AM Session
Twisted Cross Pec Stretch x 60 seconds each side
and then . . .
T-Spine Hold on Foam Roller x 5-6 pulses
and then . . .
Two sets of:
Psoas Pulse x 30 seconds per side
Deep Squat Progressions x 3 reps
and then . . .
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)
and then . . .
Three sets of:
Snatch Pulls x 1.1 @ 95-100%
Rest as needed
B.
For time:
15 Bar Muscle-Ups
100-Foot Handstand Walk
15 Bar Muscle-Ups
55+: 10 Bar Muscle-Ups
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
PM Session
A.
For time:
100 Calories on the Assault Bike
Compare to May 1st, 2017
B.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed
Only training today was a personal training session with my gymnastics coach lasting nearly 2 hours. I don’t like to train prior to seeing him and then had no time afterwards. We focused on pull ups, Bar MU and Handstand walking. At 55 years of age these movements are not natural but seeing improvement weekly.
That is awesome Debbie and I am so glad you are taking the time to work with him!
A: 220
B: 5:16 – Considering these are both a weakness, today’s score was not great but not bad.
10m rest. Hail storm pummeled truck and wasn’t in the mood to workout after that barrage. Decided to give the AB an 85% effort. Still sucked!
AB 100 Cals: 4:38 – Last time was a balls out at 3:58 if I recall.
Props to the women! They killed it.
Good work!
Ahhhh I am sorry about your poor truck!
It was massive golf ball size but was a little slushy. The mood to work out diminished after that although I think it was just slushy enough it didn’t do much damage, if any. I haven’t looked yet either although it was hard to see with all the rain that followed.
That is crazy! Are hail storms normal this time of year?
Swim session at pool: A. 4x25m finger tip drag (rest 20 sec in between) B. 4x25m breathe every stroke w/ 3 secs ea side C. Every 1:10 Swim 50m for 3 sets D. Swim 250m – 5:00 Mobility done 1A. 115-120-125-130-135-140-145-150# Snatch pulls: 165-170# 1B. 4:28 (15 unbroken which is a PR on UB BMU…I thought about breaking these up but then once I started I decided heck I’ll just see what I can do and see how it will play out) 100′ 3 drops (1 stumble and fall ?/2 drops at 50′ and 75′) 3/3/2/2x/1/1x/1/1/1 So hindsight I might’ve… Read more »
I did the same thing on the first set of Bar MU 😀 Good work!
Nice job! Would you do it the same again?
Probably, my grip went anyways on the second set. I’m not sure breaking them up would have made that big of a difference. Especially since this was a sprint. I did 12 in a row during last week’s work, so I kinda wanted to see how far I could go 😉
Last set is 30/30; rest 60 then 30/30 🙂
Nice work going ub! That is great to test and know your max. GREAT training day!
AM Session A. Snatch – 115-125-145-150-150-155-160-165<- missed the full snatch, but got another one before time was up B. 100 cal Bike – 8:51 – didn't do this on May 1, but I've done it before, need to go pull my log. I'm pretty sure that's an improvement 🙂 C. Accessory Strength – glute bridges: 115×8/ 135×8/ 135×8, 15# plate on planks…I really suck at these D. Shoulder burn out – DONE w/ 5# DBs PM Session A. Bar MU metcon: 4:30 – 1st set bar MU – UB/ HS walk – 40/40/20 (limited space)/ 2nd set – 5/3/3/4 B.… Read more »
Awesome job today Beth!
A. Snatch complex 115,135,135,145,155,165,175f,170, 175f, 175f, 175
B. 11:58 (2min, 6min, 4min)
C. Done
A1. 5:11
Solid work Matt!
A. Snatch complex 145/155/165/175/185/195/200m/200
B. 4:58
C. Ouch
I’ll do ass bike tonight in garage
Nice job today! And great work getting the ass bike done!
Thx boss
Love that you are swimming!!
A. 105, 115, 125, 135, 145, 150, 155, 155
B. 5:09 HS Walk had to do in three sections, still not great at these, but the video Travis posted on hand position is helping, I didn’t even think to try it with hands turned out more.
C. done with 2.5’s and 5’s on the ovh.
100 Cal for time: 8:19 I don’t remember if I did this yet.
Chinese planks done with no weight, Did KB Deficit Straight Leg Deadlifts on boxes too.
Good work Karen!
Session 1
A. 125/130/135/145/150/155/160/165
B. 4:51. MU: 8/7Handstand walk UB. MU: 5/3/3/2/2
C. Done 5#/15#
Session 2:
A. Did something similar with a friend: 15 of AB holding over 225 watts. This felt good! Held 240 watts pretty consistently. Felt good at the end. I’ve been sucking pretty bad at the bike, but really tried to work on keeping my torso still today and it helped a lot.
B. Done. 15# added on the planks.
Nice Teresa!! It definitely helps to stay upright and not push your body from side to side – it definitely helps with power output. Solid work today!