Workout of the Day
A.
Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(Click here for movement demo – starts at 3:15)
Squat Snatch Press x 5 reps @ 2113
B.
Every minute, on the minute, for 5 minutes:
Snatch Drop x 1 rep
Keep weight light and work on mechanics
C.
Every 2 minutes, for 10 minutes, complete:
Hang Snatch + Snatch from 2″ below the knee
Work up as heavy as possible while maintaining proper mechanics and bar speed.
D.
Every 3 minutes, for 21 minutes, complete:
MEN & WOMEN 40-49
12 Overhead Squats (115/75 lbs)
12 Burpees Over the Barbell
12/6 Ring Dips
(12 for males, 6 dips for females)
MEN & WOMEN 50-59
9 Overhead Squats (95/65 lbs)
9 Burpees Over the Barbell
9/6 Ring Dips
MEN & WOMEN 60+
9 Overhead Squats (75/55 lbs)
9 Burpees Over the Barbell
9/6 Stationary Dips
Complete Snatch Press at 35lbs
B. 55 lbs for all
C. 55/60/65/70/75
D. 2:32 (accidentally did 9 Snatches not 9 overhead squats)
1:09
1:50
2:03
1:46
1:55
2:23
Used micro (red) band for Ring Dips
A. Complete 45/55/55# for the snatch press
B.95/105/115/115/115#
C.115/125/135/135/135#
D. 2:18
3:00-11 dips
2:50
3:00-9 dips
3:00-7 dips
I had an extraordinary bad night, spent most at a 24 hour vet’s office, and got about 3 hours sleep. So I was not really up for part D. I did 5 rounds vs. 7. I also used 105 instead of 115#s. Still was on the heavy side for me for this many reps. Should have scaled the reps.
Did this yesterday but comments didn’t stick I guess.
A. Done Empty Bar
B. Done Empty Bar
C. 65 all sets
D. Scaled for weak shoulder 65lbs blue band on dips sets of ten. All sets 2:30 OHS reps were 10, 10, 9, 8, 9, 8, 9 Shoulder fatigue so I didn’t push it.
A. Done
B. 75/80/85/90/95#
C. 115/115/125/125/125#
D. Done. Did the dips strict, don’t quite have the kip rhythm down yet. Had to switch to stationary dips in the fifth round. Splits were roughly 1:30/1:40/1:50/2:00/2:15/2:00/2:00.
Just curious, in the Hang Snatch + Snatch from 2″ below the knee should this be a squat snatch?
A. Completed
B & C. Pressed for time so combined into one complex at 75lbs for all sets; weight was limited by the snatch drop.
D. (50-59) Scaled OHS reps to whatever I could get before dropping the bar (except last round I completed all reps): 9,9,9,8,6,5,9. No scaling on Burpees and Dips. Did not keep track of time/round but got progressively slower from 1:30 to 2:45
A: Done – Keg Drill Stretch was just what I needed!
B: 45-75-95-115-135
C: 115-135-155-175(F 2nd snatch below knee)-175(got both with a faster drop)
D: Rds 1-3 were exactly 2:00 then slowed down to 2:50 on Rd 7
A. √
B.worked up to 100#
C. worked up to 125# no misses.
D. 1:08/1:20/1:50/2:02/2:12/2:30/2:25
UB OHS
Dips: 3/3, 2/2/2, singles the rest of the way… I don’t quite comprehend how to kip the dip just yet. It feels way off.
This was not a pretty wod for me physically, but mentally it was an enormous win. I committed to my goals and stayed in control of my thoughts. Thanks Nichole for sending me the links on mental toughness and confidence. Something I worked hard on today and something that will take quite a bit of work in the future.
A-Completed
B-Up to 115
C-105, 115, 125, 135, 135 (missed two trys-plenty of pull but keep falling forward)
D-Humbling to say the least!
1:58, 2:15, 2:50, (gassed rested), 3:10, rested, 3:20.
(40-49, 47y)
(50-54)
A. Done, but can only manage 15# on the Squat Snatch Press (flex.)
B. 75#, 80, 90, 95
C. 75#, 85, 95, 105, 115
D. 2:05, 2:10, 2:15, 2:30, 2:35, 2:40, 2:55 (Kipping dips; reduced to mostly singles in the final rounds)
A. Done
B. 35, 45, 55, 65, 65(tough on the shoulder)
C. 65, 75, 85, 90, 90(slow today, couldn;t go heavier)
D. 1:27, 1:26, 1:31, 1:43, 1:47, 1:53, 1:56. OHS UB, Burpees beat me up, dips UB until round 4, then 3’s, last round 3/2/1. Legs are shot from a 12 mile difficult hike yesterday. Lateral movement for me is something I need to work on. Burpees over anything…keep them coming, they are my nemesis!
Speedy!
1st day back from injury really excited for this masters programming
A. Done
B. 65,70,75,80,90. Stayed light to work on speed and mechanics
C. 75,85,95,105,115
D. 1:48,1:50,1:54,1:58 stopped at 4 rds neck started tightening up
Great to have you Jim!
A. Done
B. All at 65
C. 65/75/85/95/105
D.1:50/1:51/1:48/1:45
1:48/1:43/1:42
Had to band dips, big goat
A. Done
B. 115 x 5
C. 115/125/135/145/155
D. 1:48/1:55/2:05/2:30/2:50/didnt make it to dips final 2 rounds..Brutal
A. Done
B. 45/50/53/58/58
C. 53/58/63/68/68
D. 1:57/2:08/2:26/2:46/2:58/didn’t make it to dips from here out (and was doing banded ring dips)
A Done
B Up to 50kg
C 50-55-55-60-60kg
D Rx 40-49; 12-12-12
12-10-4
8-8-8
8-8-8
8-8-8
Signed up yesterday, looking forward to this! D really killed me…
Welcome Daniel!
Thanks! 🙂
D was brutal 😉
A) Love it, snatch press – 45/65/85 B) 95/115/115/115/135 – these are like setting up for a friggin’ golf swing. So much going on in my head for these, haha. C) 115/135/145/150/165 Hang was consistently easier than the below knee. Just adding that 1 extra addition to the pull would cause me to neglect pulling back as far as I should. I got them, but I missed 3 attempts and they were all on the ‘below knee’ element. D) 40-49: 1:34/1:42/2:24/2:36/3:00/2:40/3:17 OHS reps: 12/12/12/6/12/6/12 Burpees: 12/12/12/12/12/6/12 Ring Dips: 12/12/12/12/0/12/12 The burpees killed me (they always do). At round 4 I… Read more »
51 y.o.
A. Done
B. Up to 115
C. 115/125/135/146/155
D. All sets completed around 1:15 (ring dips)
A. Done
B. 35,35,40,40,40
C. 35,40,45,50,52 (52# was a PR!)
D. 45# OH sq 2:00/2:20/2:40/3:00 for remaining rounds. After Metcon, completed the reps I had missed in rounds 4-7
Did you hit a PR on a snatch complex? So awesome!
I did! Snatch has been a tough lift for me. Progress is march of the millimeters for me 😉
A. Done
B. 33/45/50/55/60
C. 55-60-65-70-75
D. 45-49 RX for 3 Rounds 2:01/2:51/3:00/0:00/2:54/3:00/3:00 Strict Dips
Dropped to 65# for sets 5-7. Sets 6 & 7 Ran out of time for Dips. When Metcon was over. Went back and did all missing reps at slower pace.