Workout of the Day
Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Band Distracted Perfect Stretch x 30 seconds per side
Minute 2: Banded Monster Walks x 10 steps forward/backward
Minute 3: Banded Good Mornings
x 15 reps
A.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 80% of 1-RM
B.
Two sets for times of:
Run 400 Meters
Shoulder to Overhead x 20 reps
Rest 3 minutes
40-49: 155/115 lbs
50-59: 135/95 lbs
60+: 115/75 lbs
C.
Three rounds for time of:
7 Snatches
7 Muscle-Ups
Rest exactly 3 minutes, and then…
Three rounds for time of:
15 Wall Ball Shots
15 Toes to Bar
40-49: 135/95 lbs; 30/20 lbs to a 10′ target
50-54: 115/75 lbs; 7 Muscle-Ups/5 Muscle-Ups; 30/20 lbs to a 10′ target
55-59: 115/75 lbs; can receive in the power position and ride it down; 5/3 Muscle-Ups; 20/14 lbs to a 10′ target
60+: 95/65 lbs; 3/1 Muscle-Up; 20/14 lbs to a 10′ target
*If you do not have muscle-ups then:
40-54: Ring-Dips x 14 reps
55+: Stationary Dips x 14 reps
D.
Three sets of:
Bent-Over Supinated Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest 90 seconds
Seated DB Z-Press x 5-6 reps
Rest 90 seconds
Supine Chinese Plank Hold x 60 seconds
Rest 90 seconds
A. Done
B. 3:40 and 3:59 using 115b. split jerk – 2 sets of 10 for the first; 4 sets of 5 for the second
C. 7 snatches and 3 MU’s – 10:59 then 6:50 for the WBS and T2B
D. Done
Mobility: Complete
A. 5×3 @ 325
B. Wasn’t fully warmed up starting this – subbed 400m row due to blizzard. 1st round – 4:16, 2nd round – 3:44
C. 6:04 then 5:12
D. Rows @ 115#, Z-Press @ 35#
A. 295 all – pretty ez
B. 11:29 (had to run on treadmill, cumbersome)
C. Snatch/MU – 15:38; didn’t complete 2nd half
D. row @ 135; Z-Press 45 lbs; plank complete
A – 5×3 @275
B – 3:45 and 4:45 @155. This was rough. Lots of cleans.
C – 7:58 @135 but did power snatch. Not loose enough to do fulls. MUs got a bit sloppy. Then 8:15 for WB/T2B. Out of gas.
D – Bent over rows @125, Z-Press 45, Plank holds with 25# plate across hips.
Coming day behind. My body has been extremely sore from Wed metcon. My legs and glute has been cramping last two days. Mobility done A. was not able to squat at full effort because of soreness of legs. 4 sets with 100kg B. 1.Round with 70kg – time=5:00, 2.round with 60kg – time: 3:00 C1. Snatches with 50,55,55. MU’s per round 5,4, 2 – missing reps as jumping mu’s. My next development area is definitely mu’s when I’m fatigued. Time 12min C2. All wb’s ub, t2b 8+7 / 6+6+3 / 6+5+4 – time: 4:52 D. done By the way, I’m… Read more »
A. 105, 110, 115, 120, 125#
B. 3:52, 3:28 (on treadmill)-85# ( I think?-the bars are ancient here at then Embassy-no weight written anywhere.)
C. 11:05, 4:10 used 75# for snatch, 10# WB.
D. 85# for rows, 30# for Z-press.
Solid day of training for me -it felt good.
Mobility done.
A. Done
B. 4:50, 5:18
C. 14:25, 7:42 with 25# WB
D. Out of time
Felt slow and no energy tonight.
A: complete at 300#
B: complete, Rx, 3:25, 3:35
C-1: complete, Rx, 7min+ very disappointed with myself, MU are not coming along, on the EMOM that we have been doing, it feels good. But tonight, I hit a wall and failed
C-2, complete, Rx 13:21
A. 265,265,275,275,295
B. 3:27,3:20
C. 5:24 (115) 6:00(20lb. To 11 ft.)
D. Done
Mob done
A. 205/235/245/255/255 Worked to 80%
B. 3:50/3:56 @ 95#
C. 7:14 1st round @ 95 then dropped to 75, Kept failing reps. sub/14 RD w/band
6:02
MOB/Activation – Done
A. 215#
B. 2:47; 3:12
C. 6:38; 4:59 (used the false grip today…not real happy with my time; snatches were all power; 20# wallballs felt so heavy today…uggh)
D. Done with 85# and 30# DBs (back was a bit tight after all this work)
Solid job Cheryl!!!!
A. 170/170/175/180/180#
B. 3:33/3:44 Rx
C. 13:22/6:23 Rx (really happy with how my MU’s felt! The wall balls were tough at 20#!)
D. Done w/85# and 30# DBs
Fun day!! Now off to play an indoor soccer game 🙂
Good job!! Have fun!!!
Thanks Jenny!
Good job Teesh! I miss those days playing indoor with you guys! Have fun!
Lots of good memories! Miss playing with you too Cheryl! ?
Great job!! Have fun at soccer!
M&A done
A. 275
B. 3:39&3:32
C. A. 19:00(the good news is the snatches didn’t slow me down). B. 6:57
D. 135, 35 db
Mob and Act done, the banded work was great!
A. 170
B. Done with 500m row/115#. No times.
Will have to make up C and D tomorrow and Sunday. It was 62 degrees in Rhode Island and I could not stay inside. 🙂
How nice!!
Sunday: Did 3rounds of muscle ups/snatches. Finally 21 muscle ups with zero fails!! A mix of false grip and regular grip. Split snatches. 20:15.
Mob and Act Done. (Liked how my legs and hammies felt after the banded work)
A. 295 across all sets
B. 2:46 and 2:51
C. 10:13 and 6:32( no 30# med ball so I subbed 95# thrusters) liked the challenge this part presented, especially after B.
D. Done
Mobility Done A. 170# across B.4:10, 430 C. About 20 mins for Snatch (95#) and MU BUT – I did 2 rounds of MUs without missing!!! BUT I missed all 7 in the last round. BIG accomplishment for me! 5:20 for WB and TTB (20# to about 9.5′) D. Done I am traveling like a crazy person, trying to squeeze some of the workouts in as a drop in, making up days or sets when I can. It has been a lot to handle but I really am starting to see some progress in just a few weeks. I am… Read more »
Fantastic to hear!! We are super excited to have you following the program. Keep up the good work and it is okay if you can’t get everything in, especially when traveling. Just staying consistent on a program is super beneficial!
Mobility done.
A. 265#
B. 2:49 and 3:07
C. 10:29 and 7:02 with 25# wallball. Was fatigued and missed half the snatches in 3rd round which really made it drag on…
D. Done
A. 285
B.2:35/2:59
C. 5:49 then 5:12 with a #25lb
D. out of time
Fast Al!
135 145 145 145 155
B went light 85 shoulder issue
Did 95 snatch 21 sit-ups
20lb med ball T2b
D didn’t do. Mobilized knots out
A) (95-125) 145-145-145-145-145
B) 95# 4:32/5:30
C) 10:59 (75#/14 Ring Dips)/ 6:58 Rx
D) 53-63-73#(8); 12-15-15(6); inchworm hollow hold :45-:50