Workout of the Day
Mobility and Activation
Three sets of:
Bear Crawl
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x 20 meters
Wall Slides x 6-8 reps
Double Lacrosse Ball to T-spine x 45 seconds
A.
Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Roll to Pistols x 8-10 reps
Double-Unders x 50 unbroken reps
*If you don’t have Bar Muscle Ups then please do Jumping Bar Muscle-Ups
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x 2-4 reps
B.
Every two minutes, for 12 minutes (6 sets), complete:
Hang Clean x 2 reps + Jerk x 1 rep
It would be preferable for you to work off blocks if they are available.
C.
Five sets for times of:
Row 350 Meters
15 Box Jump-Overs (24/20″)
15 Pull-Ups
30 Meter Prowler Push
(load it so that it’s challenging to make the 30 meters without breaking)
Rest 3 minutes
*55+ Box Step Overs are allowed
B. Up to 245
C. 2:45,2:43,2:45,2:54, 2:41
A. Done
B. #95
C. 7:18/7:00/6:22/6:17/5:45 (#100 plates on prowler pushing high bar, #75 for low bar)
Mobility- done
A. 3sets of 4 bar m/u; 10 rolling pistols; 50 ub du
B. 135-145-155-165-175(bar slipped out of hands on 2nd hang)-175#-185# made 1st, missed 2nd hang.
C. 2:52; 2:57; 3:13; 3:17; 3:13. (140# plates loaded on sled; everything unbroken)
Battling with a strain to left big toe/metatarsal and left thumb).
What happened Cheryl?
The thumb soreness began after too many attempts at max snatch during master qualifiers. Hurts to hook grip. And I have no idea what I did to my big toe/metatarsal??? Hurts to come up on toes! I can do everything but it definitely doesn’t feel 100%…not sure what I should do…keep training and hope it gets better over time?
M&A done
A. 3 sets of 4 BMUs/8 pistols/50 unbroken DUs. Very excited to get first set of 4 unbroken bar MUs! Never could cycle bar MUs before.
B. 165/185/205/215/225/235
C. Approx 3:30 per round. Had to run outside for sled. Unbroken PUs. Started at 300+lbs on sled and dropped to 250 for last 3 rounds. Tough. Almost met pukie.
Great work Curt!!
A. Pistol mods/reps, dubs
B. 135/145/155/165/175/185
C. 5 sets row 350m & 15 butterfly pullups, didn’t time.
Felt good to move around and work a few goats.
M and A complete
A. L-sits :40, roll to pistols x 10, DU 50
B. 2 hang clean plus front squat. Worked up to 130#
C. 3:06/3:13/3;06/3;14/3;20. My longer sets I had to run to the prowler(loaded with 115#) on the other side of the gym, last set shoe lace came untied. Did these pull-ups and they felt great on the shoulder with just minor discomfort. My plan is to slowly work back into upper body movements without much volume. We will see how this treated me tomorrow.
Great plane Christine!
Warmup
A. Yes (30 unbroken DU)
B. 135,135,145,145,155,155
C. 4:00,3:36,3:32,3.56,4:00 wanted to go unbroken on pullups but did not happen even once. max was 10 reps on any set.
Extra: 10 hill runs +5 burpees, jog down every 2 minutes for 20 minutes.