AM Session
Dynamic Mobility & Activation
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side
and then . . .
Band-Assisted Upper Anterior Chain Opener x 2 minutesĀ
and then . . .
Three sets of:
Row 250 Meters @ relaxed pace
Deep Squat Progressions x 5 reps
A.
Three sets of:
Muscle Snatch x 1.1
Rest as needed
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Snatch from 2″ below the knees + Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
C.
Three sets of:
Reverse Hypers x 8-10 reps
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
Front-Leaning Rest on Rings x 45 seconds
Rest 45 seconds
PM Session
A.
Four sets for times of:
10 Strict Handstand Push-Ups
15 Thrusters
20 Pull-Ups
Rest 3 minutes
35-49: 135/95 lbs; 4.5/3″ deficit
50-54:
115/75 lbs; 3/1.5″ deficit
55+: 95/65 lbs; No deficit
B.
Two sets, for time, of:
GHD Sit-Ups x 30 reps
Rest 90 seconds
4 rft 75#
400m run
15 hang pwr snatch
15 ohs
13:34 burner, all I could get in today
Mob and act done
A. MS to 115 then complex was
145/155/165/175/185/ I chickened out at 195 felt too heavy for below the knee so I just snatched it
B. B Squats 235×5/275×3/315/325/335/335
C. Did 10 SHSPU/15 Cals on ass bike/20 pull ups 1:28/1:24/1:39/1:42 I added the 4 1/2 deficit in round 3
Damn that sounds fast!!! Good work!
Oh it is…… it is very very fast!! U would b way slower
One session:
am
A: Snatch Cplx: 205#
B: BS 375#
pm
A: 2 rounds: 2:40ish, 3:30ish. SHSPU first 4 on round one, First 2 on round 2, the rest kipping deficit. Threw away exact numbers.
B: 1:25 per set of 30. Too slow, GHD have been giving me pains in the right side of my glute or ball/socket. Not sure what it is or how to fix it.
One Session today – easing back in to things this week! Great to be part of this group!
A. Muscle Snatch – 75/95/105
Snatch Complex – 115/125/135/145/155/155 – little rusty on the barbell today!
B. Back Squats
5@180
3@210
1 @ 240
3×1 @ 250 (1 miss)
C. Did a quick metcon from my gym
10-9-8-7-6-5-4-3-2-1
Thrusters (65#)
T2B
5:23 – felt good to just move!
D. 3 sets – done
Rev Hypers (subbed Banded Pull Throughs) x 10
Batwings (subbed dual KB bent over row) x 5 (35# KBs)
Front Leaning Rest on rings x 45 sec