Workout of the Day
Mobility and Activation
Three sets of:
Band Assisted Ankle Mobility Drill x 12-15 pulses per side
Banded Hip Flexor Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus
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x 10 passes
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Snatch Pull + Snatch
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.
C.
Four sets, not for time, of:
Box Step-Ups with Kettlebells x 6 per leg
Rest 30 seconds
Hip Bridges + Hamstring Curl with Feet in Rings x 20 reps
Rest 30 seconds
Reverse Hypers x 20 reps
(perform on GHD if you don’t have a proper reverse hyper)
Rest as needed
A.125/135/145/155/160/165/170/170
B.250/280/300/280/280/280 (Best squat session ever! powerful)
C. Done w/35 lb
A. 65/65/70/70/75f/75/75/75
B. DNF: failed on 2nd rep of set 2 (160). Mentally and physically tired tonight, so punched out for the evening.
A. Built up to 70 kg
B. Used 135kg. However reduced 6th set to 75%, mostly due to mistake (forgot 6th set and had already started putting away weights, but also because 5th set of 5 was a struggle)
C.Used 24kg kbs. Left out hamstring curls, as didn’t have access to Internet and didn’t feel like I was getting form right.
A) 73-78m-78-80m-80m-80 (I have some video if you want I can send for suggestions)
B) B.S. 140-155-165-155-155-155
C) Only 1 26# KB on step-ups (left leg is so much weaker), used physio ball for the hip bridge/hamstring curl, reverse hypers on GHD with 6# M.B. (trying not to go into my lower back on these which I’m finding challenging…any suggestions?
A.140,145,155,160,165,170,175,195Fail but real close toe town on the catch
B. 270,305,325,305,305,305
C no time 🙁
A. 95-105-115-125-135-135-135-145(f) split snatches
B. 215-245-265-245-245-245
C. Done with 16kg KBs on 20″ box
A. 65/75/75/85/85/95/95/100
B. Worked to 235 only 75% Felt weak today
C. Done 35KB 16″ box
Did advance skills clinic all day yesterday.
A. 85/95/105/115
115f/115/110/115
B. 220/245/260/245
Strained right calf during DU’s with Granite Games WOD; still nursing it with Compex, dry needling and foam roller work so wanted to play it safe. So I made a few modifications. A. Done. B. Modified to the following complex: Snatch Pull + Power Snatch + OHS to be safe on the aggressive stretch on the calf in the bottom. 75/85/95/105/115/125/125/130 C. 215/240/255 then 240X3, 240X3 and 240X2; was favoring calf side and overall legs felt weak. D. 24″ box with no weight working on being really strict and no bounce or forward lean in attempt to mimic pistols (which… Read more »
A-Up to 175 then missed 185×2 snatch. Pulling high enough Just not getting under bar?
B-280/320/335/315×3 then stopped. Legs and back just felt weak today so stopped before I injured myself.
Mobility completed
A)95(2)/105(2)/115(4)
B)205/230/245/230(3)
C)Completed
Mobility done
A) 35,55,55,55,60,60,65,65
B) 95,105,115,105
C) done
A. 95, 105,115,125,135,155,165
B. 210,238, 252 Stained groin which I have been having problems with for a few weeks. Shut things down for the rest of the day. One step forward, two steps back!
I feel you Mattenem, had one of those days today also!
Yesterday I did granite games wod 2: 165, 261, 170 (PR for snatch, although I pressed out a bit)
M and A done
A. 135, 140, 145, 150, 150, 155, 155F x 2. So I did 3 pulls at 155.
B. 245, 285, 325, 345 then 325 all sets. Seeing stars at the end of the last set
C. Done. 35 lb kettlebells and 20 inch box.
Nice job on PR and WOD reps.
M&A done.
A. 75/85/95/105/105/115/115/125. Split snatch. Most I’ve snatched without muscling up.
B. 210/235/250/235x5x3.
C. Done. 35# kettle bells for step ups to 20-in box.
1:55 min / 18 mile / 2050 ft ascent – xc mt bike ride – 5 min soak in cold river at end!
3 hrs later
A. 70/75/80 x 6 (did power snatches)
B. 3 sets 10 @ 105# (just starting to squat again so going easy)
C. 3 sets only (got tired) – used 20# DB,
Stretched / rolled 20 min.
Made up Saturday workout. It was strangely easier than it looked. Each round in about 2:30. Did today’s back squats. Felt better than last week.
A) 40kg, 45, 50, 55, 60, 65, 70, 80kg -Probably a little to light to start with
B) 100kg, 112.5, 120, 3×5@112.5kg
C: skipped to do the second Belgian Throwdown Workout
11 min time cap:
30 WB
30 Snatches @ 30 kg
30 WB
30 Snatches@ 50 kg
30 WB
9:16
A). 125/145/165/175/175/175/175/195F
B). 320/365/405/365/365/365
C).This was deceiving, Box Step ups with 53# KBs, Hip Bridges with 135# BB, reverse hyper on GHD with 14# WB.
Taking week off to let body load energy. I’ll do lot of XC MTB rides this week but most probably won’t touch the bar this week. Might do some outdoor old school sessions with sled, sandbags and Kbs depending off the feeling. I’ve made observation during the spring that if I take lot of more rest than just a day or two per week I will progress much more and when I have at the same increased a lot of aerobic work the result is same. Have fun and enjoy your life!
Enjoy the riding
I’ll do. It’s vacation time for next four weeks and time to relax on the bike 🙂
It’s petteri.hallikainen@tieto.com