Workout of the Day
Mobility and Activation
Three sets of:
Hip Circles x 15 reps per side
Ring Pec Stretch x 45 seconds
Banded Pigeon Stretch x 45 seconds per side
SMR on Lats (roller) x 30 seconds per side
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat x 5-6 reps @ 70-75%
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Clean from Mid-Thigh x 2 reps
*Please use blocks if you have them available to you.
C.
Five sets for max reps of:
30 seconds of Ground to Overhead
2 minutes of Rest
* Set 1 – 185/135 lbs
* Set 2 – 165/115 lbs
* Set 3 – 155/105 lbs
* Set 4 – 135/95 lbs
* Set 5 – 95/65 lbs
D.
Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots
15 Toes to Bar
40-54: 30 lbs to a 10′ target/20 lbs to a 9′ target
55+: 20 lbs to a 10′ target/14 lbs to a 9′ target
Optional Additional Session
A.
Three sets, not for time, of:
Bar Muscle Ups x 3-5 reps
Handstand Walk x 15-20 meters
Alternating Pistols x 12-14 reps @ 3011
Progressions for Bar Muscle Ups:
Band Assisted Bar Muscle Ups x 3-5 reps
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C.
Three sets, not for time, of:
Banded March x 3 minutes
Rest 45 seconds
Elevated Hip Bridges x 15 reps
Rest 45 seconds
Supine Chinese Plank Hold x 60 seconds
Rest 45 seconds
A. All sets of 6 – 2@140, 2@145, 2@150
B. Only did 5 sets – 135, 145, 150, 155, 160
C.
135- 6
115- 8
105- 9
95- 11
65- 15(snatch)
D. 3+10 to a 10′ target.
I also did the wod for my box.
4 rds
10 cf box jumps 20′
200m run
10 back squats from the floor @ 115
Rest 2 min
A) 135×6
B) built to 145(failed 2nd)
C) 135-2reps, 115-5 reps, 105-7 reps, 95-8 reps, 65-12 reps
D) 3rds+10 t2b
Opt-done. Strict press-75#
M&A done
A. 225 x 5reps x 6 sets
B. 135/155/175/185/195/205/215/225/225
C. 185×6/165×6/155×7/135×9/95×13 (muscle snatch)
D. 3 rounds. Hands torn and 30# wall ball. Not a fan.
Optional session:
A. Done
B. 90# strict press
A- 205-215
B- 135-185 back was tweeky so I stayed at 185 worked on not jumping forward
C- 185/5 165/7 155/8 135/9 95/12
D- 3 + 17 #25 ball – no 30#
A. 185-205
B. 135-205, 210f
C. 185/3, 165/5, 155/6, 135/7, 95/9
D. 3+13 30#
Optional: A. Done. Quality goat work for me.
B. 95-125, 135 (2)
C. Sled drags in the parking lot.
Mob complete. A. 125/130/135/140/140/140. These are coming around:) B. Worked up to 125#. Only second time working off the blocks, they are foreign to me. Was having the same problem as Cheryl with the bumper plates hitting the blocks. I guess I need practice working off the blocks. C. 125/2, 115/4, 105/6, 95/8, 65/12. Thank you for programming this, an area I’m working on improving. D. 4+9. I did v-ups with a 10# med ball instead of t2b. I have 2 rips on each hand from Saturday workout and the cleans and S2O today made them really sore..I know, I’m… Read more »
Warmup
A. 175#
B. 145-175#
C. 185/3, 165/4, 155/5, 135/8, 95/12
D. 3+1 (20#/10′)
M&A-done A. Whoops read this wrong and almost did 10 sets of 6 reps, stopped at 9 sets. 155-160# B. Clean from blocks set at mid thigh: started light in weight as elbow is still hurting. 105-115-125-135-145-150 (once I got to this weight the bumper plates started hitting the blocks at the bottom of my catch). Went back down in weight for 2 more sets at 135 and then called it…usually elbow warms up and stops hurting but not today. C. 135#-6 reps 115#-7 reps (started 1st rep by doing a cluster? Don’t know why!) 105#-9 reps 95#-10 reps 65#-13… Read more »
Duh, didn’t even think about snatching that 65, nice work on the 135#!