Workout of the Day
A.
Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees for resistance
PVC Shoulder Dislocates x 10 pass throughs
Box Shoulder Stretch x 30 seconds
(Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral – look at the floor, don’t bury your chin in your chest – push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine.)
B.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%
Adjust loading as needed, based on feel.
D.
Five sets for times of:
4 Squat Cleans (205/135 lbs)
4 Bar Muscle-Ups
8 Burpee Box Jump-Overs (24″/20″)
16 Kettlebell Swings (32/24kg)
Rest 3 minutes
A. Done B. 138, 148, 157, 148, 157, 167 (these felt good today) C. 66, 72, 77, 82.5, 88, 88, 94, 94, 99, 99 (these all felt good; I squatted all of them — some lower than others; I prefer to power snatch, so I’m forcing myself to squat snatch) D. This was really hard for me. I did the KBs as prescribed, and got them all overhead, but did not have the bottom of the KB facing the ceiling on most of them — hope that’s not the standard if they use these heavy KBs. I did the cleans… Read more »
A. Done
B. 215 235 255 235 255 265
C. 125 135 145 155 165 165 175 175 185 185
D. 1:55, 2:05, 2:20, 2:26, 2:50
Got a 25 year old to join….ended up alone on last round….haha
WAY TO GO YOU OLD DUDES!!!!
Hahaha! I love that! Way to teach him to respect his elders! Nice job today to all you dudes!
Hahaha that is AWESOME Matt!!!! Well done my friend!
A. Done B. 200,215,225,215,225,245 C. Done based off 70kg, last two at 60kg missed one rep. D. 3:20, 3:28, 3:26, 3:54, skipped round 5 Did power cleans 205 round 1, 195 after. Can’t put any heavy weight on right index finger in rack position, so did hitler style front squats for A and power cleans for D. Missed 3 bar MUs round 1 and 2, did all singles. Agree Brandon this one was hard to finish, I was late for my daughters reading at the college, so it was a good excuse to stop. I made the reading just in… Read more »
Nice job Terry, way to prioritize!
How is the index finger holding up?
Feel free to upload a video of you doing bar muscle ups next time so I can take a look at your form. Would love to watch your positioning and see if there is anything I can help with!
A: Done with the kb exercises we did a few days ago B: 285, 300, 320, 300, 320, 340# – Based on 375, solid C: 150, 165, 175, 190, 200, 200, 215, 215, 225, 225 – Based on 250, no misses, trap knotted up a bit on the last one, same one that cramped the other night with all the shoulder work. D: 1:32, 1:35, 1:39, 1:57, 2:09 Haven’t done bar muscle ups for probably 8-10 months. No problems and very strong. Burpees and the 2pd kb ate me up a bit on the last 2 rounds. Tough one! Brandon,… Read more »
Awesome work on your lifts today and solid work on the bar muscle ups! Way to push on the last few rounds!
A. Done. Added as warm up 8 mins strict HSPU 1 every :20. Last time was every :30 sec so I got better today (but I still hate those bastards!) B. Based off 295. No misses. Felt strong today C. Based of 185. No misses but not as clean as I would’ve liked. D. Almost subbed regular MU’s bc Ive only ever gotten just a few bar MUs and they wreck my hands for days. Landed 1 nice one in warm up and decided to go for it. Surprised myself and hit 19 of 20 (missed one in 2nd round)… Read more »
Solid day right there Brandon!
BRANDON!!!!!!!!! What a fantastic training day! Wow! You not only nailed your bar muscle ups but you also saw an improvement in your strict HSPU’s! Really great training day. Way to keep pushing for those last rounds – now you can look back and say you hit 19 bmu today! Wahoo!
KB Swings Russian?
I would assume games standard if not otherwise specified.
Sorry buddy, I am out at the SE regionals. Yes, I would have said hybrid…eye level, or as high as mobility allows without a break in structure.
No worries, did all games style un broken, surprisingly easiest part of the work out