of 120..got 1st then failed 2nd?
B. 225 then 185
C. 5:41…still trying to get better rhythm of ttb
Great job Karen!!