*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 your training via the blog! I will try to be on as much as I can but our days are pretty packed! Thanks everyone!*
Dynamic Mobility & Activation
Partner Front Rack Stretch x 3 pulses per side
and then . . .
Two sets of:
Band-Distracted Pec Stretch
x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side
and then . . .
Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side
A.
One set of:
Three-Quarter Handstand Freestanding Kick Ups x 20 reps
Three sets of:
Wall Handstand Thigh Taps x 20 reps
Rest as needed
Three sets of:
Freestanding Handstand Hold x Max Seconds
55+: Nose-to-Wall Handstand Hold x 45-60 seconds
B.
Every 2 minutes, for 10 minutes (5 sets), complete:
1 Clean from 2″ below the knees
Immediately followed by . . .
Every 2 minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep
Immediately followed by . . .
Every 2 minutes, for 8 minutes (4 sets):
1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
C.
Every 60 seconds, for 30 minutes, complete:
Assault Bike x 10/8 calories
Mob done.
A1. Done
A2. Scaled to shoulder taps
A3. Scaled to nose to wall for 45sec
B1. 40/45/50/55/60kg
B2. 65/67/69/72.5PR/75kgPR. Happy with a 5kg PR as I haven’t done a lot of cleans lately.
B3. 80kg
C. Skipped ran out of time.
A. Only done thigh taps, I suck at free standing!!
B. No bumper plates 85-90-100kg
C. Had abit in the tank, held a minimum of 10 cals/min for 30 mins and ended up with 326 cals at the end…. very happy!
Joined the haltérophile (weight lifting) class this evening, we worked on technique of clean (high, hand, power etc) and overhead squat. My back didn’t feel good so I stayed light & worked on technique. Still walked away feeling deflated & a bit frustrated, just not feeling strong at the minute SIGH
DMA, then I had: A. E2MOM x 5 of: 3 power cleans 2 front squats 1 jerk B1. kettle bell cross body carry, 100′ B2. kb row x12 each arm B3. double kb power cleans x 12 C. 5 sets of 500m row, 2 mins rest between sets. A. 85/95/105/115/120. Failed the jerk at 120. wish I had videoed it, but it was too crowded at the box. I think I just rushed the lift, as it’s a weight I usually don’t miss. Patience. 🙂 Other parts of the complex felt great. 🙂 B1. used 35# overhead and 53# for… Read more »
2nd session of AB torture. That really is a test of enduring the pain cave. Managed until 25 at 10cal. Slowed on last five to ~282 by 30th min. Pushed through to 300 and ~32min.
Good job finishing the 300!
A: Subbed Invictus Gymnastics level 2 – MU drills
B1: 185; 195; 205; 215; 225
B2: 225; 235; 245(m); 245(m); 245
B3: 295lbs
C: Started at 9:30 PM so only did 20 min. Still hurt!! Each one took 20-25 sec to complete. 239 total calories.
Bought a barbell for My 11 year old son, so he joined me on the cleans. Had a lot of fun.
M&A = Done!
A. Done
B.1 165 / 185 / 205 / 225 / 245
B.2 255 / 265 / 275 / 285 / 295
B.3 335 x 4 Sets
C. Done. Was able to go 10 Cals EMOM all 30 Minutes!
* Did all power cleans as my legs were still very soar from Sunday’s 5K Run + yesterday’s training. Felt good today! 🙂
A. Done. Used spotter on hs holds
B. 185-215, 225-245, 260
C. Done
A. HS drills/walks good. Holds are a work in progress.
B. 155-195, then 175-215
C. Assault Bike – 25/30 rounds in on the minute. Will retest this one later in the summer.
A) Done. Did 25′ handstand walks instead of holds.
B1) 115-145
B2) 155-175
B3) Skipped.
C) I stink at the AB. Started off getting 8 cals in about :30 but I crashed and burned around the midway point. 226 cals total.
DMA
A. Done
B1 115/125/135/145/155
B2 165/175/185/195/200 PR
B3 210 for 4 sets
C row x10 cal. Avg 24 sec
Congrats on the PR!!!!
A1. Completed
A2. Completed, did one set of shoulder taps from the plank.
A3. Completed
B1. 135/165/185/205/225
B2. 225/225/235/235/240( failed)
B3. 275
C. Made it 15 minutes and puked
Finished my 21 minutes on AB was able to complete all 10 Cals under :15!
Way to finish it!
A1) done
A2) did 10, then 12 and finally figured out how to do them with out pausing and did 20 on last set.
A3) looked a lot like A1 haha. I think I maxed out at 3 seconds. I am not good at these at all.
B1) 125×10
B2) 135×3, 140×5, 145 missed, 145 X11
B3) 175×8
C) done. Pretty much just rode the bike for 30 minutes. The bike sucks out my soul
That last clean at 145 is by 1, not 11
A: still working to get the thigh taps
B-1 135/135/145/155/165
B-2 165/175/185/185/195-old pr
B-3 215
C subbed class wod 3 rnds for time
400m run
10 snatch 95#
Time 9:01 need more work with snatch technique
A. Done
B.2 58/70/62/62/64kg
B.2 66/68/70/72/72kg
B.3 all at 78kg
C. Done, tried to keep it between 28-35 sec. Experimented on a few rounds by trying to go a little slower, it was worse ha ha that was a challenging 30 min!!
Practiced butterfly pull-ups after lunch E2MOM 14 min, 6 butterfly pullups. I think they are getting better, Travis, mind having a look? Trying. Or to kick my heels back too fast https://youtu.be/vEZnEWLiVXw
That is some contraption you’ve got there! Very interesting!! I would like to see what it looks like without the bands, but these look pretty darn good. If I were to pick anything apart I’d say that your upper body seems to not move forward before it moves downward, as much as it could. I like to play with Baby Butterfly Pull-Ups for this because it helps your shoulders create a box-like shape (if watching from the side). Take a look at this demo and see if that makes sense. It’s not a perfect example, but think of your shoulders… Read more »
ha ha it was a drill I saw from some “other” gymnastics coach, I use it to make sure I don’t cut my kick short but I will take some video without it, I may be becoming too dependent on it – and yes, totally agree about the lack of arch/c-shape moving forward under the bar, have a really hard time with that – will work on it and will practice the baby pullups. Thanks!
Mobility done
A. Did Travis’ gymnastics session
B1. 155/165/175/190/200
B2. 210/220/230/240/255(f)
B3. 265
C. Done – that was a long 30 mins!
DMA done
A: done, did nose to wall handstand holds
B1: 125, 135,145,155, 165
B2: 170 x 1, not feeling strong today, stopped
C: class wod
dyn/mob done A1) done.. love these since I need a ton of work it . 2). 3s whew! these are tough.. great challenge 3). freestanding- just a few sec.. 🙁 will work on this some more B1) CLN, 2 ” BEL:123 lbsx1 -3 failed then 5sets I rushed without a proper warm up 2). CLN: 123lbs,128,X2F, 128,135,137X2F 3). DL CLN: 160 lbs C). skipped -hope to do it later made up Saturdays Optional work Sandbag sets: 2sx5rps w/60 lbs 3s 1 arm DL 135 lbs 4s. 200 ft harness pull : 1-45 lbs plus sled 2-55 lbs 3-60 lbs 4-70… Read more »
Which part did you do backwards?
Hunter
Im sorry I didn’t specify.. LOL I did the harness pull walking backwards.. I know it says pull but I always get confuse… is the pull walking forward and the drag – pulling walking backwards?
M&A DONE
B-stayed light as I am trying to get used to the hook grip. DId the DL at 205#
C. did 16 rounds. took between 30 sec and 14 sec.