Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders
A:
Worked up to 185lbs, 1 miss at 145lbs along the way. Heaviest I’ve went in months due to a wrist injury…..
B:
2 rounds. 115 snatch, 90 single-unders. DUs weren’t happening today so I punted early on……
Not a great day for me. One of those days when weight that should have been easy was very difficult. My sleep hasn’t been up to par and work has been stressful.
A. Snatch – I was only able to work up to 93#
B. 2 rounds with 75#
What a rough-feeling day!
Hopefully you can work on getting more, quality sleep!
a. 55, 65, 70, 75, 80, 85, 90, 95, 105 (PR), 110 (PR!)
Yay for PRs! How is everything healing up?
the hips at about 90% but the foot is still at around 70% healed, so I’m just letting pain be my guide and if something hurts than it’s not worth prolonging the injury!
Agreed!
A. Worked snatch technique
B. Was in a location with a rower, so I rowed a 2K. I was off my pace by 14+ seconds… 7:04 I have not rowed in a VERY long time. Just another data point to order one!
Note to self…
A. SN singles to 165 (old PR), went up easy. Then 3 x fails at 170. Kept hesitating at the top of the 2nd pull. Flipped a mental switch and couldn’t get past it. Weird.
B. Adnama – 8:31 Rx
9-7-5, Squat Snatch + MU
Accidentally did it backwards…need to stop doing benchmarks off memory.
Oops…Great job though! You’ll hit that 170 next time fo sho!
Had my PT appointment and he said that I had strained my back (tight hamstrings and too heavy on sandbag shoulders primed me for the back strain on a light deadlift). He has given me the following orders: Rehab exercises x2/day – Knees to chest (3 x 30 seconds) – Hamstrings (3 x 30 seconds each leg) – Knees twists (2 minutes) – half press ups (2 x 10 reps) __ Foam roll upper back and lats and lumbar as needed —— Until pain free: DO…Move around: walk, swim, Airdyne DON’T…do heavy lifting or anything that aggravates the back ——… Read more »
Do you have an Orb? I love that thing for my lumbar.
I don’t! I’ve got a supernova though. How does it compare?
http://www.amazon.com/Pro-Tec-Athletics-Density-Massage-Diameter/dp/B00B2YAD46/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1424869956&sr=1-4&keywords=supernova
Thx. Looks like the main differences are size and this crushes down a bit to conform to the body. Any idea if I should go with the 5 or 7 inch?
I’m thinking maybe 5 inch, that way my wife can use it for low back pain with the pregnancy? I’m assuming that would feel good…
Never mind…pulled the trigger on the 7 inch after watching the pro-tec videos. 🙂
A. 105, 115, 125, 135, 145, 150(fail), 145, 150, 150, 150 (fail).
175# is current 1RM.
B. 4 + 5
Scaled to Power snatches at 115#.
Consider it a good day if you’re within 85% of your 1RM. Nice work!
A. Wasnt sure what my 1RM on snatch was – worked up to 110 by 4th set, so I re-setted to 85lb and worked up to 115 1RM. I think I can go to 130lb next time.
B. 95lb for snatch – singles for jump.
4+6
Now you know! Great news for you to find out how strong you are!
A. 105, 115, 125, 135, 145, 150, 155, 160, 165, 170…Going off 175@100%
B. RX 2 rds + 3 snatches…Should have scaled to 135 to get a better retcon but 15 reps @155 wasn’t too bad.
Nice, Nick! Hitting that close to your 1RM is always a good day!
A. 110,120,130,140,150,160,170,175,180,185 (fail)
185 is my current PR, so all in all not a bad day
B. 1 round + snatch (Rx weight) + 10 DUs
I cut the DUs to 15 to try and get some more rounds in, that was moderately effective. I didn’t want to count attempts or do singles. Small improvements are better than no improvements.
Great job, Scott!
Erghhh gym was closed this morning because of “ice” … did hotel workout:
5 RFT:
20 air squats
20 push-ups
20 sit-ups
9:38
Great modification for an ice day! Way to find a way!
A. Wendler Bench 1RM test – 260lb – 45lb PR from 11/10/14.
B. 4+16 – touch and go snatches @ 115. Doubles Rx. Solid burner. Perfect weight for this workout for me.
Nice job on PR
Sweet!! Great job, Greg!
I was steeling myself for a heavy leg day but relieved to find snatches, even though I’m not very good at them, on the menu.
A.
75#, 80#, 85#, 95#,100#, 105#, 110#, 115#, 120#,125# FAILED
B.
with 95#
3 rounds + 3
Don’t worry. You’ll get your leg day soon…bwa ha ha!
A. Tested bench – 185 up from 160 new PR. Done with wendler for now.
B. 4+81 singles @ 95lbs
So strong!! Congrats on all your successes!