Workout of the Day
Mobility and Activation
Three sets of:
Hamstring Floss x 15 reps per side
Ankle Floss with a band x 10-15 reps
Foam Roll Lats x 30 seconds per side
Two sets of:
Single-Leg Hip Bridges x 8-10 reps per leg
Bird Dogs x 10 reps
A.
Every minute, on the minute, for 12 minutes:
Banded Deadlift @ 50% x 2 reps @ 11X2
B.
Every minute, on the minute, for 4 minutes, complete:
Jerk Balance x 3 reps
and then …
Every two minutes, for 12 minutes, complete:
Split Jerk x 3 reps @ 65-75%
(if possible, use blocks)
C.
Every minute, on the minute, for 20 minutes:
Even Minutes – 6 Power Cleans + 30 Double Unders
Odd Minutes – 12 Toes-to-Bar
40-54: 135/95 lbs
55+: 115/65 lbs
D.
Three sets, not for time, of:
Glute Ham Raises x 6 reps
(the best assistance is for a partner to help you up lightly on the concentric)
Rest as needed
Sumo Stiff Leg Deadlifts x 8 @ 10X1
(Use straps for these!)
Rest as needed
Box Squat with Kettlebells suspended by Bands x 10 reps @ 30X1
Rest as needed
Optional Additional Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1: Tempo Front Squat @ 31X1 + Front Squat @ 10X1
Minute 2: Strict Handstand Push Ups x 8-10 reps
50-59 – Strict Handstand Push-Ups x 6-10 reps to a 2″ riser
60+ – Strict Handstand Push-Ups x 6-10 reps to a 4″ riser
B.
10 Minutes of Assault Bike @ 60%
and then …
Fifteen sets of:
30 seconds of Assault Bike
Rest 30 seconds
Didn’t have enough time today to do everything, so I did what I could:
A. No
B. 115
C. Struggled to stay consistent. Power Cleans no problem 20-30 DU’s per round. as I tired having a hard time getting all my T2B 9-12. All-in-all I sucked at this today.
D. No
A1. FS 155-185#; SHSPU 6,6,6,5,4,7
B1. 211 Calories Total. Actually liked this one even though it sucked.
I got home at 8pm and I did the extra work of12 min EMOM of HSPS and tempo front squats
I got 10 HSPS each round-
and went 205-235 on front squats
B. Jerk balances 95, Split jerks 155-165.
C. Done. Broke up T2B from the start.
D. Glute ham raises.
First, weightlifting with SW — snatch. Then:
A. #125 and blue band
B. #65 then #85
C. Done
D. Saving this for Friday
Opt add
A. #105 and shspu with vest and 2″ riser
B. Done
Optional session done tonight:
A. 155-165-175-185-185-185# front squats; 10/10/10/8/8/8 with slight deficit strict hspu
B. No bike so subbed with erg. Easy row 10 mins=2050m rowed. 15 intervals of 30 secs on, 30 secs off. Rowed 144-151m each 30 secs=2220m rowed. Then 1000m cool down!
I’m ready for dinner and bed!
Mobility complete A. 135# with green band B. Jerk balance up to 95, split jerk up to 110# focusing on perfect mechanics C. Stayed with it with :15 rest on the cleans and :30 to :35 seconds on the t2b. Wanted to hit them unbroken but my hands are so sore for some reason. Last 5 sets 9/3. D. Good stuff here, since my first time doing many of these went 105 on deads and 26# on Kb. Optional A. Back fired up from earlier, went light front squats at tempo, 10/10/10/8/6/6 on SHSPU. B. Airdyne completed Super fun day,… Read more »
A- done at 185 with the green band
B- up to 135 on JB
then 165-190 on the jerks
C- I made it through everything on time buuuuut ouch!
-at the 6th round broke on the ttb and then it got very bad- 2 at a time
9th round broke on the cleans- did singles in round 10
got 8 rounds unbroken on doubles
D- no time for this
M&A Done
A. 175# and green band
B. Jerk balance: 65-85-105-125#
Split Jerks: 135-140-145-150-155-160#
These felt solid today!
C. Even mins: finished each time between 0:29-0:31.
Odd mins: 12 unbroken every set but last one. I guess I know where my capacity on those stop!
D. Done. 95-125-155# on stiff leg d/l. Men’s bar and 35#KBs on box squats.
The 20 min. EMOM almost took my life! It was brutally good.
Is there a video for the box squat with KB?
Here it is: https://youtu.be/BpVSyUV9J-Y
Thanks Nichole!