Workout of the Day
Mobility and Activation
Three sets of:
Pec Stretch x 45-60 seconds
Wall Slides x 6-8 reps
Double Lacrosse Ball to T-spine x 45 seconds
One set of:
CrossOver Symmetry x Activation Series
A.
Three sets of:
Strict Handstand Push Ups x 6-8 reps
Chest to Bar Pull Ups x 8-10 reps
(work on rhythm)
Alternating Rolling Pistols x 10 reps
50-59 – Strict Handstand Push-Ups x 6-8 reps to a 2″ riser
60+
– Strict Handstand Push-Ups x 6-8 reps to a 4″ riser
*If you do not have Strict Handstand Push-Ups, we recommend doing Strict Negatives x 5 reps @ 50A1
B.
Every two minutes, for 12 minutes (6 sets), complete:
High Hang Clean + Hang Clean + Jerk
It would be preferable for you to work off blocks if they are available.
C.
Five sets for times of:
Row 300 Meters
20 Kettlebell Swings (24/16 kg)
40 Double-Unders
Rest 3 minutes
These should be sprint sets. Don’t hold back.
60+ – 30 Double-Unders
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Flew to Maui this morning and trained at Maui CF Extreme…nice people!
Mobility-done
A. 10/10/10
B. 125-135-145-155-165-175#. No misses
C. 2:20; 2:20; 2:18; 2:22; 2:19
M and A- yes
A. 10/10/10 x 3
B. 165-225 no miss
C. 2:18/2:25/2:23/2:31/2:32
Nichole, I am attaching 225 and 215 lifts because I hit my chin on 225 and so it does not show my typical technique.
https://www.youtube.com/watch?v=l52Czu9Gd4Y
https://www.youtube.com/watch?v=cZoRq66XtsE
Nice work Albert! High hang looks good! Just watch the mid thigh position. Your knees are shooting forward. Instead, I want you pushing your hips and knees back, so that your shoulders are in front/over the barbell, not behind. Make sense?
A. Done. Pistol progressions/reps.
B. Split jerk technique practice with coach.
C. 2:50/2:35/2:30/2:44/2:28 not at 100%
A. 8 SHSPU, 10 C2B and 10 pistols x3
B. 125-165…right elbow is still sore but feeling better (hyperextended in snatch during qualifier)
C. 2:29,2:30,2:27,2:29,2:27…rowing is my weakness! Thank you for all the rowing this week!
I wouldn’t say those times reflect a weakness, nice job:)
Thank you! You as well!!
A. 8 SHSPU/10 C2B synchronized with partner/10 rolling pistols X3
B. Up to 205
C. 2:14/2:16/2:27/2:33/2:29 whew!
Mobility complete
A. 8 SHSPU, 10 C2B, 10 pistols x 3 rounds
B. Worked up to 125. Jerks are feeling better, big weakness.
C. 2:27, 2:30, 2:24, 2:27, 2:24. Everything UB, forearms pumped! Rowing this week has been tough. Another fun day!