Workout of the Day
A.
Two sets, not for time, of:
Banded Monster Walks x 10 steps fwd/10 steps bkwd
Banded Lateral Walks x 10 steps in each direction
Banded Squats x 10 reps @ 3211
B.
Five sets of:
Back Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*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.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 20/15 Calories of AirDyne or Row
Minute 2 – Squat Snatch x 3 reps (aim for 70-75% of 1-RM Snatch
Minute 3 – 10 Toes-to-Bar
You’ll hit each of these stations 10 times.
Took the day off for recovery
A. Done
B. 5×4 245#
C. 15EMOM Snatch pulls 205#, 4 Pistols
D. 15 cal row, 3 mu’s, 10 TTB – UB 30′
Wrist slowly healing, gonna still hold off on flexion w load…no oly lifts, front rack, HS stuff…
A: done
B: 285, 295, 305, 325 – 4’s. Felt good
C: 125×3, 150×3, 175×3, 190×3, 205, 215, 215 – felt good as well
D:
Airdyne 20 cals
Snatches 180# – was going to go up to 190 but didn’t tape fingers good enough and they started taking a hit around round 7. Had to maintain without tearing.
T2B UB
Megan Becker (50/5’5″/135)
A. Done
B. Done
C. 55, 66, 77, 85, 90
D. Started with 12-13 calories each round, but my coach had me change to 10 calories after a few rounds. I also changed to 8 Toes-to-bar after 4 rounds. My coach wanted me done with the work by 45 seconds, so I had time to transition.
Good adjustments Megan!
I’m traveling for work so I’ve been forced to improvise. Been doing other gyms box wods. Found one today where I was able to get squats in and the WOD had T2B as one of the movements.
A. Mod
B. Done 5x4x250
C. NA
D. Mod
A. Done
B. 255, 275, 300, 300 all x 4.
C. 1-3 @ 90#, 4-6 @ 105#, 7-9 @ 125#, 10-12 @ 135#, 13-15 @ 140#
D. 12 cal on AirDyne/125#. Broke this up to two sets of 15 minutes with a 2 minute break. Not a good night of sleep. Felt good on the squats and snatches but the AirDyne/Snatch/T2B combo kicked my ass.
A. Done.
B. 5×4 @ 225#
C. Up to 125#
D. 20 cal/ 95#/ 10.