Workout of the Day
Mobility and Activation
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Three sets of:
Prone PVC Pipe Pass Thrus x 10-12 reps
Band Distracted Samson Stretch x 30 seconds per side
Sotts Press x 3-5 reps
A.
Four sets of:
Tall Clean x 1 rep
Rest as needed
B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Push/Power Jerk
C.
Four sets of:
Halting Clean Deadlift + Clean Pull @ 95-100%
Rest as needed
D.
Three sets of:
Glute-Ham Raises x 8 reps @ 4011
Rest 60 seconds
Weighted Stationary Dips x 6-10 reps @ 1112
Rest 60 seconds
Face-Down Chinese Plank Hold x 60 seconds
Rest 60 seconds
A. 135 , 155 , 175 , 185 concentrated on the form and speed
B. ramping set from 135 to 225
C. 4 x 225
D. done
Mob. & Act.: done
A. 165/180/190/200
B. 165/170/175/180/185/190/195/200/205/215
C. 4×220#
D. 8/8/8
10/10/10 @ 53# kbs
:60/:60/:60
A. from 60 to 90kg
B. 3 sets@90kg, 4 sets@95kg, 3 sets@100kg
C. Done @120kg
D. Done (weighted dips @24kg kbell)
D. Just got new/used Rogue GHD; excited to do GHRs. Unable to do tempo yet/did tempo dips/50 sec Chinese plank
*Still scaling for bum finger…
Did 6 RFT of:
10 cal row
10 front squats 45# bumper (wasn’t paying attention, meant to use 35#)
10 ab mat situps 14# medball
10 alt snatches 35# kb
16:59
Mobility and activation completed
A. 55/65/75/85
B. 85×2/95×2/105×2/115×2/120×2 (lbs)
C. 125-135 (lbs)
D. Face-Down Chinese Plank Hold only
A. 83#
B. 83/93/98/98/103/103/113/118Failed jerk/115Failed jerk
C. at 128#
D. Done, weighted dips 10@5#/8@15#/9@15#
A. 125-155lbs
B. 115×3, 120×3 125×4
C. Done with 175
D. Done
A. 155,185,205,215
B. 135,155,165,178,185,195,205,215,225,225(ended up splitting the 225’s by instinct)
C. All done at 225lbs
D. Done Dips @55lbs x 8
MOB done
A) up to 85#
B) up to 110# but failed last jerk
C) 125#
C) done
A. up to 65#
B. up to 115#
C. 150#
D. done
A: done, worked up to 225#
B: done, stayed at 225#
C: done, stayed @ 225#
Stayed light, back still a little spicy
moblilty and activation- completed
a. to 145
b. at 115 and 125- came down from 125 when jerks got ugly.
c. at 145- seemed enough with my tight back.
d. completed, dips at 20#
A. 135
B. Up to 255
C. Done at 265, 270, 275, 275
D. Glute-Ham done, Weighted Dips @ 10 reps with 45lbs, Chinese planks done
A. 95#
B. Up to 170# (5#) push jerk pr
C. 190#
D. Currently in progress minus the dips.
All done. A) up to 225 B)5@185 5@205 C)up to 275 D) done
A. 135
B. 145-200
C. 215
D. Done. Regular planks & a few sets of pistol progressions.
A. 85/115/135/155
B. 65/85/85/95/105
110/115/120/125/130
Stayed light as the lock out on jerk was a little painful, I strained front bicep, labrum from cleans yesterday….bad form
C.175/190/195/195
D. Did weighted strict pull-ups & MU work
Did Competition Site Workout
A. 215,225,225,240,245,250
B. 145,155,165,180,195,205,215,225f
C. 4:55
D. 18:15
A – 65, 65, 85, 85#
B – 9 at 125#, last one at 135# worked on technique w/coach
C – done at 155#
D – done. Also did some auxiliary work on MUs.
A. 65, 75,75,75
B. 75/85/95/105/115 x 6
C. 125
D. Did yesterday’s 12 min AMRAP – 3 rds +44 (finished 4th round)
E. 3 x 10 ring rows, 3x 10 back extensions
Still feeling a bit off from being sick but should be back 100% in a day or two