Workout of the Day
Mobility and Activation
Three sets of:
Pec Stretch
x 45-60 seconds
Wall Slides x 6-8 reps
Double Lacrosse Ball to T-spine x 45 seconds
Two sets of:
Band Pull Aparts x 10 reps lateral; 10 reps overhead
A.
Three sets, not for time, of:
Ring Dips x 8-10 reps @ 2011
Barbell Ab Roll Out x 8-10 reps
Double Unders x 30-40 reps
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Behind the Neck Snatch Push Press x 3-4 reps
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%
D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk
6 Strict Handstand Push-Ups
40-54: 185/135 lbs
55+: 135/95 lbs; Strict Handstand Push-Ups to a 2″ riser
Compare results to May 8th, 2015.
A. completed
B. Built up to 80kgs for last three rounds
C. Used 135kg (maxed at 125kg for 2x and 5, 4 with 115kg)
D. 11:30 (did 3 rope climbs, as visiting a box with lower ceilings. used 80kgs for C&J)
A: complete
B: 115-145
C: 240, 280, 320, 335, 320
D: 5:20
A. Completed
B. 75/75/85/85/85/85
C. 120/140/160/170/160 for 3
D. 11:14 with 95# and 9 sHSPU w/2 abmats, last 9 kipping HSPU w/1 abmat
Made it to CrossFit Koo’lau for an open gym. Tried to do some of the lifting I missed this week and had fun with it (no lifting shoes or belt): A. Behind the neck snatch grip push press x 4 reps: 105, 110, 115, 120, 125# B. Clean and jerk: 125#, 125, 135, 145, 145# (felt heavy!) C. Snatch complex (hang, ground); 105, 110, 115, 120, 125# D. Back squat from Friday: 135#, 155, 175, 190, 175×4 We’ve gone on 3 great hikes (6.5 mile Kealia Trail and a couple shorter ones) plus a couple 2-3 mile slow beach jogs… Read more »
M&A done
A. done
B. worked up to 135#
C. 225, 245, 275, 295, 275 x4
D. done, not for time, no rope at home, subbed towel pull ups, used 155#
A. Done. DUs improving. I can crank out 30/35 now after sucking for some time
B. Snatch push press: 65 -75 – 85- 95 -105 -115
C. BS: 195 – 225 – 255 – 270 – (255 x 6
It can put your shoulder in an internally rotated position if shoulders are tight when you lower to behind the neck – which can definitely cause pain!
A. 8/8/30, 2d/3d sets not UB
D. no intensity; 16:16
did Tuesdays D. sled drags, 20# ball, 90# on sled
Mobility done.
A. Done. Kept tripping up on DU today, did not get even one set UB.
B. 115,125,135,145,155,155
C. Up to 230 then 215×5
D. 11:41 @ 165 and legless climbs.
A. Completed
B. 115-145
C. 175/205/230/245/230
D. 5:53.
A. done
B. 65- 4 each set
C. 115-131-150-158-150
Granite Games masters 45+ 110 G2OH (3 failed attempts at 115) 261 reps 110 G2OH (2 failed attempts at 115)
A. Done
B. Granite Games Qualifier 15.2 50+ 175#-175 reps-170#
C. Back Squat 185-215-245-255/255×6
Mobility done
A) done
B) 65 -4 each set
C) 80,95,105,115,105 (6)
D) 7:43 – tested at same weight (85) and same HSPU (1 abmat) as last time to see how I compared. A whole minute faster! And that even after failing one rope climb (something I haven’t done since I learned them).
Awesome improvement Candace!
mobility complete 🙂
band pull aparts complete
A. complete 10,10,40
B. 185,205,205,205,210,215×4
C. 235,270,305,325,305×6
D. 7:50 Rx– My rope is 35 yards from my garage where the rest of this work went down..
A) 6 Ring dips @ 2011( 2-2-2; 4-2; 4-2) pleased! DU’s 40; V-ups (no idea what a BB ab rollout is?
B) 88/4; 93/4; 98/4; 100/4; 100/4; 100/4 (used blocks=perfect!)
C) 120-140-155-165-155×6
D) 11:09 2 R.C.; C&J@103# and 6 HSPU (kipped)
A. done
B. upto 185
C. 265/305/345/365/345 x 4
D. 4:26 over a minute faster than may 8…I don’t know
Solid work Jamie!
A-Done
B-Granite Games 15.2
15.2A-PJ 255 and 235, avg 245 (#10 PR on PJ)
15.2B-245 reps
Congrats Joe!!
A. Did stationary dips x 8, 10 roll outs, 40 DU
B. 75/85/90/95 x 3 sets
C. Started adding in light to see how knees felt later – 3 sets 10 @ 95
D. No time – work called
M&A- Done
A) Ring Dips – 10 reps
Roll Outs – 10 reps
DUs – 40 reps
B) 70 kg (4), 80 (4), 90 (4), 95 (3) slipped off back coming down, 97.5(4),100 kg (3)
C) 86kg, 100, 112.5, 120, 112.5kg x 6 reps
D) 6:23 HSPUs got tough really fast.
Heres a link to an example of my ring dips
https://youtu.be/X_RyohdBp1M
Thanks for the upload! Yeah, your timing is off. You want your hips to help propel you up – I will do a ring dip kip tutorial sometime this week!
M&A done.
A. Done 10 ring dips/10 barbell thingies/40 du’s (x3)
B. 105/(4)/115(4)/125(4)/125(4)/130(3)/135(3)
C. 185/205/235/255/235(5)
D. 9:50 @ 135# and 2-in rise. (no ropes yet so subbed 10 ctb pull-ups). c&j took the bulk of time.
Mobility completed
A) Completed
B) 115(3)/125(3)
C) 175/205/230/245/230(6)
D) 6:58 @145. 1:28 faster than last time and 10# heavier on the C&J. SHSPU killed me the last time.