Workout of the Day
Dynamic Mobility and Activation
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Every 2 minutes, for 12 minutes, complete:
Interval 1 – Bench T-Spine Stretch x 45 seconds
Interval 2 – Snatch Press from Receiving Position x 5 reps
Interval 3 – Squat Rocks x 45 seconds
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance x 1 rep
B.
Every 2 minutes, for 6 minutes, complete:
Hang Snatch + Snatch @ 75-80% of 1-RM
immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Snatch @ 80+% of 1-RM
C.
Every 3 minutes, for 12 minutes, complete:
Push Press x 4 reps
D.
40-54
Five sets of:
Row 350 meters
Ring Push-Ups x 20/15 reps
Rest 2 minutes
55+
Five sets of:
Row 350 meters
Ring Push-Ups x 15/10 reps
Rest 2 minutes
M/A done
A. Snatch Balance 75, 95, 115(F)
B. (goal 95 – 100lb.) 95, 100, 100 – (goal above 100 lb.)107, 113, 120
C. Push Press 100, 110, 120
D. 2:01, 2:06, 2:06, 2:01, 1:57
M/A done
A. behind neck jerk to 125 then 85, 95, 95
B. 100, 105 (f), 105
C. 105, 115, 120, 125
D. No room for rower – did group wod with power cleans, ring push ups and double unders.
Mobility done.
A. Up to 155. Movement felt pretty good but weight felt heavy tonight.
B. Only did Hang Snatch + Snatch at 75% but did extra sets.
C. 135, 145, 155, 165. Went for 175 but ended up being a push jerk after 2nd rep.
D. 2:04, 2:12, 2:24, 2:19, 2:31
M and A done
A. 135, 155, 175.
B. 135, 140, 145 then 150, 155, 155.
C. 155, 175, 185, 195 (failed last rep)
D. 1:48 to 1:54. I felt good on the consistency on this one.
Mob complete
A. 135,155, 165 (do more next time)
B.1 All @ 135
B.2 145,155,175 (new snatch PR, 3rd try)
C. 155,135,135 – felt like arms were going to fall off my shoulders are sore
D. 2:01,1:56,1:55,2:02,2:08
Great work Ryan!!
M&A Done
A-Up to 185
B-Up to 165
B.1-175 then 185 missed twice
Last attempt left knee gave out-same knee I hurt last year. Shut it down.
Two hours later knee extremely sore above knee cap. Ice, hot tub, ice. Really sucks!
Oh no Joe, keep up on the knee and let us know how it heals! Hopefully it just got aggravated.
Thanks Nicole, will be resting knee through Friday. As you said hopefully just pissed it off.
Bad day. Everything was heavy. Every tendon, ligament, muscle hurt today.
A. 195
B. 180
205
C. Skipped
D. 2:02, 1:52, 1:47, 1,51, 1:44 legs were higher then rings.
Rest up and feel better tomorrow Goran!
Thanks Nichole
A – 170, 175, 180
B – 130, then 140, 145, 148, 151, 155 (PR! My dinky snatch is now nearing my bodyweight. It’s a Thanksgiving Miracle)
C – 176, 180, 185, 185(3)
D – Skipped. I was at the Oly gym tonight.
Awesome work Mike!
Thanks Nichole. Work with the Oly coach really paying off. Now I need to get back to working C&J with him.
A. 85/115/135
B. 105/105/110
Then 115/120/125/130f
C. 85/95/100/105
D. 1:58/2:00/1:54/1:58/1:54
Ring push ups I was at a slight angle to take direct pressure off shoulder
Mobility: Done
A. 205#
B. 165# Then 170#, 185#, 185#
C. 185#
D. 1:41, 1:46, 1:46, 1:50, 1:51
Mob done
A. 85/105/115/125
B. 85 then 85/90/95 100F
C. 65/85/95/105/115
D. 1:58/2:01/2:04/2:01/2:06
A. 205, 205, 215
B. 155 for both parts
C. 155, 175, 185, 195
D. 15:54 total time. I’m not smart enough to get those splits.
Mobility Done
A. 99, 103, 109
B1 90, 95, 97
B2.99, 103, 109
C. 103, 113, 118, 118
D.2:59 (row), 3:00 (ran 400 as all rowers full), 2:37 (row), 2>45 (row), 3:07 (row)
A. 115-125-135
B. 3×125 then, 135-135-145 (did another rep at 155 just to test myself)
C. 165-175-175-185
D. 1:43, 1;34, 1;50, 2;08, 2;03
Mobility and activation done.
A. 155, 175, 185
B. 155, 165, 165, then 175,185,195(f)
C. 205, 205, 215
D. 1:37 1:30, 1:28, 1:31, 1:34
Post – Iron Scap, rev hyper an GHDSU’s
A.185/195/205 snatch balance
B.165/170/175 complex
.then 175/185.190 snatch
C.175/185/195/205 push press x 4
D.1:31 mistakenly did 15 reps and was severely reprimanded then did 20 reps
1:41
1:42
1:42
1:40
Severely reprimanded? Guilty conscience! ?
Back at it after a week of resting the psoas! Felt good today.
A.205/215/225
B1.185/195/205
B2.225/230F/235F…caught everyone at bottom but balance was off a little today!
C. Wrist still tender so had to keep forearms up and down vs. racked…awkward. 185/200/205/215
D. As rx’ed 21:24…this will tickle tomorrow!
A. 85/100/105
B. 85/85/90
C. 85/90/95/105 learning my strength on these lifts
D. Shoulder issue did 350 row 21 sit-ups did 350 row 10 ohs 65 x3 350 row 21 sit-ups.
Great work Cheryl!
A/B. Kept it light, working on some PT drills.
C. 135-155
D. 1:50/1:46/1:42/1:43/1:43
MOB done
A. 145-155-165# (wrists are still a bit sore)
B. 120-125-130#
135-140-145# (left knee sore)
C. 145-145-150-155#(3reps on last set)
D. 1:36, 1:40, 1:42, 1:42, 1:39