AM Session
Dynamic Mobility & Activation
Two sets of:
Band-Assisted Hip Flexor Stretch x 45 seconds per side
Band-Assisted Ankle Pulse
x 45 seconds per side
One set of:
Banded Air Squats x 15 reps @ 3211
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction
A.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 3 minutes between sets.
B.
Snatch Barbell Cycling
Every 3 minutes for 9 minutes:
*Set 1 – 7 reps
*Set 2 – 7 reps
*Set 3 – 7 reps
35-49:Â 135/95 lbs; 155/115 lbs; 175/125 lbs
50-54:Â 115/85 lbs; 135/95 lbs; 155/115 lbs
55+:Â 105/75 lbs; 115/85 lbs; 135/95 lbs
C.
Three sets of:
Row x 500 Meters
Heavy Rope Double-Unders x 50 reps
Squat Cleans x 3 reps
Rest 3 minutes
35-39:
275/185 lbs
40-49: 255/155 lbs
50-54: 225/135 lbs
55+: 205/115 lbs; 30 Heavy Rope Double-Unders
D.
Two sets of:
Landmine Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
Rest as needed
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
PM Session
Accumulate 30-45 minutes of bike riding on different terrains
A: 385
C: 3:52 / 3:54 / 3:49 @ 255#/100du. DU did not feel good tonight. Too many breaks.
D: done
A. Tried but 135 felt sore
B. :19/:18/:24
C. 4:41/3:52/3:49- had to stop and put a shirt on in 1st round bc 3rd clean kept slipping of my shoulders- felt good after that- no heavy rope- just 50 reg DUs
D. Used dumbells on incline bench
20/17 on wide grip pull ups
Oh..i didnt see the 3 min rest on C..haha i did 3 rft
That’s why you need a partner! ??
Yeah lots of time on knee sleves up and down, belt on and off, chalk , t shirt, etc…
Oops
Oh Matt!!!
Touch and go 155?
5/1/1
One session today – will be trail biking on Sunday Morning 🙂
A. 210/225/240/225/240/250 – surprised at how easy these felt!
B. :20/:20/:22 – felt smoother than last weeks cycling
C. 4:59/4:59/4:56 – about 2:04 on the rows, 100 DU were a mess! (3 sets/ 3 sets/ 2 sets), Squat cleans got easier! Go figure…. probably should have pushed the row a little more (the cleans at the end got in my head a bit)
D. will add these in tomorrow
Yay, awesome Beth!! Glad those cleans got easier!
Mobility done
A. Subbed with an EMOM of Strict HSPU ladder (2 reps – 1st min, 4 – 2nd min, 6 – 3rd min, etc)
2, 4, 6, 8, 10, 12, 14 (the 2-12 rep sets were unbroken, 14 rep set went 5/3/2/2/2 and finished them right at :57, stopped there)
B. Skipped, still resting hip
C. Subbed squat scleans with 3 strict ring mu unbroken, no heavy rope so did 100 DUs.
3:36, 3:45, 3:47 (1 miss on 2nd and 3rd rd DU)
D. 45# plate on men’s bar; 13/13 wide grip max pull-ups
Nice work today Cheryl!!
Thank u! Hip is coming along…I’m guessing a few more days and I’ll be good to go!
A. 245, 275, 315, 275, 305, 325
B. :22, :28, 1:14 missed 2 at end cost a LOT of time, good lesson learned
C. 17:50 , Nomal rope… this was ALL about the heavy squat cleans , never done 225 not in lifting shoes
D. Mens w 2×45# plates
Great job today Matt, even doing it 3RFT 🙂
6 days now without training. The flu has developed to a chest infection so I’m on antibiotics. Hopefully that will knock it on the head so I can resume training. Very frustrating
Hope you feel better soon Debbie!
I hope you feel better Debbie!!! At least it is coming out now and not in 3 weeks!
What would be a good sub for a heavy rope if I don’t have one?
Morning Beth! Just increase the reps to 100 with a regular rope.