Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Banded Samson Stretch x 30 seconds per side
Hip Circles x 10 reps per leg
Banded Pass Thrus x 10 reps
and then . . .
Three sets of:
Squat Snatch Press x 3 reps
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Snatch x 1.1
Build over the course of the 8 sets. Rest 10 seconds between lifts.
B.
Take 15 minutes to find your new 1-RM Push Press
C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Back Squat x 2-3 reps @ 85%-88%
D.
Four sets of:
Assault Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
rest 60 seconds
…then
Three sets of
Assault Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
rest 60 seconds
…then
One set of:
Assault Bike x 60 seconds (Max Calories)
*Looking for the sum of total Calories
40-54: 70 lbs/53 lbs Kettlbells
55+: 53 lbs/35 lbs Kettlebells
A.Snatch – 52,5kg – 70 kg
B. Push Press – 1RM 87,5kg
C.120-123kg
A. 40,45,50,55,60,65. Felt ok so did a 1rm pb 67.5 happy
B. 85 missed 90. Too big a jump
C. 110,110,115,115, 120,120 which is 88%of 1rm
D. Only time for 4 rounds. Subbed rower. 40 cals. Holy forearms batman.
Mobility & Activation done.
A. worked up to 125#. Tried 130# on 8th set, but missed.
B. 150#
C. 200 for 6 sets
D. 12/16/18/18 then 29/24/24/26 for 167 kcal
M&A Done
A. Worked for 10 mins. Snatch is way off nowadays.
B. 87.5 kg (year best, might be a PR at this BW of 69.8kg)
C. EMOM x3 reps 50 up to 100kg for 15mins
D. Skip
Upper Strength ok. Pelvis and Low back not ok. Lungs not ok.
Mobility: Done plus some snatch drops and lat stretches
A: 105#/115#/120#/125#/130#/135#/140# w. 1 miss / 140#. Really wanted to keep going but had already written on the whiteboard “stick to the program”.
B: 190# new PR 1 miss at 195# right at 15 minutes.
C: 3×280# 2×285# 3×285# 2×290# 3×290# 3×290#
D: 95 Cals total (on a Marcy Fan Bike 8/9/9/8/16/15/15/15/15). Had to break up last 3 sets in 2, grip failure (2×70# KBs).
A) 53-63-68-73-78-83-83(f)-83 (power)
Had planned to do today’s training this evening with a small group at the box but had to cancel last minute to attend to kid ’emergency’. Dang! Was really looking forward to today’s training. I did get on our old squat rack in the garage later this evening and did the back squat at 185#x3 for six sets.
Oh no! Hope they are ok!
M/A done
A. 55/60/65/70/75/80/85/90 F1rep got second for a 5# pr
B. 120# ( first time I’ve hit old 1rm since shoulder surgery)
C. 2 sets @ 175# (ankle was sore)
D. 16/13/14/13 then 13/13/13 then 14 total 109
Mob Done
A. 65/75/80/85/90/95/100/105F
B. got to 125 then F. Stopped after. Shoulder sore
C 270 x 2reps x 5 sets 280 x 2 reps x 1 set
D. AB 8/9/8/7 then 12/10/13 then 14, Total 81
Had to work out in evening today instead of morning…forgot how tired I am at end of day!
M/A done
A. 75/80/85/90/95/100/105/110 F twice 🙁
B. 125 (not a PR)
C. 200×3 for all sets (85%)
D. no airdyne so rowed 89 cals (7/7/7/7, 15,15,15, 16) farmer’s carry w/53# kb. Boy did that farmer’s carry get interesting at end!
A. 85, 89.4, 96, 100, 105, 109.4, 116, 119.4 (Fx3); husband started air compressor in garage-who can focus???
B. not a PR (149); up to 131.6 today (press out)
C. (185); (87%) 161.6 (2)
D. 117 cals total/vintage airdyne; missed the breaks in the 1st set of 4…major arm pump-wish it said ‘use straps’
MOB done
Sotts Press: 75-85-95# (3 reps PR)
A. 105-115-125-135-140-140-145-150# (PR snatch double)
B. Push Press PR 175# (attempted 180#)
C. Skipped due to coach’s advice
D. 117 total calories. Had to sub with erg.
Really good training day with 3 PRs!
Mobility done!
A. Snatch up to 80# new PR felt easy getting much better with my technique. Spent and extra 20 minutes working with my coach on dropping quick and getting under it.
B. Push Press PR- 141#
C. Back Squats- all sets at 165# sets of 2
D. ASSault bike my true nemesis… but so glad I did it no matter how much I don’t like it.
125 calories. The Farmer Carry was tough not to put it down after the first 3 rounds. ;(
Overall an exciting day! and I did it in under 2 hours! yay!
I agree with you on that farmer’s carry! 🙂
Mobility done
A. Up to 195#
B. PR push press @ 275#
http://youtu.be/FIdWY8KDEs0
C. 6 sets of 3 @ 425#
D. 162 total cal.
Mobility done
A. Worked up to 155#
B. 210# (PR)
C. 245#
D. Total of 170 cal on rower (16/16/16/15, then 27/27/26/27), 70# KB
Mobility & Activation: Done
Then… 95/115/115 for squat snatch press
A) Snatch EMOM: 175×3, 185×2, 195×2 210×1
B) 245 1RM
C) my knees were sore so I did a low weight (65%) 225 for 8reps across all sets
M&A) Done
A) worked up to 145#
B) 205# (10# PR)
C) 270# all sets
D) 111 cal total (46/47/180) 70# KBs
Mobility/Activation done
A. 3 sets at 135#, 3 at 145#, 2 at 155#.
B. 215#
C. 275#
D. Row instead of Bike
Set 1 26&27, Set 2 25&25, set 3 24&26 total of 153.
a. 75/85/95/105/110/115/120/125
b. 180, 5#pr
c. 215 3 reps every set
d. 14/14/14/14
23/23/21/22 = 145 calories on rower, with 53# kettle bells
A. 95-135
B. Skipped
C. 3×3 @255, 3×3 @265
D. Airdyne 20/17/16/15, then 24/23/23/22, 160 total cals