Workout of the Day
Mobility and Activation
Partner Assisted Thoracic Spine and Shoulder Stretch
x 10-15 seconds
Close-Grip Hollow Body/Superman Swings
x 10 reps
Pectoral SMR with Lacrosse Ball x 60 seconds per side
A.
Five sets of:
Snatch Balance + Overhead Squat @ 3311
Rest as needed
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 80-85%
C.
C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 500 Meters
20 Pull-Ups
Max Reps of Power Snatch
40-54: 135/95 lbs
60+: 115/75 lbs
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
C2.
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 750 Meters
50 Double Unders
Max Reps of Handstand Push-Ups
55-59: Handstand Push-Ups to a 2″ Riser
60+: Handstand Push-Ups to a 4″ Riser
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
C3.
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Max Reps of Toes to Bar
D.
Three sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed
A. Done
B. 70#
C1. not Rx 🙁 74# +10 snatches
C2. Rx unbroken DU, 8 kipping HSPU
C3. Boo 1 T2b. I’m a slow rower. So did 20 more T2b after 5 min
D. ran out of time.
A. worked with coach on technique @ 65#
B. Worked with coach on technique @ 55#
C1 11 @ 66#
C2 14 w/15# plate
C3 11
D. Ring rows x 5, ring dips x5
(F, 40)
Mobility and Activation completed
A. Worked up to 75 lbs.
B. Worked up to 50 lbs. A coach helped me with my technique, so I am pleased with working on these.
C1. 8 at 75 lbs.
C2. 0 HSPU.
SORE today…going light and slow
MOB: Done
A. 75/80/85/90/95
B. 95# very solid
C. Done…didn’t count well, just got through it at a moderate pace (something like 10, 20 & 20)
D. DNF
Mob. & Act: Done
A. 95/105/115/115/125
B. 125#
C1. 9 RX
C2. 12 HSPU
C3. 14 T2B
D. 115/8-135/8-135/8
MOB done
A) 55, 60, 65, 65, 65#
B) 75#
C) C1=12, C2=9, C3=6 RX
D) Done
A. 65,75,80,85,90
B. 85
A. 195# last two sets
B. 155# all sets
C. 16 snatches
C. 12 hspu
C. 11 ttb
D. Doing this at work tonight.
A. Used as a warm up.
B. 155/160 six each weight
C1. 15 snatches
C2. 21 hspu
C3. 28 TTB
I enjoy these type of workouts. Makes you push
long day yesterday, only had time for the WOD
done at 75# due to lack of any warm up at all (and 95# still scares me!)
C.1. 11, C.2. 6, C.3. 13
A. 95/115/135×2/145
B. 8 done @ 135, 4 @ 145 w 1 fail.
C1. 15 Power Snatch
C2. 20 HSPU
C3. 22 TTB
D. Skipped due to time constraints.
a. 55, 65, 75, 85, 95
b. done at 105
c1. 6 pwr snatches
c2. DU still elude me today; score sadly 20 DU, 0 HSPU
c3. 12 TTB
A: complete, worked up to 175#
B: complete, @155#
C1: 21@135#
C2: 16, no kipping
C3: 16
D: did just 2 sets
A. Done
B. 135/135/135/135/155/155/155/135/135/135/135/13
C1- 6
C2- 25
C3- 32
D. Out of time
Having a heck of a time building my snatch lift.
Pull-up intensive with Maddie Curley. Woo hoo. And later:
Mobility done
A. #80
B. #70
C1. 10 ( subbed ring rows for pull-ups and #65 PS)
C2. 4 HSPU
C3. 10 ( subbed ring dips for T2B)
D. Done
Hands torn after pull-up session, hence the subs.
Mobility done.
A. Yesterday must have wore me out, had no strength trying to hold the bar overhead. Did a few sets at 95 and called it.
B. Skipped
C1. 11 @ 95 20 pull-ups should have gone unbroken, was doing sets of 5.
C2. 11 strict.
C3. 22
D. Skipped
Just fatigued today, hope I’m feeling more recovered tomorrow.
A. 135lbs, 145lbs, 155lbs, 165lbs, 175lbs
B. 155# Missed the last rep on last set. But, the technique is improving. Such a struggle.
C. 16
C2. 34 Felt good. I kipped them, had plenty of time flew through DU’s.
C3. 1k row 3:37 Not bad son. T2B 27. (Weakness of mine) Midline was GONE after 12.
D. Done
#Tuffday@theoffice
Mobility completed
A. Worked up to 135
B. (8)135, 140,145,145,150
C1. 19
C2. 15
C3. 21
D. Out of time
A. Up to 125
B. up to 115
C1. 12 power snatch
C2. 15 hspu
C3. 8 TTB
Mobility complete
A. skipped no time
B. 155,160,165,165,170,170,170,170,170,170,170,185
C1. 17
C2. 13 strict
C3. 25
D. skipped no time