*Hey everyone! I just want to let you all know that I am going to be out of town starting today through Monday of next week (visiting family who live in New York). But don’t stop posting – the awesome Hunter Britt and Travis Ewart will be watching the blog and will provide feedback! I will try to be on as much as I can but our days are pretty packed! Thanks everyone!*
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
and then . . .
Front Rack Assisted Stretch x 3-5 pulses per side
and then . . .
Assault Bike x 5 minutes @ relaxed pace
A.
Every 60 seconds, for 6 minutes (6 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
Every 2 minutes, for 20 minutes, complete:
Clean x 1 rep
(Build in weight over the course of the 10 sets)
and then . . .
Two sets of:
Clean Pulls x 1 @ 100-102%
Rest as needed
C.
Complete as many rounds and reps as possible in 5 minutes of:
8 Power Cleans
8 Shoulder to Overhead
8 Pull-Ups
35-54: 135/95 lbs
55+: 115/75 lbs
A. Done at 60kg
B. Started at 50kg and got to 67kg with no missed lifts. Pulls at 70kg
C. 4+4 at 34kgs (55-59 age group)
D. Did yesterday’s assault bike as I didn’t have access to one then. Was pushed for time so did 35cals every 5 mins for 6 rounds. Didn’t record the times for each round but was a little under 3 minutes per round.
glute activation warm up.
A. 185 dead stop
B. 135-190, then 205 on the pulls
C. 4 + 8
the river was glassy so went for an afternoon SUP session!
Karen! I miss you, hope everything is feeling great.
Hi!!! yep, feeling pretty good. Might need some help with the deadlifts tomorrow :0
Hi Karen!!!! 🙂
A: 320
B: 325 – no pulls
C: 4 rounds. Tried not to go at a frantic pace.
I just watched your clean video. That was a thing of beauty- U made it look easy.
Agreed! Nice work!
Vandyke/mobility done
A. Dead stop (been a long while)….190#
B. 145-165-175-185-190-195-200(m)-200(m)-200#-205(m). Catching the weight, just not standing it up…more squatting…haven’t been able to do a lot of squatting the past 7-8 weeks! We forgot the clean pulls!
C. 4+5 reps
Yesterday’s assault bike fun-every 6 mins 35 cals for 6 sets:
2:58, 2:53, 2:52, 2:52, 2:47, 2:43
Good session!
I forgot the clean pulls too!! Lol
“Forgot” huh? haha just kidding I know it was an accident.
I did yesterday’s assault bike work out this morning in my garage. It was sad 3:37-4:09 for the 6 rounds of 50 Cals- I wanted to quit in first round
A. Dead stops felt sluggish bc legs were smoked went 245-280
B. 270# clean 5lb PR
C. 4 + 2 on wod
Congrats on the PR!
Thx Beth
Session 1 Glute Activation- Done A. 205, felt good on these so kept going up after the 6min and set a new PR! Got 225# today, previous best was 215 B. 155/165/175/180/185/190/195/200/205/210x Totally forgot the Clean Pulls! ? C. Wasn’t in a positive head space this morning, so I didn’t attack this like I should have. Think I was 3+?? Just went through the motions. I will try this another day and put the work in like I should. Took a mental break, took my kids to the pool for some fun. Decided to add some work in… Session 2… Read more »
Congrats on the dead stop PR!