Workout of the Day
Mobility and Activation
Three sets of:
Banded Hamstring Floss x 15 reps per side
Inchworm Walks x 3 reps
Banded Lateral Walks x 10 reps per side
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Hollow Rocks x 20 reps
A.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 70%
B.
Every 4 minutes, for 20 minutes (5 sets), complete:
Row 500 Meters
Burpees over the erg x 12 reps
C.
Three sets, not for time, of:
Glute Ham Raises x 6 (the best assistance is for a partner to help you up lightly on the concentric)
Rest as needed
Single Leg Romanian Deadlift x 8-10 reps @ 3011
Rest as needed
Banded Hip Bridges x 30 reps
Rest as needed
Optional Additional Session
A.
Every 90 seconds, for 9 minutes (6 sets), complete:
Dead Stop Front Squat x 1 rep
B.
Every two minutes, for 16 minutes (8 sets), complete:
Behind the Neck Jerk x 1 rep
*Use blocks; try to increase the load from last week.
C.
Four sets of:
300 Meters @ 85-90%
300 Meters @ 60%
600 Meters @ 85-90%
Rest 60 seconds (walk during your rest)
A. Deads at 190#
B. 2:48, 2:55, 2:53, 2:51, 2:49. Big goat here, burpees over erg…uggg!!
C. Done
Optional
A. Pause front squats, 4 seconds @125-145#. Feeling stronger here:)
B. Switched to Every two minutes box step ups to 24″ with 35#DB(6). No overhead for me today, I had work done on my shoulder between sessions today, I’m trying everything…PT, ART, Lazer treatment, massage. Feels great at the moment!:):)
C. Done. Not sure I met all the percentages, my timer went out but I pushed hard, I’m pooped.Thanks for another great day. Hope you are enjoying Hawaii!!!!
Awesome to hear your shoulder is feeling better today – lets keep it that way 🙂
A. did split jerks 2 reps EMOM 12 min at 60%- being nice to back
B. 2:16/2:19/2:18/2:18/2:18
C.Did this stuff-very sweaty work.
Nice job on B, holy smokes!
Thanks! It was a bit of a grudge match. The guy that trains with Cheryl and I on occasion thrashed me in the 800m runs last week and talked a lot of smack (in fun) after so today was the rematch. We had our ergs facing each other and we finished within 2 burpees of each other on each round. So, it made for quick times. Fortunately, there was no reduction in women’s distance or Cheryl would have thumped us both.- or at least that’s what she thinks 🙂
A. 295
B. 2:42/2:42/2:44/2:49/2:56
C. GHR, Hip bridges
Optional: A. Pause FS 185-245
B. 155-220
C. 5 RFT: Run 400m, 2 rope climbs 12:07
D. Core work, HS walks
Mobility done
A. 300 as rx’d
B. 2:38, 2:36, 2:34, 2:34, 2:35
C. Done
Snatched
Mobility-done
A. 245# (felt much easier than last week and 20# heavier)
B. 2:33, 2:32, 2:34, 2:32, 2:32
C. Done
Solid work on A today Cheryl!
Warmup
A. 265#x3 12 sets
B. 2:41/2:52/2:40/2:41/2:36
C. Done