Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Self Opener x 45 seconds
(as demonstrated in the opening image)
Ring Pec Stretch x 45 seconds
Banded Ankle Pulse x 10-12 pulses per side
Two sets of:
Press in snatch x 5 reps
Wall Slides x 8-10 reps
A.
Three sets, not for time, of:
Dip to Upper Arm Support x 6-8 reps
Roll to Candlestick
x 8-10 reps
B.
Every minute, on the minute, for 6 minutes:
Tall Snatch x 1 rep
C.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there. Click here for a good reminder on the proper mid-thigh position.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
D.
Three sets for max calories of:
90 seconds of Rowing
Rest 90 seconds
60 seconds of Rowing
Rest 60 seconds
30 seconds of Rowing
Rest 4 minutes
Yes, Yes
A. Done
B. Done
C. 90,105,115,130,140
D. 67,67.65
A) done
B) 60/65 a couple of misses in there
C) 70-110 working on cleaning up technique/more hip extension
D) 90 sec- 27/27/25
60 sec-17/17/17
30 sec- 9/8/8
Really needed that one. I have to work on that row!!
A- done ugly
B- 90
C- 105-175 one miss at 155 grip related
D.75/71/72= total 218
https://www.youtube.com/watch?v=KErU1VijM4k
Ms. DeHart- the video you requested- this is the last weight -175
Fantastic – thank you for uploading this! Great job with your speed and getting under the bar but we can definitely clean up that bar path. Watch your mid thigh position – your hamstrings aren’t loaded at all, your weight is all in your quads. I want you to push your hips back more so you feel your hamstrings. This will help with your launch position. Right now, as you jump and shrug, you aren’t reaching full extension (your knees are still bent in your ‘extended’ position). This means that you aren’t getting a ton of drive on the bar… Read more »
Thanks Nichole, I will keep working on it
Mobility- Done
A. Done
B. 55-60-65-65-70(m)-67#….haven’t done these in forever and it showed! Little bothersome on my right shoulder.
C. 75-130#
D. 0:90: 29, 29, 27
0:60: 20, 19, 18
0:30: 11, 10, 10
Totals: 60, 58, 55=173
A. Done
B. 95
C. 95-135
D. 67/66/66 total 199
Nice work Perry
A. Done (subbed MU transition on rings for the Upper Arm Support)
B. Done
C. Done #45-#80
D. :90 23/23/24; :60 16/15/18; :30 9/9/10
M&A completed
A. Done
B. 35# bar, this movement hurts my shoulder
C. Started at 65# ended at 95#
D. 59/58/56 total 173. I was crying each round after the 90’s. Ouchie momma!
The hip/back is feeling better everyday! I just need to be smart and not overdo it again:(
D. 79/74/75 for 228
Solid work Curt!