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Friday December 21 2007
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch balance – 80% of best snatch x 2 x 3
  • Muscle snatch + snatch + hang snatch – med-heavy x 4 sets
  • Pull-ups – 60% of numbers from Monday
  • Front & lateral planks – 2 sets, nothing heroic

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16 Comments
Jay 2007-12-21
Greg, one of the best yet, will order later today
Allen Yeh 2007-12-21
December 20 , 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - 10L/R
arm swings - 10
split squat -5
lateral squat - 5
rotational squat - 5
shoulder prehab circuit 1:
db retratction - 20 x 12, 20 x 12
db protraction - 20 x 12, 20 x 12
posterior capsule stretch - 12, 12

muscle up stuff - 5 minutes
Burgener Warmup - 45 x 1
snatch balance - 45 x 5, 95 x 1MS+2, 95 x 1MS+2, 135 x 1PS+2, 135 x 1PS+2, 135 x 1PS+2
(full rest 45 seconds)

muscle snatch + snatch + hang snatch - 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1),
(full rest 45 seconds)

snatch - 95 x 1, 125 x 1, 155 x 1
(full rest 60 seconds)

chin-ups - 7, 6(pinkies touching), 5 (pinkies touching)
front/lateral plank - 0:50+0:30L/R, 0:40+0:30L/R

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-CA WOD 21DEC07
-Snatch balances - Felt off until the last 2 sets
-Chin-ups - didn't hear the shoulder as much today, but took it easy anyway.
Dr. G 2007-12-21
Awesome shirt. Glad I'm not a wanker, well, at least I don't use machines!
John Messano 2007-12-21
1.Sn Balance 95lbs - 3 sets of 2

2.Muscle Sn + Snatch + Hang Sn - 95lb 4 sets

3. Pullups - 12, 5, 5

4. Planks

callouses are getting thicker
John Messano 2007-12-21
er! 3. Chinups
Derek Simonds 2007-12-21
Snatch balance 45 X 2, 65 X 2, 85 X 2, 95 x 2 x 3
Muscle snatch + snatch + hang snatch med-heavy 61, 81 X 2, 91 X 2
Pull-ups 4, 4, 4

Lots of mobility work mostly around the shoulder area.

Getting a massage tonight and I am ready for tomorrow.
Dr. G 2007-12-21
Today's CA WOD:

Joint mobility

Snatch balance (80% x 2 x 3): 55kg x 2 x 3
Muscle snatch + snatch + hang snatch (med-heavy x 4 sets): 34kg x 4 sets, stayed on the lighter side, I really like that complex!
Pull-ups (60% of Monday numbers): 8, 6, 4
MODIFIED 15 Hollow rocks
MODIFIED 15 Superman rocks
MODIFIED Pistol bottom position sit 30 seconds per side, stopped holding foot with free hand this time
MODIFIED 1 minute each, rotating through (no rest) front plank, R side plank, back plank, L side plank (all done on hands), immediately followed by 30 seconds each of the same rotation (all done on forearms), total combined plank time 6 minutes
MODIFIED Wall Sit 90 degrees 1 minute

I may add the rest of my gymnastics "holds" workout in sometime later today.
Chad 2007-12-21
Great T. I'll be ordering soon. I've been lurking for a while. Just wanted to say, I appreciate the knowledge base here and you guys have broadened my horizons.
Dr. G 2007-12-21
Glad to have you here, Chad!
Scotty Hagnas 2007-12-21
Snatch Balance: 112.5 xx2x2x2
MS+Sn+HSn: 85 for the first set, 95 for the last 3. Nice complex!
Chins: x5x4x4
In place of planks:
Straddle Planche x 2" x 4" : Extended QDR holds: 15" each side.
Will do 50 bucket circles later. (a 360 degree rotating plank)
Carney 2007-12-21
SN BAL 55kg x2x3
MSN+SN+HSN 40kg x4
Chins 6-6-6 reps
F/L planks 60secs:30secs x2
Dr. G 2007-12-21
Anybody know if the "blue" from CafePress, as in the baseball jersey shirt sleeves, is more of a navy or a royal blue?

I love the baseball jerseys, the slogans just make them a must-have.
Mike Donnelly 2007-12-22
Sn Bal 75
MSn=Sn=HSn 75
PU 6,6,6
planks
AW 2007-12-22
Snatch balance 80% of best snatch x 2 x 3 (95#)
Muscle snatch + snatch + hang snatch med-heavy x 4 sets (105#)
Pull-ups 60% of numbers from Monday
Front & lateral planks 2 sets, nothing heroic
John Frazer 2007-12-22
Snatch balance: 65#x2x3
Snatch complex: 65, 70, 75, 75 (fail), 75
Pull-ups: 6, 4, 4
Planks as rx'ed (untimed)
Eva T. 2007-12-23
I would love to wear one of these at our local globo-gym. It is made up of a sea of teal machines, and I am not sure you could find a barbell if you tried! Would that make me a Wanker too?
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