Glute Activation Warm-Up
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 . . .
Front Rack Assisted Stretch x 3-5 pulses per side
and then . . .
Assault Bike x 5 minutes @ relaxed pace
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat
B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 1 reps
and then . . .
Every 2 minutes, for 16 minutes, complete (8 sets):
Clean Lift Off + Clean
and then . . .
Two sets of:
Clean Pulls x 1.1 @ 95-98%
Rest as needed
C.
Complete 15 rounds for time of:
5 Chest-to-Bar Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
55+:
Complete 15 rounds for time of:
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
D.
For completion:
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.
A. 235# whew!!
B. Tall 155-165
Complex up to 235#
Pulls at 255#
C. Did yesterday’s air assault
EMOM 8.32 / 70: 3:48, 4:06, 4:15, 4:20
Nice Matt – how does the shoulder feel in the front rack position?
Not bad, until I start to turtleback..
A: 290
B:
190
290
no pulls
C: 13:42 – I think I did 1 extra round but can’t confirm. Forgot if I cleared a mark and did what I think was another round. Too slow. hrpu slowed me down.
D: done
We are smoking those triceps!! 🙂
Als warm up
A- 265
B-145
135-235
No pulls
C- c2b and hand release 11:31 – hand release pus are aggravating
D- skipped had to get back to work
My new assault bike arrives tomorrow morning ??
What is exactly Al’s warmup? Besides NOT Vandyke!
I have to agree you with you on HRPUs…just not comfortable to do! ?
Hey Cheryl, Al beat me by a few minutes on the 15 rounds. Slip some tryptophan in his pre workout drink to slow him down a bit and give me anything to speed me up. Body weight exercises get tough for a big guy like me although it isn’t an excuse. I just haven’t figured out how to get comfortably good at it.
lol yes, I want to know what your warm up is too! Haha – a crack of the neck, a stretch of the arms and you are good to go! 🙂
glute activation done.
A. Didn’t do these last week, so did 175, it was tough, but I was able to make all the sets. These are so helpful for me, since I get stuck in the bottom of the clean so much.
B. Tall Cleans: worked up to 95. Lift off + Clean 135-180. Clean Pulls: 190, 200.
C. 10:17
D. Sandbag bear hug carry, ugh! Done.
Yay, you did your sandbag carry!!! 🙂
Still a little beat up from Murph but did 500 m swim and
5 rounds
3 squat clean jerk 185
4 box jumps
Then endurance rowing. I am trying to work on the 8 second pull and different times and distances. Ended up rowing total of 6000 meters. The pull thing is a hard concept
To understand but you basically do half the work but you add a little time to your interval. Did it with 1000k row
500 m row and 250m row about half the amount
Of pulls for the same distance
Very cool Jeff – send over a video of yourself rowing to me and I will have Shane take a look at it to see if we can tweak any of your positioning.
“Warmed Up” with the every 8 min 50 cal assault bike from yesterday (4:20/4:28/4:33/4:35)
A. Worked off an old DS max (215) – all sets at 195
B. Tall Clean – 65/85/85/95
Liftoff + Clean – 125/145/155/175/185/195/200/200
Clean Pulls – 220/220
C. 3 sets
50′ OHWL (had to use 50#, I don’t have a 55# DB at my house)
6 MU (did strict-ish, L-sit from the floor, my garage ceiling is low…)
1:30/1:21/1:24
D. 400m Carry – used a 100# DBall…that was stupidly hard 😀
Great job Beth, especially with making those similar to strict MU!
Nice warm up, haha!!
If we did Murph today (Monday), would you suggest doing the lunges and MU conditioning for Tuesday?
Yes Beth! I was just going to post in here that if you did Murph yesterday then I’d like to see you hit yesterdays Lunges + MU Conditioning. Try to sprint those sets.