Enjoy your holiday week! This week will be a little lighter in volume after our testing week. Have a fun week in preparation for the weeks ahead! 🙂
Dynamic Mobility & Activation
Three sets of:
Wall Slides x 6-8 pass thrus
T-Spine Pulses on Bench
x 8-10 reps
Cross Over Symmetry Reverse-Flys x 10 reps
A.
Four sets of:
Seated DB Press x 8-10 reps
Rest 2 minutes
B.
Every minute, on the minute, for 6 minutes:
Muscle Snatch x 1 rep
Followed by…
Every 2 minutes, for 12 minutes:
Snatch x 1 rep
Build over the course of the 6 sets but only if mechanics feel good. If the mechanics don’t feel good then keep light and work on technique.
C.
As many rounds and reps as possible in 3 minutes:
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute between sets. Complete for a total of 5 sets.
40-54:
135/95 lbs
55-59:
115/75 lbs
60+: 95/65 lbs
D.
Three sets of:
Barbell Glute Bridges x 8-10 reps @ 11X1
Rest 60 seconds
Landmine Rows x 6-8 reps
Rest 60 seconds
DMA Done
A: 35#s, 40#s, 45#s, 45#s
B: 40/40/45/45/50/kg then 40/45/50/55/60/60kg
C. 23 rounds total, did rolling rounds
D. Bar loaded to 60Kg (bridges and rows)
MOB done
A. 20/22.5/25/27.5(6)
B. Muscle: 55/65/70/75/80F then 73/83/88/90.5/93/98F
Been sick for over a week with little working out, just a few strength items from last week, was hoping to get to conditioning part, but did not have energy for it today
Mobility done
A. Subed 10 min EMOM 5 SHSPU, 2″ riser, alternate min 5 T2B
B. 65, 75, 85, 95, 100
B2 85 (ugly), 65 rest of the reps. Still focused on form and speed under the bar. It’s a long road ?
C. 4+9, 4+9, 4+9, 4+6, 4+2 push ups started to go out. Last two rounds had to break up into sets of two.
D. Missed this. Will do as part of warmup tomorrow.
DMA done. Staying light this week.
A. 35# DBs.
B. Skipped snatches. Did those Sunday. DB Bench Press up to 75# DBs.
C. 135# PCs are tough in volume. I can’t believe folks got 5-7 rounds each set. Holy cow, wow. I stayed slow and steady like the tortoise with 3 rounds per set. 🙂
D. 135#/45#.
Mobility done.
A – 4×8 w/50# DB
B1 – Muscle Snatch 85/95/100/105/110/115
B2 – Snatch 125/135/145/155/165/175(f) actually missed it behind me. That’s a rarity.
C – As usual, I underestimated this one. Went out a little too aggressive. Those squats burned. 6, 6, 5+9, 5+6, 5+1
D – Done.
That is awesome Mike!!!! Missing behind means your pull is solid, we just need to get that timing right on the turn over!
Thanks Nichole! It was both exciting and scary. As I caught it I felt a little pain in my shoulder and quickly bailed. I need to keep working mobility as my snatch improves. When I miss in front, failing is a lot easier. 🙂 But you’re right…my pull is getting so much better. The bar is so high I can basically power all of these.
Snatch balances will help you feel more confident getting under the bar now!
Mobility – done
A. 20#/25# remaining sets
B. Muscle Snatch – all at 65#
Snatch – 75/85/95/105/115
C. subbed HSPU’s for Push-ups
3 + 2/3 + 11/3 + 10/4 + 3/3 + 15
D. ?? – forgot about these – hmm? Fit them in tomorrow.
Invictus Running – Vo2Max work 1 min runs – (300m)
Then
Mob Done
A. 40/40/50/50 all x 10
B. Power Snatched for some reason 135-165
Snatches @ 170/170/175/175/180/180
C. 5+1/5+2/5+2/5+2/5+2 – Guess I found a steady groove 🙂
D. Done
A. DB @ 50lbs 12/10/10/12
B. Muscle snatch up to 135
power snatch 135/155/165/175/185/190 195(m)
C. 5 +17/ 5+14/ 5+11/5+8/5+7 squats to a 16″ box
D.did it
dyn?mob: Done Wall Slidesx6 Rps. ( have such a tough time with this…my lower back is nordic ? is very arched nd I cnt get my back flat.. LOL I do two and Im sweating like I ran a marthon.. do I get thru it working my arse off trying to keep my lower back againt the wall I even suqat lower again the wall its just I need lots of work on this .. 🙂 all else done A) 4sx20bsx10rps B1) MS: 3sx63 lbs ( idnt realie I coudve keep goingup in weight-duh!!! LOL 2) EMOM/Snatch: 75,80,85,x2fails,85,90×3,90×1 On saturday… Read more »
Mobility done
Goat work:
Pop swings x 6 reps
Speed swings x 6 reps
Five sets: ring MU x 1-3 reps
A. DB Press 35#
B. Muscle snatch up to 95#
Snatch 115-125-135-145-155(m)-155-160(m)-160#
C. “The Chief”
Today: 7, 6+15, 6+9, 6+3, 6+2
Sept 2013: 6+12, 6, 5+7, 5, 5
Avgd close to 1 round more each set.
D. Done (135# and 95#)
That is awesome Cheryl!!!!! Love to see that.
Thank you! Now I just want to go take a nap!
A. 40# db press
B. 95-125 muscle snatch. 135-170 snatch
C. 4+10, 4+2, 4+3, 4+4, 4+17. Subbed situps instead of air squats. Good workout!
D. 135 glute bridges, 45# plate landmine
need tips or coaching on breathing through very intense workouts.
Make sure to breathe.
🙂
A. 4×10 45# have to get heavier dB.
B. MS 95×3,115×2,135,135,135,145
Snatch
135,145,155,165,170,170
Landmine rows 3×8
90#,90#,125#
Fun day?
Mobility completed
A)30#/35(2)/40
B1)75#(3)/85(3)
B2)95#(2)/105(2)/115(2) Performed these as power snatches and then ohs. Back still a little tight to drop into a Squat.
C)4+1/4+2/4+3/4+2/4+2. Performed cleans as singles as my back was not liking touch and go
D)Completed
Good call Dean!
Mobility done
Muscle 155#
Snatch up to 175# stayed light
Chief
6+9
5+13
5+11
5+9
5+5. Felt good
Glute done
Mobility done
A. 3X50#(10)/1X65#(8)
B1. 125#
B2. Worked up to 175# – felt great today all the way through.
C. 5, 4+14, 4+11, 4+9, 4+9
D. Done
DB Press 40’s super set with Landmine row
Muscle Snatch finished at 170
Snatch: did 1 pull + 1pwr +1 snatch
E2mom made it to 185 with only 2 misses both of which were full snatch at 185, made last one felt solid and fast
Metcon 4+8 (warm up, started cold) 5+3 5+8 5+10 6+3
A. 16kg KBs(10)x4- No DBs available
B1: 95, 95, 105, 105; 110; 110 B2: 155; 165; 170(m); 170; 175(m); 175
C.just as bad as I remembered it!
5+11; 5+9; 5; 4+9; 4+3
D: Didn’t do
C. Rx
5rds,5rds, 5rds, 4rds,4rds
Hardest part was the air squats
Back later for the rest of todays!
Tom Gray… 🙂 I agree LOL
A. Think used 45 lbs db last round
B. MS -95lbs built up 5 lbs each round
Snatch- built up to 165 lbs
C. 4+3, 4, 4+1, 4+1, 4+2 (not sure if I did this correct, but started with Power Cleans each set)
Yep, correct!