Glute Activation Warm-UpĀ
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
and then . . .
Row 500 Meters @ easy pace
A.
Every 90 seconds, for 6 minutes, complete:
Rope Climb x 2 ascents
B.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
C.
Four sets for times:
Assault Bike x 30/20 calories
Chest-to-Bar Pull-Ups x 15 reps
Rest 2 minutes
55+: Chest-to-Bar Pull-Ups x 10 reps
Optional Session (Best performed 3-4 hours between sessions)
Seven sets of:
Row 1000 meters @ 10 seconds slower than your 5k PR Pace
Rest 60 seconds
Glute act done -love this
A). 6 rope climbs
B). 2sx135x5rps, 140x3rd sertx4 rps,140×2 sets x5rps
C). 1)3:336 2) 3:34 3) 3:21` 4) 3:34
need to work more on butterfly pull-ups
A. 4 Rope Climbs
B. 5×4@155
C. 14:24 , row instd of bike.
A. 8 towel PU
B. 145lb/175/195/215/245
C. 2:16/2:46/3:10/3:21 used rower
A. 6 rope climbs
B. 255lbs 4×4
C. 17:28 with 2min rest between sets 9:28 work!
Invictus Gymnastics Rope Climb and Bar MU work first.
B: 185(4);,215(4); 225(4); 235(4); 245(4)
All I had time for today. One of these days I’ll get some cardio in.
you’d have loved the rowing too!
Moooooore testing ha ha last day, had to do 12.3 – 325 reps
A. Still working on those j-hook climbs and can’t get comfortable, I think I’ll upload a video Nichole, next time we do them. I must be doing something wrong.
B. 4@57/57/60/60/60kg
C. Hands were a bit sore from all the ttb and rope climbs so did 10 strict false grip ring pull-ups instead, didn’t want to rip.
3:10/3:34/3:44/3:33
Definitely upload a video so I can take a look!
Mobility done
A. Did Travis’ rope/bar MU program instead
B. 150/160/170/180/190×4 (up 5# per set from last week)
C. Done – bike ave 1:40, rounds ave 2:45 or so.
Nice wok on the FS Joe!
Š. 110kg-5reps,120-5,125-5,130-4,130-4
C. 2.42/2.19/2.29/2.55
Glute activation completed.
A)Completed.
B)145#/155/165/175/185 x4
C)2:14/2:17/2:26/2:36 Subbed rower for bike and the class was using the bikes in the class this morning.
Warm Up and Mobility done
A: No Rope so worked on strict shoulder press x 3 rep. New PR
B: 135/140/145/150/155#. Don’t usually do a lot of pause FS, so 155# is a new PR. Had more in the tank, but time crunch.
C: No Assault Bike. Substituted Cindy with Upgrade to Chest 2 Bar pullups. 20:00 minutes completed 12 + 15 rounds of (5 C2B Pull-ups, 10 Push-Ups, 15 Air Squats). Good prep for Murph.
Congrats on the new press PR and FS PR!
M&A Done
A. Done
B.135, 155, 175, 185, 195
C. 2:57, 3:11, 3:13, 3:20
Warm up done and Mobility
A : pass
B : 50/55/60/65/70 x reps
C : felt unwell so I only did the pull ups
Hope to feel better tomorrow
Hope you do too!
Thanks ~Me too š
Warm up done
A. Scaled to 4 x rope pull from prone to standing.
B. 50/55/60/65 x 4 reps
C. Subbed rower and 10 x Banded pull-ups
2:52/3:12/3:07/2:57
What % of 1RM is the front squat. I am on the road and past workouts are on computer at home
No percentage, just as heavy as you can go while maintaining the assigned tempo.
Sub for rope clumb? No rope in ct
NevermiND did some pull ups
I was going to say do towel pull-ups as a substitute and do 6-8 reps every 90 seconds
That would of been better your right. Should of thought of that. Did 10 second hangs and pulls ea 10 for a minute
Activation completed
A. no OH work, so skipped
B. 4 reps at 120kg 265lbs – now able to front rack position.
C. 1:58; 2:10; 2:16: 2:12 (unable to c2bar due to shoulder injury – used supine ring rows strict). Bike was sub 1:30 each time.