Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Self Opener x 45 seconds
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.
Three sets of:
Muscle Snatch x 1 rep
Rest as needed
and then …
Three sets of:
Drop Snatch x 2 reps
Rest as needed
(Focus on mechanics, not load)
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.
Five sets for times of:
5 Hang Snatches
10 Chest-to-Bar Pull-Ups
Rest 2 minutes
(Power or full snatches are fine.)
40-49: 165/115 lbs
50-54: 155/105 lbs
55+: 135/95 lbs; Chest-to-Bar Pull-Ups x 8 reps
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Yes
A. Done
B. 115/125/135, 115/125/135
C. 95,110,125,130,X didn’t complete last 3 sets (seemed too heavy)
D. 1:27,1:21,1:21,1:25,1:14
Additional: 1100M sled drag +105#
I had to modify my workout today as well due to my elbow. I had some therapy done to it and it feels better. I may modify for this week just to let it heal.
Assault bike 10 min warm up…then 8 sets of 90 secs on and 90 secs off.
Back squat – worked up to 215 then did a quick workout…5 rounds of 5 back squats @135 and 10 ring rows. I also worked on butterfly pull ups and c2b.
Smart girl Aida!
Sorry for not posting the last few days, besides being just crazy busy, I know…no excuses there! I’ve been sucking it up and dealing with some pretty intense shoulder pain, and after last Friday, I finally had to pull myself out of denial and deal with it. I’m giving myself a week of no upper body and as challenging as that has been, it’s already feeling better. I’ve been doing all the squatting, cleans, and metcons, just modifying what I need to stay true to my goals. Here’s what i did today: Mobility, no press in snatch A. Roll to… Read more »
Good call Christine! Message me if you would like to chat about the shoulder. Prioritize mobility, stabilizing work for the shoulder and bodywork.
Missing my training partner today…he was feeling not quite up to snuff! 🙁 Mobility/Recovery – done A. Done – 8 reps and 10 reps all 3 sets. These are feeling smoother! B. 75-85-95(m)-90# 85-95-105# C. 75# – 125# D. This was awful….I was all over the place today on these snatches…chose the wrong shoes, wore my nanos and did not have enough stability in those. My hands are still tore up from bar muscle ups and yesterdayʻs muscle ups…so taped them up and used my natural grips. But all in all, the snatches just felt heavy today and had to… Read more »
I had to LOL, I can’t imagine you having a bad day. Good to know!
Oh yes a bad day happens now and then! Letʻs see how I can come back tomorrow! 😉