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
and then . . .
Partner T-Spine Stretch x 60 seconds
A.
Four sets of:
Front-Rack Alternating Reverse Lunges x 12-16 reps @ 2011
Rest 90-120 seconds
B.
Every 2 minutes, for 10 minutes, complete:
Power Clean & Power Jerk x 1
Build to a heavy power clean & power jerk
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 105%
C.
Four rounds for time of:
15 Chest-to-Bar Pull-Ups
50-Foot Sandbag Carry
3 Sandbag to Shoulder
50-Foot Sandbag Carry
35-54: 120/100 lbs
55+:
100/80 lbs
Optional Session
Six sets of:
Hill Sprints
Rest as you walk down and immediately go into your next sprint.
Glute activation done, always a good burn
A. 125, 135. 145, 155 x 12s
B. 230#……pulls 255#
C. 6:29 (no sandbag 65# dumbbells)
Good work today Matt!
Did yesterday’s ass bike in my garage at 6am- 226 Cals
Then did light lunges 65-95 back felt good
B. Power clean and jerk up to 225- felt good – no pain
Messed around w strict MUs got cocky and did 4 unbroken and arms were spent after that
C. Arms felt dead so I did ttb instead of c2b and overhead carry w 135 instead of sand bag- it was kind of a mess
A: 155#
B: 275# CJ. moved to CJ after PJ
C: 7:24 with 130# sandbag. C2B off again. But got harder in round 2.
Love it Brent!! Great job on Part C!
Body work session
Mobility/activation done
A. Nope instead did 10 min EMOM: 2 strict ring mu
B. Nope
C. 6:22 (90# bag, ground to shoulder not over the shoulder)
Went to Max Effort this morning for a session 🙂 A. Lunges – done @ 85/105/115/115# x 14 reps B. Up to 190 – no belt or shoes today, starfish central at 185/190 🙂 Pulls – 235 C. They had a pig and no sandbags… so did this instead: 4 Rds (Ended up being NFT, lol…just tried to get it done) 15 C2B 5 pig flips Had a good time trying to figure this thing out! Wasn’t super efficient, but loved problem solving on the fly 🙂 Probably took me like 25-30min get through it all. Lots of rest, started… Read more »
Activation done
A. Lunges 16 at 95lbs
B. 170-180
Pulls at 205-210
C. 5:56, used 100lb D ball
Nice Karen! How did your back feel with the d-ball?