Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Shoulder Opener x 10 pulses
Interval 2 – Band Pull Apart Series x 10 reps
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat x 2 reps @ 3111
B.
Every 2 minutes, for 12 minutes, complete:
High Hang Snatch + Hang Snatch with a 2 second pause at the receiving position @ 70-75% of 1-RM
Immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull from riser x 5 reps @ 105% of 1-RM
C.
Every 3 minutes, for 9 minutes, complete:
Push Press x 10 reps
D.
Four sets for max reps of:
Against a 3 minute running clock, complete:
Row 500 meters
Toes to Bar x Max Reps in remaining time
Rest 3 minutes
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A: 90-100-105kg
B: 60-70-75-80-82.5-85kg
C: 3 x 117.5kg
D: 25-20-15-18
Starting a week late…but here are my results!
A: 95#
B: 85#/130#
C: 3×10 at 125#
D: 17/16/14/16 (rows: 1:56/1:57/1:59/1:58)
A couple days behind. First day after the German Throwdown last weekend plus went from sea level in Germany to 6500+ feet in Colorado Springs for work. Made this workout all that much more special!
A: 60,70,80kg
B. 65kg /95kg
C. 60,70,77.5kg
D. 18/18/18/18. Has to traverse the gym which killed about 15 sec each Rd and only bar for t2b available was a fat pull up bar. Man the elevation killed me on this one!
DM&A: Done
A: 115#
B: 125# then 175#
D: 125#
D: 22, 18, 18, 16 (rows between 1:44 to 1:48).
How high are the risers meant to be please
@nicholedehart:disqus has the final answer but most lifters I see use 2 to 4 inches (10-25kg plates).
Thanks Dutch. Will use 20’s
A. 185/205/225
B. 1. 145-175
2. 225-245
C.160
D. Abs destroyed did: row×500 1 min rest x10.
M/A done
A. 65, 75, 85 with behind neck jerk
B. 85 – split snatch, 125 for pulls
C. 85, 95, 100
D. Class using rig so did GHD sit-ups first two rounds
19, 19, 15, 10
Excited for the new cycle! 🙂
A – 155
B1 – 125; B2 – 175
C – 135/145/155
D – All rows between 1:40-1:45; T2B: 24-23-21-20
A. 95, 105, 115
B. 80×3, 85×3 120# pull
C. 95, 100, 105
D. 13, 13, 11, 11
A. 165-185
B. 155-165 snatch pull at 215-225
C. 135-155
D. 30/22/21/20
Great job on your t2b!
thanks Nichole
Yeah I guess he did alright! 😉
M/A done
A. 85/95/100 stayed lighter today since it was first day back lifting in three weeks. Hand/wrist still bugging a bit, particularly when overhead or in rack
B. 80/85 then pulls at 110
C. skipped — not doing front rack with wrist
D. 12/11/12/10 TTB stringing together still my goat!
Had chiro reset wrist today and then voodoo flossed and rock taped it. A bit better. Looking into acupuncture, thanks Nichole 🙂
Awesome to hear Loretta!
A. 135,155,165
B. 135×4, 145×2
C. Done with 205
D. 30,23,21,22
Very good on D!
Mob done
A. 85/95/105/115
B. 80/80/85/85/85/85
C. 75/85/95
D.13/12/10/11
PT has confirmed I have 3 tendon tears in my shoulder as well as tendonosis. I have rehab work to get muscle around stronger and will have repeat appointments up to the open. Determined to get my dips and MU!!!
Dang! Hope you heal quickly Litsa!
Heal up! 🙂
Glad we know what is going on. Now lets get on the pt work, rest and get you healthy so that you are knocking out dips and MU in no time!
M&A Done
A. 175#
B. 135# then 195#
C. 135/155/175
D. 20,21,18,19
M&A done
A. 135
B. 135, 205- snatches went well enough but the pulls turned into deadlifts on set3
C. 135,145,155
D. 20+15+14+13=62
Go down in weight on the pulls so that you can maintain speed.
Mobility: Completed
A. 215#
B. 155#, then 220#
C. 135#
D. 16, 18, 19, 16
mob done
A. 115#
B. 115# shoulders a little tight, went really light, then, 175#, not sure I did this correctly, I had the bar elevated on a couple of plates to knee height and pulled from there.
C. 115#
D. sets of 7 TTBs, needs some work 🙂
Next time I want you standing on a riser and the weight on the floor, so you will be pulling further then normal.
Hi-I am new. Just signed up.
Welcome to the group!!
Thank you. Looking forward to some awesom training!
Thank you
Welcome!!
Mob Done
A. 135-145-160#
B1. 115-115-120-120-125-125#
B2. 170#
C. 115-125-135#
D. 30, 27, 24, 23 reps
Good session today with Al and Alika. Wrists still a bit tender on holding the heavier weights overhead and knee tolerated today’s workout, but stiff and sore afterwards!
Just Wow! on everything!!! 🙂
Thank you Litsa! Hope your shoulder heals up soon!
Hey Cheryl, do you have a wrist issue going on? I do and have not had wrist trouble before, so I’m looking for suggestions! 🙂
Hi Loretta! I sprained both wrists a few weeks ago while I was reracking the 2RM OHS…the bar slid down my sweaty back and took the wrists with it momentarily causing a sprain of both of them! Other than that, I havenÊ»t had any wrist issues!
Mob and Act done
A. 65, 75, 85
B. 85, 125 for pulls
C. 85, 95, 100
D. had to do GHD sit-ups first two rounds, rig being used by class.
19, 19, 15, 10