Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise
x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
One sets of:
Front-Rack Assisted Barbell Stretch
and then . . .
Two sets of:
Row x 300 meters
Tempo Goblet Squats x 8 reps @ 3211
A.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 1 rep
and then . . .
Every two minutes, for 12 minutes (6 sets):
3-Position Clean
(High Hang, Mid Thigh, 2″ Below the Knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
C.
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
A: 315
B: 275
C: 120 is my guess couldn’t find scale but had to take about 4 quick stops or drops to readjust grip. The back was lit up.
Mobility/activation done
A. Skipped, instead did strict ring Muscle ups.
EMOM 8: 1 strict mu
Then followed with 2 sets of 4 UB strict mu.
B1. 75-85-95-105#
B2. Kept these at 60% just working positions 125#
C. Subbed with 4 rounds wearing 15# weighted vest:
20 cals Assault Bike
20 push-ups
11:15, weight vest sure makes breathing harder
Mobility done
A. 265
B1. 135
B2. 135, 165, 185, 205, 215, 225F
C. 120# bag, lit me up posterior!! 200m, 50m, 50m rest 100m