AM Session
Dynamic Mobility & Activation
Rocking Box Bridge x 5 pulses
and then . . .
KB Shoulder Stacking x 15 seconds + Turkish Get-Up
x 2 reps (right side)
KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (left side)
and then . . .
Two sets of:
Banded Hip Bridges x 10 reps
Incline Push-Ups x 20 reps
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1-2 reps @ 95%
Rest 2-3 minutes between sets.
B.
Two sets for max weight of:
90-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
The rope pull is one of the best exercises to get strong lats and healthy shoulders. Your focus should be to move your hands as fast as possible, and keep your chest horizontal to ensure that your lats stay engaged throughout.
Two sets for max weight of:
180-Foot Farmer’s Carry
(turn every 60-feet)
Rest 3 minutes
One set for max reps of:
Sandbag Front Squats
Rest 30 seconds, and then…
Max Distance Sandbag Carry
C.
Three sets of:
L-Sit flutter kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
PM Session
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches
35-54: 135/95 lbs
55+: Pull-Ups; 95/65 lbs
Decided to take a rest day today. I haven’t had a complete rest day for over 2 weeks. I will try and get some of today’s training done over the next couple of days.
I saw Castro’s announcement about run-swim-run and will do your recommendation on Sunday. While I have access to open water I will stick with the pool as it’s winter here.
Good call on taking a rest day – those are just as important as your training days!
Met at pool first:
800m run-400m swim-800m run
Lung Burner! Swimming after running is much harder!
17:18
Mobility/activation
1A. 210-245-280-300-320-355 (1 Rep)
2A. Row 2k/60 c2b/30 HPS
17:03 (8:45 row; 5s until 30, then 3s; 3s and 4s)
1B.
Sled + 25# plate (had to do this on the rubber mats inside gym so lots of drag)
70# KBs for farmers carry
115# sandbag 12 squats
200′ sandbag carry
1C. I flutter kicked enough in the water! ?
I’m tired after all that! ?
Make up for yesterday “Merica!!”
A. FS 185, 205, 225, 245, 255, 265, 275, 285
B. Hang c&j 185, 205, 205
C&J dubs 205, 205, 205, 205 got too heavy 185, 185 underestimated how hard this was…
Pulls at 255
C. GWEN 145#
Banded triceps x 200 to try and wake up that darn nerve
I did some drinking as well- glad I’m not the only lush
Run swim run
800/400/800
17:28
Then Emom 8 min
1st min 12 Cals
2nd min- 50 DUs
Did met con w 60 wall balls subbed for 30 hang snatch 16:53- resting my back working on the goats
Great sub Al!
AM
A. Deadlift 175/205/235/255/270/300×2
PM
B. 100ft rope pull with 100# KB
Sandbag squats W/150# bag x 6
240 ft carry – twice as far as I’ve ever carried it!!!
C. Core blast done
Conditioning:
16:34 – row in 8:18, C2B 6×10. This was my focus today. Goal was sets of 10 with feet together and straight(ish) legs. Happy with that! 6×5 on snatches.
Solid work on your strongman today and awesome job on the conditioning piece!
Thanks, Nichole!!
AM: done. DL stopped at 475#
PM: 16:13
Fast Brent!
Hey guys! Plan on technique work in the pool tomorrow and testing a run/swim/run event on Saturday. If you can’t do the run/swim/run over the weekend, then you can do it tomorrow. It is:
Run 1 mile
Swim 500 m
Run 1 mile
We will play around with different distances in upcoming sessions.
AM Session A. Deadlifts – 180/210/245/260/275/310x 1.1 <– the 2nd one at 310 wasn't super awesome, but I also didn't feel like my back was going to give, so that's good 😉 B. Hand over Hand – sled+4×45# and had to use the pull strap, since I couldn't find the rope we usually use. Farmer's Walk – 70# KBs, tried to pick up the 100# DBs but the handles are so big, they just roll right out of my hand. Then tried to find zip ties so I could attach more weigh to the KBs and couldn't find any. so,… Read more »
Good work today Beth! That is a lot of grip all for one session! Let me know how the swim goes!
Swim went really well! They made me swim faster and with less rest than I usually do 🙂 We did:
300m warm up
8x50m (10 sec rest….mine was more like 15-20 second 😀 )
2×100 m kick (I used flippers for the first time….I feel so fast!)
200m cool down – choose your stroke….I did breaststroke, because I met my freestyle quota for the day!)
That is AWESOME! Your insta video looked really good!! So glad you got to go with them yesterday! Take today as a full rest day!
Oh yes – flippers are so great, they make you feel like a speed demon in the water!
Hey everyone! We saw Dave’s announcement about a run/swim/run event. I am wondering how many of you have access to open water swimming?
I will have to drive to pueblo reservoir 60m drive to do it but can probably make it work on Sat.
We have a couple of places in Houston that we can go, Teresa and I are actually headed there tomorrow!
Awesome! I have you guys doing some pool work tomorrow but if you feel pretty comfortable in the pool then no harm going to open water. I have you guys doing a version (since we don’t know the distance) of the event on Saturday!
should we try and go on Saturday instead?
Not sure I can’t go if we do it on Sat :/ I’m existed to try open water swimming though!!
No lakes but lots of Pacific!