Workout of the Day
Mobility and Activation
Two sets of:
Hip Circles x 15 reps per side
Pectoral Smash with Lacrosse Ball x 30 seconds per side
Partner Assisted T-Spine Stretch x 20 seconds
Two sets of:
Sotts Press x 5 reps
Y’s, T’s, W’s x 6 reps
A.
Every 90 seconds, for 12 minutes (8 sets), complete:
Snatch from Blocks x 1 rep @ 75-85% of 1-RM Snatch
(Try to get the barbell directly over the patella in the starting position.)
B.
Four sets of:
Snatch Pulls x 1.1 @ 95-100%
Rest 2 minutes
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
D.
Three sets, not for time, of:
Heavy Dynamax Ball Good Mornings x 20 reps
Rest 60 seconds
Banded March x 3 minutes
Rest 60 seconds
Elevated Hip Bridges x 15 reps
Rest 60 seconds
A. All at 90.
B. 135
C. 200-225-255/270 for 5 sets
D. Done
A. 65/65/65/70/70/70/70/70
B. 80, all sets
C. 125/140/160, then 5 sets at 170
Mobility done
A. 135
B. 180
C. 235/265/295-315 for 5 sets
D. ran out of time
A. 115,120, 125,125,130
C. 185, 215,245, 260 5(sets)
D. good mornings with 70 lb stone, March 20lb med ball, elevated hip bridges two steps
A. Snatch from Blocks: 95, 100, 105 (worked on form speed under bar) B. Snatch Pulls: 185# C. BS: 205 – 230 – 260 – 260 – 265 – 270 – 275 – 280 D. Done. Good Mornings with 75lb barbell on back / Banded March sneaky hard after the 1st minute Discovered C2B Butterflies today by a total accident! I was working on my butterfly which I can’t practice very much due to a moody impinged shoulder. But today my shoulder felt great. So I thrusted my hips and pulled too hard and crashed my chest into the bar… Read more »
A. 160 for all
C. 245,280,315,….5×1@320
A. 115-125
B. 165
C. 220/245/260 then 5 sets at 280
A. 165
B. 205
C. 285,325,365 then 5 sets 385
M&A done
A. 95,105,115,125, 130,135, 140, 140#
B. 165#
C. 215, 245, 275, 300# 5×1 felt good
D. no banded march subbed ghds
A. All reps@150
B. 185 wanted to work on technique
C. 185/210/230 then 5×260
D. Completed. My glutes and hamstrings are feeling it after that
Finally back home after 7 weeks of school! Excited to be back at it in my own gym!
Mob; done
A. stacked plates a tic sketch…125; done @ 100.4#
B. 125; done @ 120.4
C. played these safe, flared up my low back 2 wks ago; seeing chiro tomorrow…off 185; 135, 155, 175…EMOM @ 185 (185 not my max)
D. skipped; pressed for time
A-No blocks so did hang snatch from knees.
#135 all rounds no misses. Form Feeling pretty good,
B-#185 each round.
C-255, 290, 325 and 345×5
D-one round complete time constraints.
Mobility done
A. 75 / 80 / 85 / 90×5
B. 115×4
C. 150×5 / 170×3 / 190×1 / then 5 sets of 205×1
D. Done
Mobility done
A) 55. All power
B) 75
C) 75,85,100,115 – felt good. Feel like my back is getting a little more stable, a little stronger. Baby steps
D) done – I felt the banded marches much more in my hip flexor a than my glutes.
M and A done
A. 135, 135, 145 for remainder. Power snatch. Just couldn’t get lower today
B. Skipped due to time
C. 245, 295, 335 then 355 all sets
D. Done
A. 2 sets @ 105, next 4 @ 110
B. 135
C. 170/195/220 then 5 sets @ 235
D. done
I attempted today but knees and feet are so tender from running I couldn’t snatch or BS today 🙁
Roll out your feet!!
Mob and Act done
A. all at 85
B. all at 125
C. 145, 175, 195, 200x1x5
D. done, banded marches = ouch
Aren’t they great??!! 🙂
Mobility completed
A) 95(4)/105(4)
B) 125(4)
C) 185/215/230 then 255(5)
D) Completed
Mob done
A. 75/75/85/85/85/85/90/95
B. 105-110
C. 205/235/265 then 285×1 x 3
D. Done
* Did sat run yesterday 3 1 mile runs. Super slow! First time I have run since plantar factitious and broke toe. Need to do more! Also ran 3 400 m runs today.
Congrats on getting out there and running Litsa!