Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Opener x 45 seconds
Ring Pec Stretch
x 45 seconds
Hamstring Pulses x 15 reps per leg
Two sets of:
Xiaopeng x 8-10 reps per arm
Wall Slides x 8-10 reps
A.
Three sets, not for time, of:
Ring Dips x 8-10 reps
Butterfly Pull-Ups x 6-12 reps
L-Sit Hold x 30-45 seconds
Use this portion of the workout to work on optimal efficiency of the above movements.
B.
Every minute, on the minute, for 6 minutes:
Drop Snatch x 2 reps
C.
Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
**Please read this good reminder of The Proper High Hang Position.
D.
Three sets for max reps of:
30 seconds of Burpees
Rest 30 seconds
60 seconds of Kettlebell Swings
Rest 60 seconds
90 seconds of Rowing for Calories
Rest 90 seconds
40-59 – 24/16 kg
60+ – 16/12 kg
A) done
B) built to #85
C) 70/85/100/105/120
D) 14-35-24 ; 13-34-22: 13-32-21
A. Done
B. 55/60/65/70/70/70
C. Done off #90
D. 8/30/18; 9/32/20; 10/28/17
Mobility/Activation Done A. Done. 10 Strict dips/12 BF pull-ups/30-35 sec l-sits B. 65-75-85-90-95-100# no misses. C. 75-127# no misses. Felt great to take the time to work Snatch by breaking it down! D. 225 total reps 16/15/16 burpees 35/34/33 KB 26/25/25 Cals Row Great training session today with my training partner Al Police! I meant last night to make a recommendation on the optional session. I don’t know about other master athletes but I know for me it’s a challenge to kick off a session with a movement like bar muscle ups or ring muscle ups. I need my body… Read more »
Great recommendation Cheryl, thanks!!!! And glad you felt good with your snatches yesterday!
A.Done- no ring dips bc of shoulder did extra work on butterfly efficiency
B. 95-145 no misses
C. 105- 180 no misses
D burps 16/16/16 kb 31/26/14 row 30/26/28
A. Done. Butterfly a work in progress.
B. 95-135, 145f
C. 95-130, some misses/weak pull
D. burpees 10/10/10, kb 27/28/28, row 29/30/31
A. Done
B and C. Struggled with sore wrist (tweaked on max snatch in Qualifier)
D. 10/30/35
10/30/32
11/30/30
M&A completed. Really needed this.
A. dips 10, PU 12, ;40-;45 l-sits
B. 55# these have always hurt my shoulder but I’ve been having some issues since the MQ. The bar muscle-ups yesterday really set it off.
C. Great drill and thanks for the article, I’ve not been doing these correctly! Stayed lighter at 80%(90#) with shoulder, but felt quick today.
D. Burpees 12/13/13
KB swings 36/33/34
Calories 26/25/25
That looked much easier on paper!
Take care of the shoulder – avoid some of the movements that set it off. Work skill work on the bar muscle ups w/o doing the entire movement next time