Workout of the Day
Mobility and Activation
Three sets of:
Pec Stretch x 45-60 seconds
Russian Baby Makers x 10 reps
Double Lacrosse Ball to T-spine x 45 seconds
A.
Three sets, not for time, of:
Hip to Rings Transition Work x 5-8 reps
Strict Ring Dips x 6-8 reps @ 2011
Single Leg Box Squats x 6-8 reps per leg
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance + Overhead Squat
Work as heavy as good mechanics allow.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes
D.
Five rounds for time of:
3 Muscle-Ups
4 Squat Snatches
40-59: 95/65 lbs
60+ women:
55 lbs
*A power snatch to overhead squat is allowed for 50+ divisions.
**If you don’t have muscle-ups yet, please perform 8 Chest-to-Bar Pull-Ups for each round.
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B. Built up to 55kg
C. Used 135kg. Built up to 122.5kg
D. 7:07. Muscle ups relatively easy (unbroken), time spent on
Squat Snatches and my form. Good news is that they are getting
better…
Mob and Act done
A. Done – dips felt better. 5 each round.
B. 75, 80, 85, 90, 90, 90
C. 145, 165, 175, 185, 195, 200
D. 11:00 (approx – timer turned off). MU: 3, 3, 2 linked 🙂 , 3, 1 + 1 failed link
A) done. Happy that I did 6 strict ring dips each set
B) worked up to 105lbs
C) 145,165,190,200,200
D) MU (scaled -rings with feet on box), weight RX 6:18
A) Done (struggle to get full depth with left leg on box squats, knee)
B) 53, 53, 63, 63, 63, 63
C) 115, 135, 155, 165, 165
D) 10:05, 63# Used training rings with red band Rd1 and blue band Rd 2-5
A. Completed
B. Worked up to 150 snatch balance OHS
C. 185/210/235/245/255 still struggling on my squat strength
D. 3:14. Felt good on this one. Last set of MU’s were a push.
Mobility done.
A. Single leg box squats only.
B. Done. Felt a little better with these this week.
C. Following a different squat program; today was 5×5 @ 215.
D. ~8:30 with 75# squat snatch. Muscle-ups were stressing my arms/shoulders, completed them but not unbroken.
A. done
B. 65 x 2, 75 x 2, 85, 95
C. (205); 140, 165, 185, 195 x 1 1 1
*depth good; squat still immature-working on this…
D. took the C2B; 8:13
*gymnastics one of my weaknesses, I am a heavier athlete…worked some MU drills in addition and got a few scrapper style without full extension at the bottom
A. Done – Hollow Body swings on rings, Tempo Ring Dips, Box Squats
B. 95# Snatch Balance + OHS
C. BS: 205, 225, 245, 255, 265, 275
D. 12 min. C2B / 95# Snatches
Mobility complete
A. Done
B. 165,175,185,195,205,220
C. 245,285,320,325,335
D. 5:42
A. Done
B. 95-115-135-145-155-155#
C. 215-245-4×1@275
D. Done not for time. MUs kinda slow
Mob Done
A. done HTR 8, RD wband 8 SLS 8
B. 85/105/115/120/125/130/135
C. 205/235/265/275/585
D. 6:10 8 CTB
mobility done
A. practiced muscle ups
B. 135,145,155,165,175- wanted to keep going…
C. 235,275,305,335,335
D. 3:54
Blazing fast!
A) done
B) 15,25,35,45,45,55 – shoulder starting to get cranky
C) 75,85,95,105,115,125 – all good form. Last one felt heavy. 🙁 guess I’m at a new post injury max for now.
D) didn’t do because shoulder was bothering me so I did the wod with class instead.
EMOM x 11 – 3 each, p. Clean, FS, s2o. Then AFAP add 1 each every min. Got thru 2 S2O on set of 7. Felt pretty good.
A: done
B: 115, 125, 135, 145, 155, 165
C: 240, 280, 315, 335 x 3. felt great
D: skipped because class started; I’m planning on doing tomorrow before regular sat programming
Ouch!!!
A-Done
B-up to 195. At 185 bar fell forward and my left thumb lost the war between bar and rack. Lots of blood flows from the thumb when ripped open. Taped up and moved on with workout.
C-Up to 345×2
D-6:40 MU 3/3/3/2-1/1-1-1
A. Done
B. 65/85/95/105/110/115
C. 170/195/220/225/230
D. 8:30. C2b pull-ups
A. Done
B. Done light
C. 280/325/365/370/375
D. 3:45 rx
Nice time Jamie!
Solid work!
Mobility completed
A) Done
B) 85(2)/95(2)/105(2)
C) 185/215/230/245(3)
D) 4:56 rx
A. Done
B. worked up to 65
C. 120-138-155-160-163
D. 9:06 8 C2B and 45 for squat snatch