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 minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 90%
B.
Every 2 minutes, for 10 minutes, complete:
Power Clean + Mid-Thigh Clean @ 75%
and then …
Every 2 minutes, for 10 minutes, complete:
Mid-Thigh Clean + Clean from 2″ below the knee @ 75+%
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 100%
C.
For time:
20 Calories of Assault Bike
15 Thrusters
30 Chest-to-Bar Pull-Ups
15 Thrusters
20 Calories of Assault Bike
35-54:
135/95 lbs
55+: 95/65 lbs
D.
Three sets of:
Strict Ring-Dips x 15/12 reps @ 2111
Rest 30 seconds
Piston Push-Downs x 20 reps (fast)
Rest 30 seconds
Bat Wings x 5 reps @ 5151
Rest 2 minutes
A. Made the mistake of doing this at the end of training so didn’t quite hit 90% – 70kgs
B. 52.5kg for cleans 70kg for pulls
C. 8:50
D. done
AM:
Private gymnastics lesson with lots of strict pulling and pushing.
PM
A. Done @240#
B. 185/185/185/190/190
195/195/195/200/200 oooof.
Clean pulls at 250#
C. 7:06. That last bike huuuuuuuurt!! Legs felt super tired after all those squats!
D. Skipped because of this AM
Them some very heavy squats, clean complexes and pulls! ?? The thumbs had to be feeling a little tender on those pulls!
Thanks, Cheryl!!
A: 330# worked up to almost my 90%. Hit it my last 4 sets. Kind of tough.
B: 255# – Felt heavy on the power. Much better when I could squat it.
C: 5:36 – C2B were better tonight. Last 20 cals were uncomfortable.
You are Games ready!!
Thanks champ. I feel I have a ways to go. We’ll all keep plugging away! Hang in there Matt. We’lll be seeing you here in about a month.
Blazing fast on Part C Brent!! Awesome work!!
A. 275-290 last 4 sets my middle back got really tight
B. 205 but back was still sore , so did 2nd part at 135 and worked on elbow speed- skipped clean pulls
C. Subbed kipping deficit HSPU w a 45 lb plate deficit for the 135 thrusters. 5:50 but my plates got put away between sets- so it took me 20-30 secs to get set up again. It was a nice break actually
Good work Al!! How is your back feeling today? Skip the deads if it is a bit tender.
Activate done
A. 265 fail set 8 last 2 at 255
B. 200; 215; 265
C. 8:48 too heavy (5,5,5 then 3s x5)
Glute activation done. The holds burn, love it!
A. 190-195
B. 155 for all cleans. 205 for pulls
C. 6:39 the thrusters felt like someone e added 50 more lbs to the bar after getting off the bike?
Ring dips and accessory work done.
Good job on your FS!
Nice job on the metcon!
A. done @ 220#
B1. done @ 170
B2. 170-175-180-180-180 <— these felt SO heavy today…omg, moving like a turtle 😀
B3. done @ 225
C. 8:43 <–more turtle-ness!
Bike – ~1:30
Thrusters – 10-5
C2B – 15-10-5
Thrusters – 7-8
Bike – ~2:00
D. done – mixed up the tempo on the Batwings and did 1515….oops! Hope I did the piston push downs right, found a you tube video 😉
Will do a 30min run later this evening….
Good work today Beth! I hope you get some good recovery in later today. Try to make sure you are sleeping well and eating enough – hope you feel better tomorrow!