Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Banded Hip Distraction
x 30 seconds per side
Hip Circles x 10 reps per leg
Band Pass Thrus x 10 reps (just like a PVC Pass Thru but with a band)
and then . . .
Three sets of:
Sotts Press x 3 reps
Rest as needed
A.
Every two minutes, for 16 minutes (8 sets), complete:
Halting Snatch Deadlift + High Hang Snatch
Halt just above the knees.
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 70-75%
C.
Three sets of:
Push Press x 7 reps
Rest 2 minutes
D.
40-54
Six sets for times of:
Assualt Bike x 20/15 calories
Push-Ups x 15/10 reps
Rest 2 minutes
55+
Six sets for times of:
Assualt Bike x 15/20 calories
Push-Ups x 12/8 reps
Rest 2 minutes
Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.
Mobility✔️
Sotts@95
A. 135,145,155,165f,165f,165,170,175f
B.245,250,255,260,265
C. 135,145,155
D. 1:28,1:52,1:58,2:09,1:58,1:58,1:58
A. Went up to 60 kg
B. 105 kg
C. 70kg,72kg,72kg
D. No time
Mobility done
A. 30-50 kg
B. 95,100,100,100,100 kg
C. 50 kg
D. Subbed rower. 1.28, 1.30, 1.34, 1.43, 1.31, 1.27. Mental doldrums in the middle there.
Just easing back in…will be back on schedule this coming Tuesday…Yay!
A) 53-53-63-63-73-73-78-78
B) All at 135# (75%)
C) 63-73-83
D) Had to sub a 250 row 1:12-1:09-1:08-1:11-1:12-1:10
Sotts press was no fun.
A – empty barbell drills. Didn’t have time to complete prior to class.
B – 245
C – 135/155/155
D – did Saturday team WOD with class. 2-people. 20 min clock. Each person does 200m run every 5 minutes while doing AMRAP of 10 Burpee box jumps (24″), 20 OH Walking Lunges (53# kb)’ 30 Push-ups, 40 Goblet Squats (53#).
that sotts press was not good. really shows my shoulder problems. even with 15lb weight was pushing it out front of me. haven’t been able to post video of snatch.
mobility completed.
a =2@40kg, 2@45kg, 4@50kg.
b = 1@90kg and rest @95kg
c = 1 @55kg, 1@60kg, 1@65kg
d = 1:18, 1:17, 1:19, 1:23, 1:23 and 1:19 did 300 row with 15 push ups
Mobility done.
A. Up to 115. Have also been having pain between thumb and index finger holding the bar overhead in a snatch grip; today is the first day in a few months I have not had that pain.
B. 185
C. 135×7, 145×7, 165×5
D. Not enough time again.
A. Built up to 35kg
B. Built up to 70 kg
C. 100kg
D. 60-65KG
E. Accidently did 15 push ups instead of 12. First time on assault bike. Brutal. 1:23, 1:31, 1:41, 1:45, 1:58, 1:57 next time will pace better more consistently…
M&A done.
A. 6 sets @75#/85#/95#. Higher than 75#, I have to ride the weight down. Am working mobility/stability to receive in squat, but it’s slow going.
B. 205#
C. 95/105/110
D. 1:10, 1:12, 1:09, 1:12, 1:09, 1:03 on Schwinn airdyne: 20 cal/12 push-ups.
A. 95,95,105,115,125,130,135,140
B. 205
C. Did strict press 6 sets PR at #160
D. 1:39,1:25,1:27,1:23,1:26,1:23
SOTS 20/30/35kg Mobilty getting better
A. Stayed at 50kg, had Oky coaching this week that made some big adjustments. Just trying to work on new positions and engrain the muscle memory.
B. 115kg
C. 60/70/70kg
D. Have no CV equipment. I’m subbing most things with running at the moment
A. 55, 65, 75, 85, 90, 95, 95, 90, 90
B. (185); 135
C. 90, 95, 100
D. 60/.53/.48/.54/60/.59; pushups began to fail set 4-6…
Mob done 35# sotts press
A. 55/65/70/75/80/85/90/95
B. 235
C. 65/75/85
D. 1:11/1:03/1:12/1:14/1:15/1:13( Sub Row, AD full of invictus athletes 🙂 )
Hahaha ugh they’re so obnoxious lol 🙂
But such a fit bunch! 🙂
Mobility done
SOTTS with dowel…yikes!
A) 55-65-70-75-80-85-85-90
B)125 across
C)75
D) 1:30, 1:35, 1:30, 1:40, 1:45,1:43 (250 row/10 push-ups).
Mobility done. SOTTS with 15# bar.
A) 4×55, 4×65. 1/2 power, 1/2 full
B) 70,75,80,85,90
C) 90
D) 1:13,1:15,1:15,1:22,1:22,1:15. That was a burner! (Did 15 cal air dyne, 10 push-ups)
Mobility done. Sotts press done with 65lbs.
A. 95/95/105/105/105/110/110
B. 185/175/175/175/175
C. 100/100/100
D. 0:53 / 0:46 / 0:45 / 0:49 / 0:49 / 0:50
(High quad/hip flexor pain when I’m coming out of the hole in the squat. Been there since New Year’s. My strength development has been slow as a result, unfortunately. I am loving the programming so far, though!)
Hmmm have you had someone check it out yet?
I had the head athletic trainer (at the Univ. where I teach) look at it, a few months ago, but he didn’t seem to think it was anything serious (like a hernia). It’s a new tweak for me – feels like a pulled hip flexor (maybe rectus femoris?). It doesn’t bother me unless I’m coming out of the bottom of a squat (or, of course, the bottom of the snatch/or clean). I can’t say I’ve had that before, and I can’t think of when I might have sustained it. And my flexibility and mobility have always been really good, even… Read more »
40-44
Mob and sots bar ouch
A)85-100 halt dl hhsn
B) 180-195×5 bs
C)115,115,120×7 pp
D)monitor broke on airdyne so did 1 min sprints
1-1:30 1:26 1:34 1:35 1:39 1:38
Mob and Act 2 rounds. Was limited on time today.
A. 85
B. 150
C. skipped will do tomorrow
D. 1:20, 1:22, 1:29, 1:35, 1:26, 1:27 – was pretty awful but in a good way. Not sure if my legs or arms burned more.
Great work Elissa!
A. 65/75/85/90/90/95/100
B. 185
C. 115/125/135
D. 1:22/1:24/1:24/1:25/1:34/1:32. 300m row + 12 push ups