Workout of the Day
Mobility and Activation
Two sets of:
Partner Assisted T-Spine Stretch x 20 seconds
Triceps Stretch with a Band x 20 seconds (pictured below)
Couch Stretch x 90 seconds per side
Two sets of:
Inverted Shoulder Opener x 30 seconds (pictured below)
Wall Slides x 5-6 reps
A.
Three sets of:
Muscle Ups x 2-5 reps (work on linking these)
Toes to Bar x 10-12 reps (practice cycling)
Strict Handstand Push-Ups x 8-10 reps
40-44: Strict Handstand Push-Ups to a 4″/2″ deficit
45-54: Strict Handstand Push-Up to floor
55+: Strict Handstand Push-Ups to a 2″ riser
B.
Every two minutes, for 16 minutes (8 sets), complete:
Snatch x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
C.
Three sets for time of:
Run 400 Meters
40 Double-Unders
20 GHD Sit-Ups
Rest 3 minutes
Banded Triceps Stretch
Inverted Shoulder Opener
Mobility-done
A. Did small sets of 3 m/u…been a month since last was able to do them. 12 t2b/8 strict deficit. Shoulder and elbow got a little upset but not too bad.
B. Built up to 140#. Had a couple misses at 125 and 130.
C. 2:30; 2:46; 2:44. Used a flat bench sitting up on blocks as my GHD modification .
MU- 5/5/9 max effort on last set
TTB- 12/12/12
HSPU 4″ def -10/10/10
B. up to 185 with a miss- resting back
C. not sure bc make shift GHD failed- Cheryl held my legs the last 10/ 2:48/2:46
A. 3, 12, 10 SHSPU with 2″ def
B. Light snatch to above knee + snatch, 6 sets until shoulder was feeling it then heavy snatch pulls x 3, 5 sets.
C. 2:58, 2:55, 2:59. Runs in 104 degrees today, hot but felt easier than usual. 1:38, 1:32, 1:28. I think that’s a 400M PR! The GHD got increasing more difficult. Really not used to that movement. Good to mix it in!
Awesome job Christine!
A. Done.
B. 95-155 last few reps power snatch
C. 3:00/2:57/2:52
Warmup; plus 1 mile run
A. Done
B. 115-155; failed at 165 twice.
C. 4:56/4:33/5:01 DU trouble today. still an inconsistency problem when fatigued.