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
One sets of:
Front-Rack Assisted Barbell Stretch
A.
Every 2 minutes, for 8 minutes, complete:
1 Clean Pull + 2 Power Cleans
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean Pull + Hang Clean
Immediately followed by …
Every 2 minutes, for 6 minutes, complete:
Hang Clean
Build over the course of the 22:00 but focus needs to be on mechanics
B.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
C.
Three sets of:
Row 500 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes
55+: Toes-to-Bar x 15 reps
Behind posting ?
A. 85/105/115/125
95/115/120/125
125/130/135F
B. No box squats
C. 3:31/3:33/3:38. Rowing got slower, TTB broken a lot today
A. Built to 90kg
B. 87.5kg
C. Avg 2:45 per set
Glute warm up- love this! done
A1) 103 lbs,108,113,123
2). 103 lbsx2,113,118
(had to drop weight-due to previous injury)
3) 118 lbs,123,125x2fails 🙁
4) 165, 175 x 11 sets- I didn’t do this on the assigned date, I took a percentage of my
back sat…
C). 318,320,3:30
I finally met with Doc of PT .. I have a grade two (2) tear in my right hamstring. I need to scale/ stay light
Oh wow Lise – glad you meet with the PT but sorry to hear about your hamstring. No pulling for you – lets have you stay off of pulling exercises for the next 3 weeks.
Nicole:
hope your well..
thank you!! Ok def will do! thanks again..
A. 95/115/135/155
175/185/195/205
215/225/235
B. 215
C. 2:35/2:57/3:36
A. 205lb/215/235
B. 25lb
C. 3:22/3:24/4:02
DM+A = Done
A.1 135 / 165 / 185 / 205
A.2 215 / 225 / 235 / 245
A.3 265 / 285 / 305 (Fail)
B. 245 x 12 sets
C. 1) 2:24 2) 2:25 3) 2:30
Good work on those hang cleans – strong!
A. 185/190/195/200-205/210/215/205-205×3
B. 210 all sets
C. 2:53/3:33/3:41
Tues 13th –
Mobility and Activation completed.
A. Completed in 10 ft intervals. .
B. 50, 60, 70, 80, 90, 100 x 2 sets, 110 kg 1 fail / 1 hit. That’s all i had today.
C. 5:01 on the rower.
A)105-160
B)175
C)2:42-2:56
Did yesterday snatch up to 195 the dlsnach hold at210.
Worked up to 225 clean felt like crap today but worked through it.
Box squat at 285.
Do c. Tomorrow
A. 155/175/185/195, then 155/175/185/195, then 205/205/205 (210f)
B. Regular back squat triples @235 (70%)
C. 2:39/2:39/2:51
DMA, then I had: A. 3 hang power cleans every :90 x 7 sets B1. DB bench press x 10 B2. max strict pull ups 1 set B3. :45 ring plank 4 rounds C. 25 assault bike cals x 5, 2 mins rest between. A. worked up to 135. These felt absolutely great today, calm, patient and confident. Failed 145, but I’m very close. 🙂 B1. used 35# dbs B2. 2 strict pull ups each round. That third rep is elusive, lol. Been stuck at 2 for a while. Travis’ pull up pulses should help though! B3. made this a… Read more »
It definitely helps when someone is pushing you. Have a good training partner can make a HUGE difference!
Romwod
WK 3 Wendler DL
Last set 405 x 10 felt solid
C. All rounds just under 3min, my T2B were way out of sync.
Lets see how your neck feels after those T2B
A.1 45/50/55/58kg A.2 60/63/65/57kg A.3 69/71/73kg (Fail) Even though I can front squat this weight (with much difficulty I might add, I can’t get up when I catch it this low – so much work to do!) It’s funny because in the video it looks like I am just sitting there, but what it feels like is I am being crushed and can’t move https://youtu.be/S9SLXEKVp-Y B. 65kg across – but only 9 sets – our clock is broken and I was not tracking and thought I was done and undid my bar, ha ha, 3 sets short C. 2:57/3:09/3:13 TTb… Read more »
Good work today! What is your dead-stop front squat?
Was a while ago, but not that high, def lower than my front squat, should I throw some in weekly you think?
Yeah – I think your clean will increase if you work dead-stop or pause front squats. I would suggest doing those on our front squat days.
Did a Travis gymnastics session in the AM
Mobility done
A1. 165/185/200/210
A2. 165/180/190/200
A3. 205/215/230
B. 190
C. 2:40; 3:14; 3:28 – T2B gradually wore out. Rows were consistent at 1:40
Mobility done
A1) 85,95,95,105lbs
A2)110,115,120,125
A3) 135,145,150
B)135
C) 3:18, 3:31, 3:55(had to stop briefly to mom on that last set)
Love that – had to stop to mom 🙂
A.1 75/85/95/95lbs
A.2 105/115/125/135lbs
A.3 145/155/165lbs
B. 165lbs
C. 3:04 / 3:05 / 3:07. The day I can do 20 UB T2B will be a great day.
M&A DOne
A. 95#, 115#, 135#
B. Didn’t know what my 70% was, just used 245#. I am not sure I did this correct. I’ll watch the below video for the future.
C. 2:46, 2:49, 2:53 TTB UB, 500m took about 2m for each.
June 17th, running a few days behind.
A. Rope climb work done
B. Emom bar mus 4 reps per set
C. Core work done
D. Death March 35# per arm, supinated row 95#
E. 21:14 used 115 on bar. Couldn’t drop bar and want to focus on moving the bar well before going heavier as I’m just getting back into oly lifting.
Glutes done
A1 105/105/115/115
A2 125/135/145/155
A3 165/175/185
B 180 over the 12 sets
C 2:45/2:53/2:50