Workout of the Day
Mobility and Activation
Three sets of:
Parnter-Assisted T-Spine Stretch
x 20 seconds
Banded Hip Flexor Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus x 10 passes
Two sets of:
Bear Crawl w/wrist stretch x 20 meters
Foam Roller Hamstring Curls x 10 reps
Sotts Press x 5 reps
A.
Six sets of:
Halting Snatch Deadlift + Snatch
Rest 2-3 minutes
Halt at mid thigh, then stand. Reset the weight for your snatch, this isn’t touch and go.
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C.
Three sets of:
Sumo Stiff Leg Deadlift x 6-8 reps
Rest 60 seconds
GHD Hip Extension w/arms in Y position
x 8-10 reps
Rest 60 seconds
Hollow Rocks x 30 seconds
Rest 60 seconds
A. buily up to 70kg. Then failed 75kg snatch twice (which would have matched rwcent PR)
B. Used 135kg
C. Used 60kg for deadlifts
Tackled this late in the evening 7/7/15, hips were feeling a little tight:
A. 55/60/65//70/75(power)/80(power)
B. 85/115/145/125/125/125/125/125
C. 125 sumo dl
A.145/150/155/160/165/170 FAIL/165
B. 250/285/315/4 sets 295
C.done sumo dl @ 135/185/185
M&A done
A. 85/95/105/115/125/125
B. 205/235/255/4x250x2
C. Done; DL@165.
On a family trip
Did BS, then Granite Games Qualifier Workout.
A. Snatch: 75 – 85 – 95 – 95 – 95 – 95 (Form work – shoulder still tight)
B. BS: 210 – 240 – 270 – 260 – 265 – 265 – 267 – 268 – 270
C. Done: Sumo DL: 135 – 185 – 205
So stoked to be back! Had to take last week off due to a big muscle strain in my neck.
Happy to have you back Todd!
A.145,155,165,170,175,185
B.265,300,335,315,315,315,315,315
C. Hated to skip but no time today 🙁
A-Up to 165, missed 175 snatch x 2
B-Up to 335 then 315x2x5, last couple weeks squat has felt a little weak?
C-skipped off to son ballgame
M and A done
A. 95, 115, 125, 135, 145, 155
B. 265, 305, 355; 340 x 2 x 3 then did a half squat on second rep of 4th round. Then a single for last round
C. Done with 135 for sumo. Could’ve gone heavier.
Mobility fun! Bear crawl wrist stretch genius!
A. could have gone a tic heavier; 65, 85, 91.6, 96, 105
B. did FS instead; 145, 155, 166 (1), 166 (1)
C. used 75# for DL; done
Mobility done
A) done at 55
B) 90,100,115,110
C) done
A. upto 195
B. 305/345/385/then 5×2 @ 365
C. done
A. 85 95 105 115 120 125
B. 185 210 235 then 5×2 @225
C. Did sumo deadlifts @ 155
A. 70#
B. 4 sets – 5 reps @ 140# (working back into squatting – knees sound like they have rocks in them)
C. 125# SSLDL x 8, HIp X 10, Hollow rocks done
1:24min Mt bike ride
I did “A” until 45kg
I did a qualifier team WOD with max Cleans, Row and Burpees
A) 63-73-78-78f-73-73
B) (5)135-(3)155-(1)170-(2)165 all 5 sets
C)115# SLSDL 3×8; GHD 3×8; Hollow Rocks 3x:30
A. 95#, 105, 110, 115, 120, 125
B. 150#, 170, 190, 5 sets of 2 @ 185#
C. Done. 95# for SL Sumo DL
Mobility done
A. 55 # really struggled with snatch today :/
B. 131-149-166-158 x 5 sets
C. 65# SSLD
Mobility completed
A) 95(2)/105(2)/115(2)
B) 190/215/245/235(5)
C) Completed. DL @185