Workout of the Day
Mobility and Activation
Three sets of:
Press in Snatch x 6-8 reps
Band-Assisted Anterior Pec Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 10 reps
Two sets of:
Toes to Bar x 10 reps on the rings
Handstand Hold x 30 seconds
A.
Every 2 minutes, for 12 minutes, of:
2 x (Snatch Grip Push Press + Overhead Squats)
Build in load over the course of the six sets.
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Below Knee Hang Snatch x 1 rep + Snatch x 1 rep
Build in load over the course of the six sets.
C.
As Many Reps As Possible 8 minutes:
Row 1000m
then in the remaining time complete As Many Reps As Possible
Shoulder to Overhead x 10 reps
Burpees Over Bar x 10 reps
40-54:
135/95 lbs
55+: 95/65 lbs
Optional Skill and Conditioning Session
A.
Every minute on the Minute for 18 minutes
Minute 1- Muscle-Ups x 3-5 reps
Minute 2- Handstand Wall Runs x 20 reps per arm or Handstand Walk x 15-20 meters
Minute 3- Alternating Pistols x 12 reps
Handstand Wall Runs
Pistol Progressions
B.
Every minute on the minute for 25 minutes @ 65% effort:
Interval 1: Double Unders x 30 seconds
Interval 2: Reverse Plank x 60 seconds
Interval 3: DB External Rotations 6 reps per side @ 3011
Interval 4: Rowing x 60 seconds
Interval 5: 30/20 lbs Ball Slams x 30 seconds
*breathing and bloodflow work, to enhance recovery and allow for more volume accumulation
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A) 115,125, 130, 135, 140, 145
B) 110, 115, 120, 125, 130, 135
C) row was 4 min – did 60 reps – 3 rounds
Was on vacation last week – didn’t work out for 5 days…. feeling it – went lighter on weights to get back into it.
Mobility and Activation – went smooth. The Press in Snatch is new to me and pretty dang hard.
T2B on rings and Handstands were bueno
A. EMOM @2/ for12 – I almost passed out twice while starting the 2nd OHS. range was a measly 100-120 lbs. Challenging complex for me.
B. 125,130,135,145,155,170 . that last one had 9 level of difficulty but a PR!
C. AMRAP8:
79 reps. with 135 lbs (Rx)
Solid work Gary!!!
A and B. Replaced with oly lifting class.
C. 56 reps
Optional. 5 mu
Handstand holds. (20-30 seconds) Find these are so practice dependant.
Subbed out pistols as knee felt a little tender.
WOD #2: I switched order of A and B EMOMs to be warm for the hardest things for me. shoulder definitely has a problem; i got only i MU in 3rd rd. Handstand Wall Runs 23-30 was all i could get. I got 40 the last rd by taking another 1/2 minute.. 23,24,26,26,20, 40 Pistols couldnt go fast enough to get more than 4-5 each leg. used 10 lb CB Plate. Pistol Progressions. watched a great video on progressions. the guy simply calls ones like today’s CFI Demo: “elevated pistols” B. EMOM 25 minutes Double Unders x 30 seconds sukt,… Read more »
A. 115/135/145/165/185/205
B. 115/135/145/155/165/175
C. 55 Reps
Optional A:
MU’s 2/2/3/3/3/1
Handstand Walks – Practiced for 30 seconds per minute
12 Pistols
Optional B:
Ran out of time!
A. 85/95/105/115/120/125×1
B. 80/85/90/95/100/105 miss hang, full good
C. 45 reps
Optional:
A. 3 Mu to start, ended with 1. Shoulder unhappy today.
B. Completed
Was out of town the past four days so made up Saturday training today and then attempted to tackle A. And B. from today’s program. Shoulders and quads were a bit wiped after the pull-ups and wallballs.
Master Qualifier 2014
8:58 PR by 0:24. (Pull-up aplit waS slower but Wallballs were faster by 0:45.
Then did Part A and Part B. from today’s program.
A. 105-115-125-135-145-miss 150
B. 105-115-120-126-130 (got hang missed full)…called it here shoulders were pretty smoked!
Nice job Cheryl! Nice to get into the 8’s on the 100’s wod!
F 55+
Mob and activation done, I really like T2b on the rings:)
A: 45,55,65,65,65 65, shoulders are screaming
B: 55,65, 75, 75,75,75
C: 1000m 4:06 +51 reps 65lb
Optional
A: 18 minutes
min1: jumping bar MU
min 2:handstand walk (chappy in some rounds)
min 3: 12 alternating pistols
B: 24 minutes
DUs, planks, DB external rotations and rowing, I skipped ball slams:(
A-Up to 175
B-Up to 145 then 2 misses at 155
Not a good day, everything felt heavy and really slow under bar. Just was not felling it today.
Decided to take rest of day off and come back tomorrow.
A. Up to 145#
B. Up to 140# which is approx 93% happy about this.
C. 50 reps. Cruised it. My upper body is pretty sore still from Saturday. Dem pull ups…
Fun stuff!
A:93/103/113/123/133/143
B:83/93/102/113/120/120
C: 4:15 row or such then 54 reps rx
D:5 strict c2b as mu hurting shoulder/pistols/choppy hswalk
E:30 DU each round/did everything else except slam balls as none so 10ghd sit ups as sub
A. 115/125/135/145/155/175(1)/185fail
B. Snatch singles 115/125/135/145/155ps
C. 3:43 row + 46 reps
Optional A. Done w/short/choppy HS walks, pistol mods
B. Done (15 mins). Lats still sore from Saturday.
A. 85/105/115/125/135/145 thoracic muscles shut me down on the last one. Trying to stay in heels and something grabbed. So I finished my day with the Marc Pro and a 1000m row not for time… Did the jerk workout on Saturday and attended an oly class all day on Sunday.
Done
A. 95-115-145-155-175lbs
B. 95-115-125-135-135-140fail
C. 52 reps @ 135lbs
Optional work not done elbow on fire not good!
Yes
Yes
a. 95-135
b. 95-135
c. 75
4/11 on 4/13
9:05 (underestimated the pull-ups )
4/13 Optional B
Done
Mobility and activation done
A) until 47.5 kg
B) until 42.5 kg
C) done but did not count
Optional A and B done
Long day 🙂
A) 65/75/85/95/105
B) 75/80/85/08/95 (started a little shaky but then settled in- below the knee is not my favorite)
C) 36 reps rx (95# still slows me..grr)
Optional:
A) min 1: 2-3 mus
min 2: practice handstand walk
min 3: complete
B) ran out of time
A. 125/145/155/165/175
B. 115/125/145/155/165
C. 56 reps at 135#
That’ll do it for today…recovering from bad cold. Ugh!
Lots of Mobility, beginning to figure out what works best for my body,
A. 95/115/125/135/145/155 Up from last week’s weights.
B. 115 x 2/ 125 x 2/ 135 x 2.
C. 1 round + 571m
Opt: Did 12 Min. Left side Pistol has been tough since 15.5.