Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Hip Circles
x 10-12 reps per side
Two sets of:
Hawaiian Squats x 8-10 reps per side
Russian Baby Makers x 10 reps
A.
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95+%
*Set 7 – 1 rep @ 101+% (optional)
Rest 2-3 minutes between sets
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Four sets, not for time, of:
Kettlebell Box Step-Ups (strict) x 6 per leg
Rest 30 seconds
Banded Hip Bridges x 40 reps
Rest 30 seconds
Reverse Hypers x 20 reps
Rest as needed
A-B: Legs did not feel in good shape- ie, had not recovered from last workout, despite day of rest. Failed in both back squat and snatch sets. Built up to only 132.5kg on backsquat (despite 140kg 1rep max last week) and could not do 2 reps of it in set five. Failed 6 and 7. On snatches, failed 70kg multiple times getting up to 77.5kg last week.
C: Used 16kg kbs.
A couple days behind after sitting on a plane for 2 days. To the states and back to Germany all in 48 hours.
M&A: Done
A: based off 135kg
3@110, 2@120, 1@128, 3@120, 2@128, 1@132.3, 1@137.5(m)
B: based off 85kg
47.5, 52.5, 60, 65, 70, 72.5, 77.5, 81, 82.5, 86kg(m)
Still feels awkward and out of sync
C: Done with 12kg kbs to a 24″ box
Subbed Goodmornings @40kg for reverse hyper
A. 255/270/295/310/318PR
B. 55/65/75/80/85/90/95/100/105F
C. Only did hip bridges
Row 2k
Back from neck injury
A. BS: 245-260-275-255-270-280-285
B. Snatch: up to 120
C. Done. 2 x 44# KBs for step ups.
A) 145-155-170-160-165-170-180 (1RM match)
B) 45-53-58-63-68-73-75-78-80-83f
C) 26# KB for step-ups (still challenges my left leg @ this #); thick black band for hip bridges; 8# MB for reverse hyper on GHD…burn, burn, burn : )
A. 150/165/175/155/165/170
B. 35/45/50/55/60/65/70/75/80/85f
Back from week vacation.
A-sets up to 350
B-up to 155
mob and act done
A. 170, 185, 205, 185, stayed at 185
B. up to 100, left shoulder tweaky today.
C. Done – was tougher than it looked!
Mobility done
A) Failed on set #7 at 370
B)Switched to squat clean because I am recovering from shoulder surgery to repair a torn labrum so heavy snatches are not an option. Built up to 250.
C) Completed, legs were pretty smoked by the time I got to the step ups, going to be sore tomorrow!
Mobility done
A. Up to 85kg
B. Up to 47.5kg (Squat Snatch)
C. done
Row 5k also in top of training
My schedule is not 100% these last weeks but I want to get better 🙂
A. up to 125kg because felt uncomfortable pain at lower back
B. For same reason focus on technics, not at weight
C. skipped
D. Did 12min EMOM of
Odd: 8 hspu
Even: 50 du
A. 240/255/270/255 then stopped as I felt out of alignment, pain from ear to my neck to chest to back
B. 75/90/95/105/110/115/125f/125f/120
C. No time, will try to make up this week
Mobility done. A. Lower back still really tight so I did the following based upon feel. 95X3/125X3/155X3/175X2/205X1 for warm up then 230X3/240X2/260X1/225X1; I generally work off 285# but with back stiffness this was plenty. B. 75/95/110/115/120/130/140/150/155/160/170 new PR!! I have not snatched above 130 in this cycle due to a small shoulder issue. Everything felt really good today and no shoulder issue!! This weight is almost a power snatch that I rode down. If I post a video would I be able to get any feedback? C. only did 2 rounds due to time. I used no KB so as… Read more »
Congrats on the PR Ralph!!!!
Thanks!! It has been a long time coming!
A. 170#, 180, 190, 180, 190, 195, 200
B. 75#, 85, 90, 95, 105, 110, 115, 120, 125, 130f (feeling stiff today after too many hours in the car this weekend for my son’s out of town soccer tourney 🙂
C. done with 50# reverse hyper and two 3/4 pood step ups to 20″ box, red band on hip raise. That was more tiring than expected!