Workout of the Day
Mobility and Activation
Two sets of:
Hip Circles x 15 reps per side
Pectoral Smash w/LAX Ball x 30 seconds per side
Partner-Assisted T-Spine Stretch x 20 seconds
A.
Every 2 minutes, for 10 minutes (5 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
B.
Four sets of:
Halting Snatch-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh – use straps)
Rest 2 minutes
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%
D.
Three sets, not for time, of:
Sled Drag March (Heavy) x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
GHD Reverse Hypers x 20 reps
Rest 60 seconds
Mob done
A) 85
B) 115 stayed lighter, focused on form
C) 140,160,185 then 6 sets at 160
D) done. sled drags on concrete up a steep incline with 75lbs
Mob complete
A: complete @135#
B: complete @225#
C:complete, 240,280,320
Complete at 245#
D:complete, used (4) 45#plates on sled
Mob and Act done
A. 75
B. 145, 145, 165, 165
C. 140, 165, 185, then six sets at 155
D. Done – love the sled drags.
A. 60#
B. 105#
C – Subbed deadlifts for traveling and gym didn’t have a squat rack – 5 sets @ 175#
D. ran out of time so got in 2 sets hip bridges & weighted leg lifts
(This month will be challenging for me for I’m traveling most of the month but will do what I can). Thanks.
A. All at 75
B. 115
C. 140×5 160×3 185×1. Then 6×6 at 160
D. Done at 180
Mob Done
A. 75/75/80/85
B. 115/135/135/135
C. 200/235/275Then 235/225/205/175×3 (Was tough today to do 6 reps at 235 today)
D, Done.
A. 55#
B. 85/105/115/125#
C. 125/140/160, then 135#
D. Completed hip bridges and modified reverse hypers
Heading to a comp this weekend, I’m working on some moves for it, snatch ladder is one of the WODs so I did mob and act than
A, 65lb
B, 85, new move for me
C, 125,145, 165 than 6×6 145
And did regular class WOD
A) 95/95/100/100/105
B) 135/135/140/140
C) 6 x 215
D) Drag / Band done
Great to be underway !!!
mobility completed- with he exception of the t spine stretch- overhead is still not happening.
a. skipped due to shoulder injury
b. to 115- no straps
c. 155/185/205- then, at 175
d. completed- sled at 115
What happened to the shoulder?
hi nichole, started giving me trouble (painful overhead) a couple of weeks before the masters qualifier. took the week off after- and now it’s worse than ever- the usual pt is not helping. dr. appointment on thurs. i’ll do what i can until i know more.
Rest it completely! Give that shoulder some time to heal.
A. 5×75# testing out a split snatch technique
B. 4×3 @ 225#
C. 185-215-245, then 215 completed 4 rounds then felt left adductor strain so stopped.
D. Completed with 90# on sled.
A. 145 B. 185,215,225,235 C. 265,285,295- these weights are well below normal percentages Only did 4 reps each set at 265. Haven’t done heavy back squats in a couple months due to knee pain. Been doing lighter squats with a slingshot band around my knees to get my gluteus to fire. I can pretty much get my knee pain to disappear when my glutes are engaged correctly. D. Done except for no sled. I’ve been following the normal comp blog for the last 3 years. With a 60hr a week work schedule, 3 kids at home and my body just… Read more »
We are happy to have you here Dan!
Regarding glute activation – I would add in some banded clam shells and hip bridges to the banded walks and squats.
A. 85#
B. 225,235,245,255
C. 185,215,240 – 205
D. Not enough time to do.
are these Oly squats? High bar, butt to floor?
Are snatches power snatch, snatch to sit position, or anyway overhead?
Thx!
High bar squats are preferred. If it says snatch then it is a full snatch – we will designate power if we want it power.
a. 85#
b. 124#
c. resetting squat due to previous problems with lack of proper depth and strength out of the hole; based on (205#) 135, 155, 185…scaled 4 sets of 6 @155
d. lack of equip; did the reverse hypers in hopes of saving my low back from all the squats! Wished I had the real machine.
Only had time for C. today
C. 245, 280, 315, — 265
A. 110
B. 135, 135, 155, 155; new movement for me although I did use straps
C. 245, 275, 315 – 275
D. Done except no sled
A. 105,105,110,115
B. 225, down to 205
C. Hatch squat program. Bs 8x 178, 8×195, 8X 205, 8 X 220, Front squat 5x 125, 5x 135, 5x 145, 5x 145. I am half way through this hatch program and would like to finish it. It is back squatting and Front squatting two days a week. Can I substitute this part until I complete the cycle?
D, 190
Yep, no problem!
Thank you.
A. 115#
B. 210#
C. 185, 215, 235 – 210
D. Done – 195 sled
Great to be back. Feel rested and ready to get after it again.
A. 95/95/105/115/115
B. 185
C. 195/225/255 – 225
D. Done