Monday, February 3
Sunday, February 2
February 1, 2014Tuesday, February 4
February 3, 2014
Warm-Up
2 rounds of
40 High Knees in Place (20/side),
20 Spider Lunges (10/side),
20 Supine Scorpions (10/side),
10 Over-Under Scap Touches/side,
10 OH Band Pull-Aparts (light weight band)
Mobility
Single Leg Flexion w/ ER Bias (BaSL 304) – 90sec/side
OH Band Distraction w/ ER Bias (BaSL 258) – 90sec/side
Met-Con Prep
3 x 3 Hang Power Snatch + 3 Tuck Jumps + 3 Box Jumps
use the prep sets to work up towards one of the following met-con weights:
M: 115, 95, 75, 65
W: 83, 63, 55, 45 (use 15lb bar for 55 or 45 lb options)
Met-Con
6 x 2min On 2min Off 8 Power Snatch + 12 Box Jump
– Box Jumps are step down only for this workout (RX’d is 24″ for M, 20″ for ladies, but scale as appropriate);
– Score is cumulative – being each round where you left off in the previous round
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Great way to start off the week with something that I could just turn my mind off for 2 minutes at a time and keep pushing through and onto the next movement. Went with 95# for the snatches which was a good choice as I was able to cycle through all 8 reps through the first four or five rounds and then I had to break them up a little. Chris gave me the all important reminder of keeping my hips down through the movement, lessening any strain on the low back. I finished 8 rds + 8 reps.
First round I was thinking this really helped loosen up my legs after yesterday! Second round I realized they were just in shock and couldn’t believe I had come back. Third round it took some convincing for each box jump… this just got worse up to 8 rounds with 75#. Hobbled home, collapsed on couch, now I’m about as sore as I’ve been in months, even counting holiday workouts and hard sets after long trips.
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Tomorrow is deadlifts? Why is that tempting given I’m not sure I will be able to stand up in the morning? Maybe if I can stumble my way there and keep it really light it will be like a good stretch…
Many thanks to Coach Chris for helping me with the power snatches yesterday! He noticed that I was landing with my legs straight instead of bent, and once I corrected that I feel like I finally got a hang of the movement.