Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Band Assisted Anterior Pec Stretch
x 45 seconds per side
Interval 2 – Prone PVC Pipe Pass Thrus x 10 reps (add weight if this is easy)
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat @ 3111
B.
Every 2 minutes, for 12 minutes, complete:
Hang Snatch + Snatch from below the knee with a 2 second pause at the receiving position @ 70-75%
Immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull from riser x 5 reps @ 108% of 1-RM
C.
Every 3 minutes, for 9 minutes, complete:
Push Press x 8 reps @ 1112
D.
40-49
Every 4 minutes, for 24 minutes (6 sets), complete:
Run 400 meters
Ring Dips x 20/15 reps
50-59
Every 4 minutes, for 24 minutes (6 sets), complete:
Run 400 meters
Ring Dips x 15/10 reps
60+
Every 4 minutes, for 24 minutes (6 sets), complete:
Run 400 meters
Stationary Dips x 15/10 reps
A. Snatch balance + overhead squat
65kg,70kg,75kg
B. Sets @ 52,5kg
Pulls @75kg
C. Push press X 8 @ 60, 65, 67,5 kg
D. Did 3 rounds – 500 m row/ 20 dips
Run out of time.
A: 100-110-115kg
B: 80-80-82.5-82.5-85-90, then 120kg
C: 3 x 80kg
D: 2:27-2:10-2:23-2:40-2:55-3:05
Mobility: Complete
Only had access to kg plates
A. 90kg (198.4#)
B. 72.5kg (159.8#) then 105kg (231.4#)
C. 62.5kg (137.8#)
D. 2:25, 2:29, 2:45, 2:52, 3:10, 3:20
Serious time crunch Monday and Tuesday this week, filled this in on Wednesday to the best of my recollection, but it was done on Monday
M&A done
A. 135,155,175
B. 135×2,140,145,150,155, then 210 from 25# plate for deficit-these went way better than week 1
C. 165
D. No time
Mob: done
A: Up to 95# (tender tender pecs)
B: 125# then 175# & 180#
C: 125#
D: 5×15 Dips, only 1 400 meter (calf cramps)
Mob done
A. 115#, taking it easy on my shoulders for now
B. 125# then 175#
C. 115#
D. done but only 4 rounds, short on time
A) 95 really struggle with overhead stability due to shoulder injury getting better but am going to be slow and easy on this stuff.been nervous to do anything but power snatch until now.
B) 95
C) 185
D) skipped did Liftoff workout
A – 165
B – 125 and 175
C – 155, 160, 165
D – 2:08, 2:15, 2:26, 2:35, 2:41, 2:36 (had 8-10 second walk to the rings each round from outside) Need to pace off our 400 distance. I swear it feels further.
A. 205
B.185, felt good so went little heavier
240, pulls
C. 165, didn’t feel good
D. 2:10, 2:15, 2:25, 2:24, 2:45, 3:10 (last run was horrible, maybe since I didn’t run in few months)
Mobility Done
A. 2 OHS @ 85# and 3 PVC Snatch Balance – Not able to do heavy Snatch Balances yet.
B. 75#
– 85# on Snatch Pulls- Little difficult on the knee yet… So took my time
C. 85# Push Presses
D. Subbed 500 m Row -can’t run yet (wish I could -love running). 2:59, 2:58, 3:05, 3:20, 3:21
** did some extra knee rehab 🙂
Glad to see you taking care of that knee!
A-Up to 175
B-135 and 195
C-155
D-2:09, 2:09, 2:15, 2:29, 2:40, 2:59
Dips starting round 4 rapidly declined.
Runs felt good 1:20-1:35
Mob and Act Done
A. 175# (all sets)
B. 145# then 200# for pulls (all sets)
C. 185# (all sets)
D. 1:58/1:56/1:56/2:01/2:21/2:37
Hit the wall on dips in the 5th rnd mid set
Fast!
Mob done
A. 95/105/115/125
B. 75/80/85f sbk/85/85 missed snatch pulls dang!
C. 75/85/95
D. 3:05/3:15/2:57/2:57/3:11/3:10 Sub 15 ring push ups
Great work Litsa! And great sub!
All mobility work completed plus ankle and hip mobility work. A. 75# 80# 85# B. 75# 80# 85# 90# 90# 90# Surprised myself that I could do 2 like that from different positions. Will keep building that strength and technique. Snatch pulls a 105# C. First set at 115# then 105 for the rest. (got a little too confident on the first set of 8 LOL) D. Felt pretty good on this work out except it was so dark I had to slow my run to be safe and not trip. Times were 2:35/2:33/2:46/2:42/2:52/2:36 After training today… I worked on… Read more »
Good job!!!
Great job Tracy!!
A. 95/100/105
B1. 75/75/75/75/80/80
B2. 116
C. 105
D. 2:45, 2:45, 2:42, 2:49, 2:54, 3:02 runs were consistent, dips fell off after 4 rounds
A. 185/195/205
B1. 190 across
B2. 265
C. 155/175/195
D. Will do later
A) 95/115/135
B)115/115/135
C)205
D)400/20 Done
Knee was bugging me today so not too heavy on A/B anbd a little slow on the runs but completed
M/A done
A. 105 – finally getting back to OHS without knee pain. Been at PT for three weeks. It’s time consuming but helping.
B. 85 then 125
C. 85, 95, 95
D. Airdyne without arms (yuk) for 2:15 and 10 ring dips per round. Was able to work on my kip. Not there yet but closer 🙂
Glad you aren’t having any more knee pain in the OHS!! Oh air dyne!!!
A)95#(3)
B1)90#(3)/95(3)
B2)125# stayed at 100% to focus on form
C)125#/135/140
D)2:40/2:47/2:46/2:48/2:52/2:48
Mobility done. Liked the prone pvc pass thrus
A. 93/98/105
B1. 88/88/93/93/93/95
B2. 130
C. 83/88/93
D. Maybe one day I will get ring dips. 7/8/5/6/6/3 with about 30 seconds between rounds.
You will!!!!!!