Workout of the Day
Mobility and Activation
Three sets of:
Pec Smash x 45 seconds per side
Rack-Assisted Pec Stretch x 45 seconds
Band-Assisted Anterior Pec Stretch
x 45 seconds per side
A.
Three sets, not for time, of:
Turn over transition work on rings x 5-8 reps
Rope Climbs x 2-3 ascents
Sling Shot Hip Circle
Banded Walks x 10 reps forward/backward/lateral
B.
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squats @ 3311
Build over the course of the 5 sets but make sure you adhere to the tempo.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes between sets.
D.
For time:
15 Power Cleans
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
40-49: 155/105 lbs
50-54: 135/95 lbs
55+: 125/83 lbs/Cut ring dip volume in half OR use stationary dips
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A. Finally getting much better at rope climbs thanks to all this forced repetition.
B. Used 50kg
C. Built up to 127.5kg (used 135kg max)
D. 9:35
Completed 5/31 Sunday-New ink on chest gave a couple days to heal before cleans.
A-Done, C2Bx10 in place of rope climbs
B-Up to 165 at tempo
C-Up to 345×3
D-5:22
A. Done
B. To 70#
C. 185#/211#/225#/240#
D. 12:20 seated band RD
Late updating from yesterday.
A. Done
B. 95 up to 135
C. up to 305. Failed at 325
D. 7:36 – 125lb and 30/20/10 RDs.
A. Done
B. Until 45kg
C. Until 85kg
D. RX 40-49 – 7’26”
A. Done
B. Snatch Balance / OHS: 80,85,90,95,100
C. BS: 205, 230, 260, 265, 270, 275
D. RX: PC @ 155. 10:30… I normally crush dips, but triceps were beat today and slowed me down big time.
A. Completed
B. 115-155
C. 185/205/235/245/245/255
D. 6:37Rx
A. Done
B. 135, 145, 155, 165, 175
C. 245, 295, 315, 335, 345, 350
D. 4:10
A Done
B 95,105,115,125,135
C 205,235,265,280,280,285
D 6:46 RX 135
Great work Gary!
Thanks
Ring dips felt good
Only had an hour so did C and D:
C – took it a little light b/c of back (PT said squatting was okay as long as I keep my back straight and I don’t lean forward): 5×135, 3×150, 1×170, 1×180, 3×175, 3×175#
D – 7:16 but I did 105# HANG power cleans, and cut ring dips in half as I have found that my shoulder can only take about 25-30 ring dips.
Then did an easy 4 mile jog with my 6 year old at her school’s jog-a-thon 🙂
How fun!
A. Done
B. 85/105/115/135/145
C. 195/215/240/255/265/275
D. 6:16….dips are partial range…but I’m working on them
A) done
B) 40-65 kg
C) 88/101/115/121/121/123
D) 6:40 rx
Andrew/40/Australia
Great work!
Mobility completed
A) Completed
B) 75/85/95(2)/105
C) 185/215/235/255(3)
D) 9:37 RX I am going to feel the PC tomorrow considering they were alomst my bodyweight.
Great work getting thru those power cleans!
A) Done
B) 53/63/68/73/78/83 (Happy! This was a break through for me)
C) 115/135/155/165/165/165
D) 21:10 *Even though my time was crazy slow, a win for me using 105# with some volume for the first time. Scaled the dips to 20/15/10…that was more than plenty for me at this point. Could use some work on the kip too!
Fantastic!!!!! Such a great day of training for you! Upload a video of your kipping ring dips!
A. Done
B. 115/125/135/145/155
C. 235/265/285/315
D. 8:07 (Dips fell apart Fast !!!!! singles and doubles all the way)
A. 2 Strict Mu, 2 RC, Sling shot walk
B. 115, 120 X 3, 125 (3 second pause at the bottom was a game changer)
C. 155, 175, 198, 210
D. 7:49Rx
40-44
Solid work!
Mobility done
A. Done
B. 65/75/80/85/90#
C. 190/220/245/265/270/280
D. 8:17 (@155#) switched to green banded ring dips after the first round.
mobility complete
B.155,165,185,195,205
C.245,275,310,315,325,335
D. 7:34 paced dips to much i figured my ring dips would disappear but surprisingly they stayed fairly strong for me.
I am trying to get everyones triceps stronger! 🙂
A. Done
B. 55#
C. 120-130-146-155-160-165
D. 14:06 using 95# Definitely need to work on kipping technique. Ring dips were all done strict (oy)
No worries Kendall, glad you worked with the 95 lbs on the cleans.
A). Done
B). Up to 175, Shoulder still iffy
C). 275/305/355/375/395
D). 2:56
To learn and get better in strategy, take this into video next time, I want to see and learn. You’re animal 🙂