Workout of the Day
Mobility and Activation
Three sets of:
Upper Trap Release
x 45 seconds per side
Prone PVC Pipe Pass Thrus x 10 reps
Ring Assisted Anterior Pec Stretch x 45 seconds
Two sets of:
Press in Snatch x 5 reps
Wall Slides x 5-6 reps
*If you have a hard time with the wall slides, then go to floor slides to ensure you have contact with your shoulders, elbows and wrists on the surface.
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Halting Snatch Deadlift + Mid-Thigh Snatch
*Build over the course of the six sets.
B.
Three sets of:
4 Stop Halting Snatch-Grip Deadlift
(2″ off floor, mid-patella, mid-thigh, high-hang)
Rest 2 minutes
*Please use straps if you have them.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
D.
Three sets, not for time, of:
Heavy Sled Drag March x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
Med Ball Reverse Hypers x 20 reps
Rest 60 seconds
*Hold a medicine ball between your ankles while performing your reverse hypers.
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A. 95/105/115/120/125/130
B. 205
C. 205/225/240 – 250
D. 310 on the sled
M&A done
A. 95,105,115,120,125,125
B. 185,195,205,215
C. 215,245,275, tried 305 got 1, failed on the second, felt too heavy for today so did 5×2 at 285#
D. did not get to D because of time. lots of work today!
Mobility Complete
A. 125,135,140,145,150,155
B. 225,245,245,255
C.245,280,315… 315×1,305,305,305,305 (does anyone hit these at 95%?)
D.Complete
A. 65, 70, 75, 80, 85, 90
B. 95, 100, 2x 105, 2×110
C. 125, 150, 165, 2×175, 4×165- had to drop 10 lbs to finish the 5×2
D. Done
Men 40-44
A. Up to 60 kilos
B. With 50 kilos all sets
C. In kilos 50/75/90 and all sets with 110
D. Done
A. Hang Snatch: 95-100-105-110-115
B. Snatch Deads: 155 no straps
C. BS: 205-230-260
E3MOM: 275-275-265-265-265
D. Done: 205lb Sled; 10lb Med ball
A. up to 55kg
B. all sets 80kg
C. Had to rush so did emom with 5x3reps with pause at bottom
D. skipped
A. 75-85-95-95-95-105
B. 185-205-205
C. 200-225-255/270 then 260 subsequent rounds
D. Done 150# sled
Shortened day today-sons senior athletic and academic awards.
A-Up to 155×2
B-Skipped as I have a cut in my thumb that is pretty painful when I pull heavy weight.
C-Up to 305×5 then had to leave.
A.145/150/155/160/165/170 (3 different attelpts but got it)
B.185
C.235/265/295/305 left with singles every 90 secs x 10 (legs were toast)
D. 250/12# medball (110 lb 12 year old had fun mushing dad.) Fun times. The video is quire funny also…hes giggling at me.
Love it!
Mob Done
A. 65/70/75/80/85/90/95/100
B. 115/125/125/125/
C. 205/235/265 285X 2, 285 x 1 rep x 4sets
D. 135 on sled, 10lb WB
I just received my gift – thank you so much Litsa!! I LOVE it! 🙂
Thank you for all you do for us!!! 🙂
Mobility done
A. 85/90/95/100/105/110
B.205/225/235
C. 195/220/250/265/265/270/270/270
D. no sled-Hip bridge & hyper ball @6# done
A. 55/60/65/70/75/80* (pr…getting close to my goal of catching 85# in a squat)
B. 105, all sets
C. 125/140/160, then 170 x2 for 5 sets (yayerrrrrrrrrrrssssssss!)
D. Had to skip this to make din-din!
Awesome work Aimee!
Mobility done.
A. Shoulder only bothers me when turning over with the snatch and receiving in the catch position; feels unstable with the catch which causes me to irritate it. I did 4 rounds going light; 75/95/105/105
B. 175 all sets
C. 185/220/250 then 270 for the rest
D. 225# on the sled and 12# on MB
M&A – Done
A. 65 / 75 / 85 / 95 / 95 / 100
B. 125 / 135 / 145 / 155
C. 150×5 / 170×3 / 195×1 then 5 sets of 2 reps at 205
D. Sled 180 / Hip Bridge w/red band / Reverse Hyper with 8# ball
53 M Central
M&A Done
A. 75,75,85,85,90,90
B. 125,135,145
C. 200, 230, 260, 290 x2 x5
D. Done (no sled so skipped that)
Mob and Act done
A. 65, 85, 85, 95, 95, 100
B. 135, 155, 175
C. 155 (was supposed to be 145), 165, 185 then just could not hit percentages at 95% so went lighter and did a few singles. Felt tired and off today from a weekend away and LOTS of driving (16 hours in 3 days). Will rest tonight and get back on track tomorrow!
Make sure to open your hips after so many hours of sitting in a car!
Will spend more time this morning doing that. Thanks! 🙂
Mobility done
A) 15,35,55,65,75,75
B) 75
C) 75,85,95,105
D) done
A)40/45/50/55/60/62
B)80
C)88/101/115. 123x2x5.
D)mixed hip bridges.
Andrew/40/Australia
A. 65/75/85/95/105/115
B. 135
C. 170, 190, 220 then 5 sets at 235
D. done,
took all last week off after I tweeked my lower back and hip on Monday doing back squats. I feel tons better, I needed to let this old body rest.
Keep watch with your position at the bottom of your squat, no butt winks!