Workout of the Day
Mobility and Activation
Three sets of:
Prone PVC Pipe Pass Thrus x 10-12 reps
Band Distracted Samson Stretch x 30 seconds per side
Press in Snatch x 6-8 reps
A.
Four sets of:
Snatch Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed
B.
Every two minutes, for 16 minutes (8 sets):
Mid Thigh Snatch + Snatch from Low Blocks @ 80-85%
C.
Four sets for times of:
Row 500 Meters
5 Bar Muscle Ups (60+:
10 Chest-to-Bar Pull-Ups)
10 Power Snatches
Rest 3 minutes between sets
40-44: 155/105 lbs
45-54: 135/95 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Rest 5 minutes after completing C, and then…
D.
Three rounds for time of:
8 Push Press
12 Burpee Box Jump-Overs
16 Toes to Bar
40-44: 155/105 lbs, 24″/20″
45-54: 135/95 lbs, 24″/20″
55-59: 135/95 lbs, 24″/20″*
60+: 115/75 lbs, 24″/20″*
*Step-Overs are allowed.
Sorry, day behind with the storm…
Mob done
A. 65/85/95/100
B. up to 95
C. 6:00/5:43/5:52/6:00 – used thinest band for bar MU. 95# power snatches (slow!).Did bar MU to warm up but they were singles. With band unbroken.
D. Couldn’t get to, had to coach.
MOB: Done
A. 70/75/80/85lbs. (pretty light…wrists were hurting, though.)
B. 85lbs. (getting easy…YES!)
C. 4:48; 5:35; 5:12; 5:20 (Scale: 85lbs. & burpee pulls ups & a ring dip for MU)
D. Uh…I forgot. I think it was like 9 minutes. (Scale: 85lbs. PP)
A. Worked up to 185#
B. Worked up to 175#
C & D. Skipped. Did class partner wod instead.
58
A. 65,85,100,105
B. 90#
didn’t do c or d, had numbness in right elbow and forearm after snatches.
Mobility Done
A. 135×2/145×2/155×2. I need more of that, it will certainly help increase my snatch.
B. 115x 4/125x 4
C. 4:36/4:31/4:38/4:27
D. 9:29
Good day. Eating better.
A. 115
B. 120 – this felt heavy today.
C. My hands feel so beat up – sub 10 c2b, 10 DB alt db snatches 70#
3:15, 3:12,3:02, 3:09
D. Tight on time didn’t rest.
10 min EMOTM
10 burpee box jump overs
10 t2b
No rest since thurs last week. I feeling bit tired but feeling recovered every morning. One more day then AR row on thurs and rest fri-sat.
Mobility completed
A. 135
B. 135,140
C. 3:40,3:40,4:08,4:07 *jumping MU
D.
Mob done
A. up to 80kg for snatch PP, OHS up to 65kgx4 and no lounges for me, still have a strange feeling in my left shoulder
B.All 8 sets @60kg
C. 4:00, 4:03, 4:03, 3:57 @60kg, MU unbroken. snatches 5-5, 4-3-3, 3-3-3-1, unb
D. 7:58 RX
Mobility done.
A. 75, 95, 105,115
B. 4 sets @ 95, 4 @ 105
C. 4:46, 5:09, 5:29, 5:52 Snatches in singles @ 125, MU all UB.
D. 10:50 Push Press @ 115 UB; was wiped out for T2B, did a set of 8 the first round, then 4s the remainder of the work out.
a. 65, 76, 76, 82.6
c. capped at 4:00 each round; have never really done bar MU in a wod…unable to string together
rowed the 500 ea round at about 2:00, then completed 1 bar MU and 2, 4, 5, 2 of the power snatches (felt heavy, had several misses)
d. 11:18; push presses UB
Mobility done
DU practice done 5×20 UB
Crossover Symmetry done
3 sets max pull-ups :30 on/:30 off: 9/8/7
A. #75
B. #70
C. 4:44/4:11/4:08/4:30 (#55)
D. 14:35
Mobility done
A. 75/85/95/105
B. 85
C. 4:55/4:55/4:49/5:02 No Bar MU. Did attempts w/band ( wanted to take next step from jumping MU)
D. 10:12 BBJO were tough.
Today just tried to squeeze something in and had to choose a weakness to tackle – either snatches or “speed”…as you can see, I need work! LOL
A. 55/65/75/85* (*failed, dropped the bar after 3rd lunge); mobility is getting better – OHS felt good, but I need to work on those OH lunges.
B. Did not complete
C. Did not complete
D. 11:18 @ 75 lbs…burpees were just sad, although I have to say better than last Friday (which were absolutely sad!).
40, F, CW
I scaled all the things today.
A. 85, 95, 105, 115lbs
B. 85×2, 90lbsx6 – felt off today
C. 5:37, 6:28, 6:58, 6:46 – 85lb snatches, skinny band assist for bar muscle ups
D. 9:16 with 95lbs, bar facing burpees (the boxes have all been moved to the new gym already)
A. 135lb
B. 135 (2), 145lb (6)
C. Skipped…recovering from flu
D. 13:10 RX’d but hell
A. Up to 65, kept this light and used as more of a mobilization
B. up to 115
C. Jumping bar MU, 95# snatches
5:35/5:22/5:39/5:19
D. 11:05 rx, big shout out to those sub 10 min….I did everything possible to just keep moving, crawling over the box when necessary. That was a doozie today!!!
A) 65, 75, 75, 75,
B) 1@72, 7@77
C) 5:47, 5:37, 5:35, 5:55 65# and CTB
D) 12:14 @ 75#
A. 95-125
B. 95-125
C. 4:44/4:28/4:39/4:55 @ 115 2-3 MUs per round, C2Bs for remainder reps
D. 8:45 @ 135 Shoulders are done.
Lots of modifications due to time constraints at the Box. I got there late and coach had to leave so I was limited to 1 hour only!
Mobility done.
A. Skipped.
B. Skipped.
C. In place of BMU’s I worked on ring transitions by placing 1.25 inch bands over pull up bar attached to rings then I sat on the floor and worked on pulling rings through the transition X10 reps each round. I also had to eliminate the 3 min rest between rounds. Total time all 4 rounds 21:56.
D. 95# and Box Jump Overs with no burpees. 7:48
Mobility done
A. 95-105-115-125
B.worked up to 125
C. 5:20-4:30-4:41-5:40 @ 115
D. 2 rounds 6:35 @ 115 had to coach and I was wrecked! Some of these weight and volume are kicking my butt!