Workout of the Day
Mobility and Activation
Three sets of:
Powell Raises x 8-10 reps @ 3011
Wall Slides
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x 5-8 reps
CrossOver Symmetry 90/90
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x 8 reps
A.
Three sets for times of:
3 Bar Muscle-Ups (55+: 1 Bar Muscle-Up)
6 Burpees
12 Alternating Dumbbell Snatches
Rest 2 minutes
40-54: 75/55 lbs
55+: 55/35 lbs
B.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat + Jerk
Build to today’s heavy, based on feel and mechanics.
C.
For times:
Row 1000 Meters
5 Thrusters
Rest exactly 2 minutes, and then…
Row 750 Meters
10 Thrusters
Rest exactly 2 minutes, and then…
Row 500 Meters
15 Thrusters
40-44: 185/125 lbs; 155/105 lbs; 135/95 lbs
44-49: 155/105 lbs; 135/95 lbs; 115/75 lbs
50-54: 135/95 lbs; 115/75 lbs; 95/65 lbs
55+: 115/75 lbs; 95/65 lbs; 75/55 lbs
F/47
A. About 1:30 per round…took time at the end. Jumping MU, 35#. Nice warm up!
B. Built to 105# and stayed there working on explosive footwork and getting under the bar.
C. 95#/85#/75# – total time less rest periods was 18:40…held back a little on row so I could save some for thrusters. Plus I really need to get better at rowing. I’m kind of slow. 🙂
A. 1:55/1:41/1:40 Jumping MU, 35#
B. 83/103×5/108×2…these weren’t going well, so stayed where they did feel ok
C. 6:20 95#/4:46 75#/3:22 65#
A. 1:08, 1:03, 1:02
B. 185-225
C. 4:48 (row was slow but consistent @ 1:48/500m pace, Thursters were UB)
3:57 (row again was 1:48, Thusters were 6/4…not sure why I dropped it)
3:13 (row was 1:47, Thusters were fast through 8, then slower for next 7, but UB). Needed to push a little harder on the rower…
A.1:09, 1:04, 1:12
B. 215# -maxed @ 225#
C. 4:35, 3:37, 3:09
Fun day today!
Ready for 15.3! Bring it!
A. Each round at 1:15.
B. 135/155/175/185/195/205/205/225f
C. 155#/135#/115# Total time 16:47.
F, 40
Felt really tight tonight. Didn’t exactly light the gym on fire this eve.
A. With banded bar muscle ups, 45lb dumbbell snatches – 2:06, 1:52, 2:04
B. 105-125lbs – felt very stiff and painful on the jerk
C. Did 115, 105, 95 – 6:25, 4:54, 4:01 (heavy thrusters and dystonia didn’t agree with each other today, alas)
A. 12:24- total time. (Oops). Between 2:30-3/round. Bar MUs, 55#
B. Worked up to 135#
C. 23:10- total time. RX
Mobility done.
A. 1:11/1:46/1:50 70lb DB; looks like most others got faster each round – nice work, I crapped out on the second.
B. Legs are sore from practicing pistols and back squats yesterday, so no front squats, just Jerks to 175
C. Didn’t keep time here ~ 17:00. Subbed SHSPU for Thrusters; having not done these in awhile, they fell apart quick.
Took it easy today as I’m doing 15.3 Friday morning and feeling pretty sore from pistols & squats…
A – skipped (did some MU swing work and crossover symmetry instead)
B – 105-155#
C – 4:48, 4:06, 2:55 with 95#/75/65
A. 1:37/1:40/1:41 rx except w/ ring Mu. Hands are still a little emotional from 15.2
B. 145/165/175/185/195/205/210/210
C. Rx 5:19(singles)/4:42(5-3-2)/3:23(8-7) bonus round of row 250 + 20 95 lb thrusters (ub)1:50
sorry Legs!
A) Done w/ banded bar mu, and did not time myself.
B) Up to 115#
C) 5:00/4:13/3:14 RX
A. Around 1:30+ per round, kept getting interrupted. 35# DB, tiny band for MU. Had my shoulder worked on today, wanted to go light on movements that hurt it.
B. worked up to 115#
C. 5:23 singles for thrusters at 105#, 4:37, 5/5 thrusters at 95#, 3:08 UB thrusters at 75#.
Perfect day of programming for me in how I was feeling, which was simply tired.
Great work today Christine!
A: 1:09-1:01-:58 Used 70Lb DB(Looks like I need to complete my DB Set)
B: 155-185-205-215-225(F Jerk)-215-215-225
C: 185-4:52
155-4:02
135-3:16
Thrusters all UB but took a bit getting onto the bar off the rower-Good mental pusher
Snatch work with Olympic lifting coach
C. Rx 5:12/4:11/3:09
Gymnastics session with MC before Invictus today, and worked on MUs among other things.
A. 4:32 (subbed Mu transitions. Dumbell #30)
B. Up to #110
C. 5:53/5:57/5:21 rx
A. Fun medley! Just unable to do several BMU in a row…tried to get 3 first round-got 1 missed 2. After that just scaled to 1 BMU. Happy didn’t smash my other finger on the 50# DBs (I kept them separated 🙂
2:26/1:22/1:20
DID EMOM 6 MIN BAR MU directly after.
C. modified 105/95/75
4:58/4:29/3:38
Mobility complete.
A. Part A got hijacked because I had a breakthrough on bar MU.
Got my first bar muscle up and then did several more.
Best set was 3 in a row.
Worked on them for about 30 minutes.
B. Didn’t do B because I took too much time playing on bar MU.
Worth it.
C.
4:23@185
3:36@155
3:36@3:07
Congratulations!!!!
A. No dumbells so I used a 44# kb
3 BMU/ round 1:12, 1:13, 1:07
B. Up to 165#
C. Skipped- my body says REST!
A: complete, used 70# DB, that’s all we have
B: complete;stayed @185, kept it light
C: complete, RX, 14:39
A. Done started raining so modified with 6 strict pull ups around 1 min a round
B. 155,185,195,205,215,225,235
C. Scaled to 155 lbs for all three rounds. 4:32/4:35/6:08