Workout of the Day
Mobility and Activation
Three sets of:
Upper Trap Release x 45 seconds per side
Prone PVC Pipe Pass Thrus x 10 reps
Ring Assisted Anterior Pec Stretch x 45 seconds
Two sets of:
Press in Snatch
x 5 reps
Wall Slides x 5-6 reps
*If you have a hard time with the wall slides, then go to floor slides to ensure you have contact with your shoulders, elbows and wrists on the surface.
A.
Three sets, not for time, of:
Alternating DB Snatch x 10-12 reps
Roll to Candlestick x 10 reps
L-Sit Hold x 30-45 seconds
40-49: 100/70 lbs
50-59: 70/55 lbs
60+: 55/35 lbs
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Behind the Neck Snatch Push Press + Overhead Squat
C.
Five Rounds of:
12 Pull-Ups
6 Squat Snatches
40-59: 95/65 lbs
60+:
75/55 lbs
*A power snatch to overhead squat is allowed for all 50+ divisions.
D.
Three sets of:
Bulgarian Split Squats x 6 reps per leg
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Banded Hip Bridges x 40 reps
Rest 45 seconds
A. Done
B. Up to 82.5KG, but failed overhead squat last set for 85kg.
C. Squat snatches getting better but still can not tie them. So lost metcon element of workout. But at least got vast majority of pull ups as butterflies.
D. Replaced glute hamm with face down rubber band reverse curls (same band as for hip bridges).
Mob. Done
A. 55# x 10/ 10 CS/30sec ub L hold x 3 sets
B. 65/85/105/115/125/135
C. 13:10 sub push ups
D. 25lb x 6/ 6/40 x 3 sets
A. used 50# db; L-sit 15 sec
B. 95, 105, 111.6, 116, 125, 145
C. rested too much on pullups; 10:54
Stretch/Mobility
Granite Games 15.3-304 reps, box jumps got me!
94 degree here as I did my 100 wall balls outside!
Happy 4th of July to everyone!
A done with 55 DB
B 95 115 125 135 145 155 165
C 8:00
D done
Mobility done
A. Done with 20kg kettlebells snatch
B. Done until 47.5kg
C. 7’12”
D. Done
A. Do snatches 40/45/50
B. 85/105/125/135/155/160
C. 5:58
D. Done except for flute ham raises
Super fast Karen!
Thanks Nichole! UB snatches helped!!
A) worked up in weight on the DB snatches 25#-30#-35#…L-sits on paralettes were :30-:22-:20, roll to candlestick done
B) 63-73-83-93-103F-103 new 10# PR for me…so excited!!!
C) 12:50 Rx…probably a bit slow looking at other peeps times but I’m still happy to accomplish 36 squat snatches in a workout.
D) last time Bulgarian split squats no #; this time with DB’s 20’s#-25’s#-30’s#: felt really good, we’ll see how the knee feels later. Glute ham with 6# MB (these felt good today…was really concentrating on squeezing my heels together
Great work on those squat snatches!
First of all , fun fun session !!!!
A:all fine , felt little unfamiliar thoes 12 100lbs sntches…..
B:so i did push press then back down yerkit and OHS 80,90,100,100,100,100 kilo
C: 5:46 didnt Think was gonna Hurt so Bad!!
D:Talk about glute and quads burning,green band AFaster
Thanks Nico
Great work Marco!
A 35# DB, did 30 sec egg hold on rings
B. 75/85/95/100/105/105
C . 7:39
D. Done
Happy 4th!
A: biggest thing I had was a 2 pood KB so used that
L sit was 30 seconds cumulative
B: 60, 65, 70, 80, 90, 95
C: skipped and put a grill together instead
D: Bulgarian Split Squats with 16kg kbs
Modified GHR with a barbell to hold feet on the ground. No GHD available
A. Done with 2-4 reps per round with 60# and the rest 55# for DB snatch
B. 105, 115, 125, 130, 135, 140 failed push press
C. 6:38 Rx
D. 2 rounds done
Happy 4th!!
Today our box only had one class. Did the class wod.
Hero wod “Don”
For time:
66 deadlifts @110
66 box jumps @24″
66 kbs @53
66 knee to elbow surgery
66 sit ups
66 pull ups
66 thrusters @55
66 wall balls @20
66 burpees
66 double unders
48:53
Box is closed tomorrow. Have a great 4th of July.
M&A-Done
A. Done (used 45# KB)
B. 75,75,85,85,85,95
C. Did 5 rds but NFT
D. Done
A. Done- most I could do was 40# for db snatch
B. 45-50-55-60-65-70 (made two attempts but failed both at 70#))
C. Granite Games masters 45-49 156 reps. The S2OH got heavy!
D. done
A. done
B. 95/115/130/140/150/155 10# pr on ohs
C. 9:41 95#, was able to squat snatch all reps but 2
Everyone have a good and safe 4th!!!
Nichole, if we are doing the granite games should we do it today?
Yes! I am not sure why it didn’t go up on the Blog!