Workout of the Day
Mobility and Activation
Three sets of:
Partner Assisted T-Spine Stretch
x 20 seconds
Banded Hip Flexor Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus x 10 passes
Two sets of:
Bear Crawl w/Wrist Stretch x 20 meters
Foam Roller Hamstring Curls x 10 reps
Sotts Press x 5 reps
A.
Take 10 minutes to warm up your front squat and then . . .
In 4 minutes, work up to a 3-RM Front Squat
B.
Every 90 seconds, for 12 minutes (8 sets), complete:
Power Clean x 1.1
C.
40-49
Three sets for times of:
185/125 lbs Ground to Overhead x 10 reps
Rest 60 seconds
50-54
Three sets for times of:
155/105 lbs Ground to Overhead x 10 reps
Rest 60 seconds
55+
Three sets for times of:
135/95 lbs Ground to Overhead x 10 reps
Rest 60 seconds
D.
40-49
Complete as many rounds and reps as possible in 6 minutes of:
10 Hang Squat Cleans (135/95 lbs)
20 Pull-Ups
50-54
Complete as many rounds and reps as possible in 6 minutes of:
10 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups
55+
Complete as many rounds and reps as possible in 6 minutes of:
8 Hang Squat Cleans (95/65 lbs)
12 Pull-Ups
Optional Additional Session
A.
Three sets for times of:
Legless Rope Climb x 1 rep
Bar Muscle Ups x 5 reps
Alternating Pistols x 10 reps
Double Unders x 30 reps
Rest 2 minutes
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
C.
Three sets of:
Sumo Stiff Leg Deadlift x 6-8 reps
Rest 60 seconds
GHD Hip Extension w/arms in Y position x 8-10 reps
Rest 60 seconds
Hollow Rocks x 30 seconds
Rest 60 seconds
A. PR @#315 – however, I pulled my back on the last set! Damn it
B. – D. Substitution
30 on/off X 10 Sets of:
1. strict press #95
back squat #95
2. deadlift #135
strict pull ups
3. burpee box over
jumping lunges
4. Wall Balls #20
Box Jumps
I did get a really good workout despite not being able to lift anything heavy. Hopefully I can heal quickly a very crappy time to get an injury!
Knee still a bit cranky with me from this weekend’s training. Modified today’s training immensely as didn’t want to do any squatting or pounding on the knee today. A. Strict Overhead Press: warmup with 65×3, 75×3, 80×3, 85×3, then: 90#x5; 95#x4; 100#x3; 107#x2 reps. B. Every minute on the minute for 16 minutes: Minute 1 – 6 strict weighted pullups (20#) Minute 2 – 6-8 unbroken strict 2″ deficit hspu This was challenging…about halfway through had to mix in some supinated grip pull-ups with the pronated grip. Started with 8 strict 2″ deficit hspu’s but then had to drop to… Read more »
A. 255/275
B. 155/165/175/185/195/205/215/225
C. (50-54) 1:05/1:02/1:06 all singles
D. (50-54) 3 rds, kept moving just slow
A. 155#
B. 105/115/125/135/140/145-1 miss/145/150. PR!!
C. 105# 1:02/:53/:56. Need work on these.
D. 3+3.
optional
A. 1:23/1:21/2;17. Did 3 muscle ups for first two rounds, bar MU the last with small band. Wanted to try it with my shoulder, it hurt a bit but just five wasn’t bad.
B. 85/90/95/100
C. COMPLETE
Wahoo – congratulations Christine!!!
A) 245
B) 145/155/160/165/170/175/180/185
C) 44/43/45
D) 3 + 5 seriously suck at pull ups now…. I am going to have to put some extra work on getting those back. 🙁
But so happy to see you posting! Come down and train with us soon!
Warmup
A. 225
B. 155/175/185/195/205f/205f; not sure what has happened to my cleans.
C. :46/:59/:58; dropped everyone from the top. too slow trying to get set after the bar bounces around. I wouldn’t have done grace as singles. I should have grouped my reps in this workout. would have been much faster.
D. 4+0; didn’t recover well from C and it effected this workout.
Great learning from today with the barbell cycling.