Workout of the Day
A.
Three sets, not for time, of:
Front-Rack Mobilization
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x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch
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x 60-90 seconds
(demo starts at 3:15)
Squat Snatch Press x 5 reps @ 2113
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Take 20 minutes to today’s 1-RM Split Jerk.
D.
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
Complete a total of four sets.
Did this one today, Thursday.
A. Yes
B. 95, 115, 135
C. 230 not a PR but but feeling a little more confident on my shoulder
D. 1:54, 20; 1:50, 19; 1:54, 17; 1:56, 11. First 3 rds didn’t come off the wall. Came off the wall twice in round 4. Shoulder’s still not good. Needs some TLC after that.
A. Good stuff
B. Done
B. 240 on bad wrist
D. 20, 19, 18, 19 HSPU (wrist held up!!!)
A: done. Where is Brendan in this one? B: 155# C: 286# – solid last rep. Shoulders feel wonderful. D: Took tovar strategy to see how well I could maintain strict games width hspu’s 8, 9, 9, 8 – last round got tough on last reps I think were onto something with some of these movements and warmups. Taking notes as usual and correlating the keys here. Impingements are at an all time minimum at this moment and shoulder strength improving. Would have kipped these if we were past the battery phase. Got sacrum aligned today. Jacked it up somehow… Read more »
Nice Brent! I agree, shoulders feeling better than ever.
So great to hear that the shoulders are feeling better !
A. Done
B. Done
C. 255. Missed 260
D. Went for 10 rds. Regretted that decision by rd 5 but sucked it up and finished in exactly 57 mins. I needed the extra HSPU work anyway.
1:42/10
1:42/14
1:41/12
1:41/12
1:39/9
1:40/9
1:41/10
1:42/11
1:42/9
1:42/9
Brandon,
Nice work on the HSPU. Looks like you are making lots of progress on these. HSPU is my biggest weakness. I sent you a friend request on FB, maybe you can share some things you have done to get better at these. Thx!
Actually Nicole’s been a big help. No secret sauce unfortunately just volume. She has me incorporating into my warmup small AMRAPS at variable intervals every 2 days. I feel it’s starting to pay off. I’ve been working on driving my head through as I near extension which seems to provide more power.
CJ, I was wondering if I could get Friday’s programming tomorrow. I may have to take Friday as a rest day. If not, I will come up with something that works on my weaknesses.
A. Done
B. Done light with 40kg, focused on technique
C. 95kg, missed 100kg. OK with this weight for today, finger still
hampering me a little and was not a PR day.
D. Row time and max reps – 1:48, 6 reps (3/3), 1:57, 8 reps (3/3/2), 1:54,
7 reps (4,3), 1:57, 9 reps (7,2). Experimented a little on each round, last
round changed my hand position to wider and closer to the wall, getting away
from a good tripod position, but made HSPU much easier, knocked 7 out no
problem
Megan Becker (50/5’5″/135)
A. Done (then worked on MUs, they were so good during Regionals and now they seem to be hit or miss. Need to get them more consistently.)
B. Done
C. Good up to 150# (my max), missed 155#
D. HSPUs: 9, 10, 10, 10