Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridges x 6-8 pulses
Crossover Symmetry Pull Down Drill x 6-8 reps
Deep Squat Progression
x 5 reps
A.
Snatch x 1 rep
*Set 1 – 65-70% of your 1-RM
*Set 2 – 70-75%
*Set 3 – 75-80%
*Set 4 – 80-85%
B.
Clean & Jerk x 1 rep
*Set 1 – 65-70% of your 1-RM
*Set 2 – 70-75%
*Set 3 – 75-80%
*Set 4 – 80-85%
C.
For Time:
30 Bench Press
25 Strict Handstand Push-Ups
20 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press
50-59: 2″ riser for sHSPU
60+:
4″ riser for sHSPU
D.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 20 reps
followed by…
Backward Straddle Scoots x 20 feet
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)
Rocking Box Bridges were new and interesting for me. Felt like someone had moved the box much lower when I tried to find it with my foot and I was surprised at how little my center of mass actually moved when I watched myself on video. A. Snatches felt good & fast, but I held back to 80% on the last set at 92Kg. B. C&J had sticky feet. Last set 80% at 114Kg. C. scaled to 150# (weigh 105Kg) and still struggled a bit with 6,6,6,6,3,3 HSPU strict to 3 ab-mats, so basically an elbow bend and still struggled… Read more »
A. 50/55/60/65 kg
B. 75/80/85/90/95 kg
C. 18.24 (!!! This was heavy! 85 kg)
Mob/Act done
A. Did a pull then Power Snatch then Full snatch at 140/150/160/170
B. Did push jerk then Split jerk
at 185/200/215/230
C. 11:07 with Bench at 205.
D. Done (as closely as I could 🙂
DMA done.
A. 75/85/90/95#.
B. 95/105/110/115#.
C. 12:18. Bench 165#. I knew sHSPU would be slow, but I thought for sure the bench press would go much faster. The first 10 were UB. Essentially broke down as BP 6 mins/sHSPU 5 mins/Sup PU 1 min.
D4. Done. D1, D2 & D3 haha.
Worked out with friends in Eugene.
Did Granite Games Event 6/7
Fun!!!
It always is!!!
❤️
Whoo hoo! Good luck at the GG you are going to do great!!
Did a back bend-working on this
A. 75/85/90/100
B. 110/115/125/140
C. 16:25 UGH-Singles pretty much on everything
D. Done
Stronger today than you were yesterday! Making progress!!
Mobility done.
A. Done. Up to 125, these weren’t going well today.
B. Done. Up to 185.
D. Attempted.
D. Attempted.
Mobility done
A. 115-125-135-145#
B. 145-155-165-175#
C. 5:03 (95# is my 70%)
D. Done
We should re-examine “C” in liue of your strict press being heavier and all!!?
Huh? It was based off bodyweight! ?
Really liked today’s programming. Was nice to lower the volume and almost felt like a recovery day. Looking forward to tomorrow!
1.Back sqaut 365/365/365/365/375
2.Snatch 205/215/225/245F/255F…locked both out and held but little foot rock forward?
3. Skipped cleans, hip felt a little funky under heavy loads.
4. This wod would have seriously compromised my shoulder did:
“Calorie Karen”? instead
50 cal row
50 wallballs
40….
40…
To 10’s
16:05…that was spicy!?
A. 130, 140, 150, 160
B. 145,170,190, 210
C. 8:57. Had to go #135 70% because my 1RM is less than body weight. ??
D. Done.
Actually you had 140# on the bar! Right?
Oops. Thanks Cheryl!
Masters class wod
Teams of 3
200m run, KB holds, ground to overhead 20,000#
1 person runs while the other holds KB in farmers carry and the other chips away at G2O
Buy out 120 abmat sit ups each
Used 115 did 15,10,10,10,10,15,6 (76) ttl
KB hold 70#
33min even
A and B. I subbed bar muscle up work- 1/2/3/4/5/6/7/6/4/1/4/2/1
C. 4:00 flat @ 175- A WOD that does not require knees! Thx Tino! I went out a little hot on the bench – should have done 5s
D. Skipped
Haha Nichole definitely had you in mind. We don’t want you to feel left out!
Crushed it!
Nice job on the metcon Al!?
A. 140-150-160-170
B. 170-185-195-210
C. 9:03
D. Modified but done
Mob done
Snatch 195#
Clean jerk 235#
WOD 6:28
Bench 2:10
Hspu 2:08
Pull-ups 2:10
This is in made for me.
A – 135/145/155/165. Decided to do power. Shoulder ROM not great today.
B – 175/185/195/205
C – 8:10 @160#. Last 10 reps of bench and all the HSPUs got me good.
D – Wow. This was a dumpster fire. Had to use fingertips to even push myself off ground. Shoulder taps were a fun challenge. 135/144/142.
A. 125,135,145,155
B. 155,170,180,195 all push jerk
A. 95/105/115/125 felt good so 135
B. 115/125/135/145
C. 11:19… Used 100#..my 1 RM is 120..took me 5:26 for bench, definitely a weakness
Used 1 abmat for hspu and neutral grip for pull-ups
D. I’m convinced Travis’ arms are longer than most of us ? Hand to do 1st 2 movements with hands in a 45# plate. Unfortunately ran out of time and couldn’t do plank shoulder taps…thank goodness like my shoulders needed that?
Yup his arms have to be longer I agree!
I put a 10# plate under my hands and was able to get my ass off the ground.
Hahaha
Haha! I thought the same thing about arm length!!
Dumbbells or kettlebells work!
Met up with Jean T. And did a couple of the Granite Games workouts:
Event 6:
20 squat clean and jerk 115#
15 squat clean and jerk 125#
10 squat clean and jerk 135#
I got through 7 of the 135# at the time cap (this one was pretty awful for me!)
Event 7:
50 t2b
5 snatch at 115#
3:55 (this one was fun!)
D. Did part D core work
Great work Leticia good luck at the GG super excited for you!!
Thanks Tracy! You’ll be there next year for sure!
Nice work! You’ll be finishing that 135lb. on Game Day!
Thanks Tino! Sure hope that adrenaline is working overtime for me 🙂
Excited for you girls to compete next week!
Mob
140 snatch
185 c+J
6:30 wod
Class wod
Beach run
Nice work Bethanne smashed it!!
I did it wrong
Oh no! Haha we’ve all done that now worries!
it was a blast the second time ….. Jk