Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – PNF Stretch for hamstrings x 10 on/10 off; 3 cycles per side
Interval 2 – Slingshot Good Mornings x 10 reps
Interval 3 – Psoas Smash with Softball x 45 seconds per side
A.
Three sets of:
Dip to Upper Arm Support x 5-7 reps
Rest 30 seconds
Nose to Wall Handstand Hold x 45 seconds
Rest 30 seconds
Butterfly/Kipping Pull-Ups x 8-10 reps (work on relaxed, efficient rhythm)
Rest 30 seconds
B.
Every 45 seconds, for 9 Minutes (12 sets):
Deadlift x 1 rep @ 70%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes.
C.
Every minute, on the minute, for 24 minutes (8 sets of each):
Minute 1 – 6 Power Snatches
Minute 2 – 10 Front-Racked Reverse Lunges
Minute 3 – 12 Toes to Bar
40-49: 115/75 lbs
50-59:
95/65 lbs
60+: 65/45 lbs, 10 Toes to Bar
D.
Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest as needed
Dumbbell Bench Press x 10 reps @ 2011
Rest as needed
Bamboo Overhead Stability Hold x 45 seconds
Rest as needed
A. Done
B. 127,5 kg Deadlift
C. 4 rounds RX – everything unbroken
Rounds 5-8 only lunges unbroken, snatches 4 reps,
T2B fell apart – 3 unbroken, then singles – 8-9 reps
A. Saving for another day
B. 220lb
C. No rig; so subbed Assault calories for Min 3
D. 60kg / 2x60lb / 75lb total
bit late this week as had work till very late thursday night so missed friday and did following day. anyway
a. Done
b deads at 98kg
c done with 50 kg snatch and 40 kg lunge due to knee issues and definitely not having the strength for 52 front rack lunges. very challenging emom. started to dislike it after 3 rounds but got through it.
A. Done
B.Wendler D.L 140×5, 175×5, 210×3, 240×3, 275×3, 310×3
C. 95#, Barbel lunge, 12 T2B, Hip flexors have been very sore from runs!
D. 95, 55lb D.B
Mobility done
A: Done but modified dip to arm support. Tried between boxes which sorta worked and at a dip station but that wasn’t really long enough to rest forearms
B: 275#
C: Done at 95# (50-54). Time cap was very doable. T2Bs first unbroken, last 3 sets 8 plus singles.
D: I took this as “active recovery” and kept row and bp light. I actually use a real bamboo bar of 3 pieces of bamboo taped together. I’ll post a vid or pic one of these days.
A. difficult movement used my parallettes on top of benches, feet touching out in front-did 5 each set, n2w hs done, b-flies got better each set B. (310); 216 C. was afraid I wouldn’t survive TTB…somehow actually did this thing RX within all time constraints; TTB rhythm hit or miss, but got 12 each time #winning D. done; too tired to chg bar weights; used 75# for bb row; 35# kbs for DB; used bamboo plus 25# Schedule a mess yesterday-but love to work gymnastics couldn’t miss this one. Have L1 recert this weekend-will most likely miss Fri/Sat for final… Read more »
Mob and Act done
A. Done but worked on my kipping dips – progress!! Thanks for those helpful videos!
B. 200
C. Done w/GHD sit-ups instead of TTB (will be running through a workout on Sunday with TTB for an upcoming comp). — but OUCH today from GHD’s!
D. 85 for BOR, 25# db for bench, stability hold with 2-24#kb on training bar.
A. Done
B. All sets @ 300#
C. Done as prescribed around :40 each
D. Done 115# barbell, 55# db and 35# Kb
MOB-Done
A. Done
B. 248# all sets
C. Done. All work done within 0:12-0:16 each set.
D. 65-75-85#; 25# db-35# KB-35# KB; 35# bar + 30# KBs with green bands.
Fun day of training!
So fast Cheryl!
Mobility done.
A – Done.
B – 295#
C – Done. Stayed under 30 seconds each round. Did 115# for Lunges. Did 95# for PS. (Figured form and reps more important than weight on PS. Had I gone 115# I could see my form deteriorating too quickly.) T2B unbroken for first 6 rounds.
D – Row at 145#. DB bench at 55# for sets of 15. We don’t have anything heavier. Bamboo will do tomorrow. Ran out of time.
Mob done
A. Done sub RD w/band
B. 235
C. Done (first time I got all the TTB!)
D. DB work done Missed Stability hold. ran out of time 🙁
Solid work Litsa!
Mobility Done
A) Done (did sub 5 strict bar dips)
B) DL @ 155#(70%)
C) Did with 65# (my max snatch is only 83#)
D) Bent rows with 43#; DB Bench only 25# DB (right shoulder cranky); LOVED the OH Stability Hold did with 18# KBS on bar (Did one round with 26# KBS holy cow!!!! Everything working from my toes up : )
Mobility and Activation Done
A. Done
B. 315# all sets
C.Done -able to to stay under the minute for all
D. 135#, 50#DB, 26# KB
COS Iron Scap then
7 Rnds of 12 Rev Hyper at 270# and 10 GHD Sit-Ups
Solid work Art
Mobility done
A) 1 set
B) haven’t done deadlift in a long time so I decided to work up to what I think is 70% of my max. Got all the way up to 190 and still moving the bar pretty well, slowed down at 180. Pretty happy with that.
C) done at 55# and AMSU.
D) only did the bamboo
Yay, fantastic to hear Candace. I want to get everyone feeling confident and strong with their positioning when pulling from the ground.
M&A done
A. Done; roll to dip w red band
B. Done at 170#
C. Done!! Phew!
D. Ran out of time; will try to do tomorrow
Whew what a day, I was thinking about resting, glad I didnt!
Mobility/Activation Done
A-Done with N2W avg 35 sec with nose actually touching wall now.
B-#305 all reps
C-4 rounds 6/10/12 and 4 rounds 5/8/10. Fun stuff!
D-#115, 24k KB x 25 BP, #25 KB’s used with 15k bar for OHSH. First time doing OHSH.
Good job Joe!
Mobility Done
A. Done
B. DL @ 350# x 12 sets
C. Done. Hit every min. Stayed under 20 secs every set except last 2 sets of T2B (30+ secs)
D. BB Row @ 135#
DB Bench @ 70# DBs
45# KBs for Bamboo OH Hold
Nice work Willie!
All done except D. C got ugly about 5th round. Cut T2B to 10, then 8.
Doing some running after.
Nichole – if doing a competition on a weekend, what do you recommend as far as training leading up to the event date? Lighten up the loads at some point during the week of the event, but continue with the programming?
Yep, def lighten up the loads. Depending on if the event releases the workouts, you may do parts of the workouts or the workout itself leading up to the weekend. Def take Thur as a rest day (if you comp is on Sat) and Friday do some light work to get the blood flowing, like rowing.
Got it – thanks Nichole!
Mobility done
A. Done
B. Done at 285#
C. Done – got caught by the clock in round 7, but finished 8 rounds (that was tough – T2B seem to be getting better though!)
D. Done – 115# rows, 45# press, kb holds done