Workout of the Day
Dynamic Mobility and Activation
Two sets of:
Shoulder Opener x 20-30 seconds
PVC Pipe T-Spine Opener
Hawaiian Squat x 8 reps per leg
and then . . .
One set of:
Wall Slides x 6 reps @ 3132
Reverse Snow Angels x 15 reps
A.
Every 90 seconds, for 9 minutes, complete:
Snatch Balance + Overhead Squat
*Increase load by 3-5% from last week
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
2-Position Snatch (floor, mid-thigh)
Yes, I want you building from the bottom up on these 2 position snatches.
C.
Three sets of:
Weighted Box Step-Ups x 10 reps per leg
(focus on driving thru the leg on the box, using as little help from the trailing leg as possible)
Rest 2 minutes
Jumping Back Squats x 8 reps @ 20% of 1-RM Back Squat
Rest 2 minutes
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest as needed
Dimmels x 20 reps @ 35-40% of 1-RM Deadlift
Rest as needed
Anterior Loaded Walk x 60 seconds
(use a heavy sandbag or D-ball, and hug the object high on your chest while keeping a neutral spine)
Rest as needed
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Mobility done.
A. Up to 135#
B. 95#
C. Done, both with 75# barbell
D. Done, except for Anterior Loaded Walk, don’t know what this is.
A – 155#
B – 135#
C – 2 x 53# KB for step ups. Skipped jump squats (nursing groin strain)
D – Done. Dimmels at 180. Anterior walk with 90# of sandbags.
Mobility Done
A: Up to 130#
B: Up to 145#
C: step ups with 2 54# KBs Jumping back squats 75#
D: 6 GH Raises each set, 145# Dimmels, 80# bag with green band
https://instagram.com/p/8PUqQqj9BM/?taken-by=mathcon
Mob Done
A. worked to 135 (125 & 135 SBF)
B. worked to 95 ( tough day today)
C. done w/2 35#, J BQ 65#
D. Done Dimmels 135# Not sure if I did ALW correctly but attempted)
A. Up to 70kgs
B. 65kgs
C. Used 16kg kettlbells and 30kgs for jumping squats. Can go higher on both
D. Doing glute ham raises scaled, with a box infront to fall down on and push off of. Wow these are hard…
Did a class Wod first then:
A. Up to 155#
B. 135#
C. 70# step ups and 75# jumps
D. Didn’t do
Woo Hoo! You go girl! Big Congrats on that PR!! 🙂
A) 63-73-83-93-103-108 (15# increase!!! New PR…saweeeh!)
B) 63-73-73-83-83-83 (missed from mid-thigh on all at 83#)
C) only 2×15# DB’s because of left leg and even those I struggled with; 40# for jumping back squats: easy
D) GHR done; 95# Dimmels
My reply got posted above your post…
Fantastic, great work!!!!!
M/A done
A. 90/100/110/115/120/125 (up 5#)
B. 80/85/90/95/100/100 (up 5#)
C. Used 2×35# kb for steps and 55# jumping squats
D. GHR done; 105# for dimmels; 30# med ball for walk
A. 85, 91.6, 100.4, 111.6, 118, 125 (up a few from previous week)
B. 65, 76, 85, 95, 100.4 (missed hang/hit 2d attempt), 102.4 (missed hang/hit 3d attempt)
D. 2 sets; 6 GHR (some assisted)/DL 115#/cradled 35# KB
M&A Done
A-Up to 185
B-Up to 175 but missed HHC
C-35 db’s and 75
D-135 and 50 sandbag
Mobility Done
A. Worked to 210
B. Worked to 180
C. 20 lb vest and 2 45# dbs for Step ups, 70# for jumping squat.
D. GHR x8, Dimmels @ 185, 45# for Walk.
A. 95-145
B. 95-155 (missed mid-thigh @ 145&155)
C. 40#db step-ups, GHR
D. 6x200m sandbag (70#) runs, 90sec rest
MOB done
A. 130-140-150-160-170-180# (PR)
B. 125-135-140-145-150-155(miss)-155#(got full/missed hang)
C. 75# front rack / 55# jumping
D. GHRx8, 145# dimmels, heavy sandbag
Hammies still burning!
PR city over here!
It’s been a pretty spectacular month! Here’s a few videos from today’s training:
http://youtu.be/phfeVadAzfo
http://youtu.be/f1P2vcISVRA
http://youtu.be/P2SVj2OHeYM
Awesome Cheryl!!
Thanks Teesh! Your results are looking good too!
You know what it means now that you can snatch balance 182 lbs right? You are going to snatch it 🙂
That would be ok with me! 😉
So many Pr’s! Congrats!
M&A done
A.140,160,180,190,195,200-did one set @205, failed ohs
B. 135,145,155,165,170,175-felt good, like my movement has improved
C. 60# db,70# bb
D. 8ghr,160 dimmel, heavy sandbag
Mobility Done
A. 65-90#
B. 60-80# Not so good today.
C. 25# dumbells for step ups and 50# jumping squats
D. GHD , Dimmels at 120# and ? on the sandbag. It was heavy.
I did the Assault bike today for 4 sets at 1:30 max. goodness me that thing is terrible! My legs were dead. LOL. However, I am thankful that the my new home gym has an assault bike. My other gym didn’t have the assault bike. 🙂
Mobility Done
A. 235#
B. 175#
C. Done (115# SUps/105# Squat Jumps)
D. Done (Dimmels @ 200#)
Mob and Act done
Knees still sore two weeks after injections. Grr. Trying to be patient but frustrated.
A. Behind the neck jerk up to 150
B. 85, 95, 100, 105, 110, 110 split snatch
C. unweighted for step ups
D. GHD situps, 110 on dimmels, 30# slam ball for walks
I know it sucks right now but be kind to your body, it is doing the best it can and may need just a little more rest
So true, thank you. Ortho said up to three weeks but I am not liking modifying everything. I will be kind 🙂
Mobility completed
A)100#(2)/110(2)/120(2)
B)85#(2)/95(2)/105(2)
C)BSU with 85#/JBS with 55#
D)GHR x6/Dimmels @115#/ALW with 30#WB
DMA-done
A. 115-135-145-155-160f-160
B. 115-135-135f-135-145f-145 Both failed on high hang
C. 95# for both
D. done (think I need some work on the dimmels…there’s some junk in the way)
posterior chain still sore from Saturday’s burpeefest, D didn’t help!