AM Session
Dynamic Mobility & Activation
T-Spine Pulse on Bench x 60 seconds
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
x 60 seconds per side
and then . . .
One set of:
Row x 500 Meters @ an easy pace
Burgener Warm-Up
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Back Squat
*Set 1 – 8 reps @ 70-75%
*Set 2 – 6 reps @ 75-80%
*Set 3 – 4 reps @ 80-85%
Rest 2-3 minutes between sets.
C.
Four sets of:
GHD Hip Extensions w/Y Overhead x 10 reps @ 2011
Rest 60 seconds
Hollow Rocks x 30.30 seconds
Rest 60 seconds
Reverse Snow Angel x 15 reps
Rest 60 seconds
PM Session
A.
35-49:
Three sets, for times, of:
10 Toes-to-Bar
80/55 lbs 50-Foot DB Front Rack Walking Lunge
10 Bar Muscle-Ups
Rest 4 minutes
50-54:
Three sets, for times, of:
10 Toes-to-Bar
65/45 lbs 50-Foot DB Front Rack Walking Lunge
10 Bar Muscle-Ups
Rest 4 minutes
55+:
Three sets, for times, of:
10 Toes-to-Bar
50/35 lbs 50-Foot DB Front Rack Walking Lunge
5 Bar Muscle-Ups
Rest 4 minutes
B.
Every 6 minutes for 36 minutes (6 sets):
Assault Bike 50/35 Calories
A. Pretty defeated w my shoulder nerve issue, failed 155 multiple times, did lift offs and pulls up to 205…bumming
B. 245, 270, 300 x3 (4 would have been dicey)
C. Done
D. Then jumped in 808 class WOD
5 ROUNDS : 1min max cal row, 1 min max snatch 75#, 1min max burpees over bar, 1 min rest…240 reps (burner)
So sorry Matt! Hang in there!!!
You’ve always surprised me with your ability to bounce back. Hang in there!
Back Squats done at 63kg, 70kg, 75kg.
Two hours of skills with my gymnastics coach on Bar and Ring MU and handstand walking. No further training
A: 210#
B: 340#
PMA: 2:15, 2:45, 3:10 – BMU were difficult on the 3rd round. By the 3rd round the 80# were starting to have an affect. Couldn’t string bmu anymore half way through round 2.
1 hour swim instruction with video analysis…super helpful seeing it on video and the corrections they had me make!
Mobility done
1A. 95-105-115-125-130m-130-135-140-145-150# (hammy feeling good)
1B. 175-190-210# ( working my way back to my numbers)
2A. 1:57, 2:07, 2:27 (used 50# DBs, went 5/5, 5/3/2, 4/3/3…had a bad transition with the DBs round 3)
1C. 4 sets of accessory work done
A. 190 snatch complex
B. 255/275/295
PM session
2:08/2:03/1:57 60# dbs
Ass bike tonight in garage
Strong work on your snatch complex!
Session 1 A. Added Skill Work EMOM – 10 min Min 1: 15 UB Wall Ball (20# to 10′ target) – 30 or less second on each set Min 2: 50 DU – 30 or less seconds for each set B. Conditioning Sets (T2B/Lunges/Bar MU) 2:43/2:36/2:36 – don’t have 55# DBs so used 60# DBs…ouch :). Stayed on the bar for first 2 sets of MU (I won’t say UB, because I took a break on top of the bar), did the last set at 6-4. C. Accessory Work GHD Hip Ext – started with 5# plates, wasn’t staying the… Read more »
Solid work today Beth!!! 60 lbs dbs – wahoo!
60 was almost a mistake ??
Died on the bike in session 2!!!!! ??
That bike is one day going to be your friend!
What is your time for 25 cals on the assault bike?
I think at regionals I was around 1:05 or maybe 1:10 ? I can go back and look at the video to see. I was one of the last off ? I’m usually one of the last off the bike/treadmill/rower…. I need to work on that!
Nice work Beth! Well done on the snatch complex and I thought maybe a half a second about using the 60# DBs! ;). I was too concerned I’d hurt myself. LOL!
Stupid question, but I have to ask… it’s two 55# DBs for the lunges?
Yes & I am assuming standard open style front rack where we rest on shoulders.
Correct – open style like Brent said
Yep I was wondering the exact same too!