Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Band Warm-Up Series x 10 reps for each drill
A.
Two sets of:
45/33 lbs Bar Tall Snatch x 3 reps
Followed by…
Two sets of:
65/45 lbs Bar Tall Snatch x 2 reps
B.
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches @ 73-75%
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
C.
For time:
Assault Bike x 30/20 calories
and then…
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
12 Wall Ball Shots
and then…
Assault Bike x 30/20 calories
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 9 Chest-to-Bar Pull-Ups OR 12 Chin-over-the-Bar Pull-Ups; 20 lbs to 9′ target; 10 lbs to 9′ target
D.
Two sets of:
Banded March
x 3 Minutes
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Squat
Rest 30 seconds
Farmers Carry x 100 Feet (turn at 50-feet)
Rest 30 seconds
Optional Session
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
55+: 75-Foot Distance
Two sets of:
100-Foot Rope Pulls
(this is an absolute killer on the rear delts; the idea is still intensity though, so pull as fast as possible; we want maximum blood flow into the lats, this is far more important than you know)
Rest 2-3 minutes
55+: 75-Foot Rope
One set for max reps:
Sandbag Front Squats
One set of:
200 Meter Sandbag Carry
C. Did this first before regular class needed the floor.
30 cal bike
Then 3 rounds
9 C2Bs
12 WB @20 to 10 ft target
30 cal bike
6:55 couldn’t walk for about 10 min! That was harder than it looked ?
After 20 min rest did a 9min EMOM
20 DU
3 Bar MUs
3 Strict HSPU
All UB no misses
A. Done with 45lb bar
B. Done with 65lb working on mechanics
Nice work Ed!
DMA: done
A: done
B: @115
C: 9:06 – this was awful. Didn’t sleep well and felt it. Second round of AB was about 50% slower.
D: call it a day…
Hope you had a better nights sleep last night!
Yesterday’s program: DMA – done A1 – E2MOM12 – cleans from below the knee @ 95# across all sets (trying to upload clips; these were frustrating today) A2 – E2MOM4 – 4-stop halting clean DL @ 110# B – 3×4 super slow squats @ 65# (up 5# from last week and 10# from two weeks ago), 3×8 strict pull-ups C – 500m row / 400m run / max HRPUs – almost didn’t do the last round – was struggling mentally with this one today – proud of myself for silencing the negative voice in my head. Rows: 2:06 / 2:08… Read more »
Mobility done. Really like the Band Warm Up series. I’ll be adding that to my regular warmup alongside the crossover symmetry bands. A – Same routine as last week. Worked muscle snatch to 120#. Really focused on getting bar into hip crease and being explosive in final pull. B – Done with power snatch instead. Stayed light (125#). C – 7:58. 1st round of AB in about 90 seconds. C2B slowed considerably (need to butterfly). WB UB. Last round of AB almost 2 mins. D – Done. Band hooked thru weight belt and then looped under each foot. Nastier than… Read more »
Oh good Mike!
Mob activation done A. Done B. 120-125#. This was exhausting! ? C. 5:37. 1st bike took 1:11 C2B: 12, 12, 8/4 WBs: 12, 12, 12 Not really sure how long the 2nd ass bike took….can’t remember what the clock said when I jumped on. But had a hard time getting the rpm back over 60…only the last 8-10 cals were above 60. D. Done. Used the setup Chris Spealler had on his IG today…used 2 25# KBs in the front rack and green bands mounted to rack and weightbelt. Ouchie on the Glutes! No reverse hyper so just did this… Read more »
Fast as usual on part C Cheryl, knew you would crush it! That second set of calories on the bike was awful!
It wasn’t easy!!
very fast!
Great work on Part C!!
Open activation done
A. Done
B. 55-75#
C. 9:34. Went too hard on first AB C2B were 5’s first round and then 2nd and 3rd round was 5,3,1,1,1
D. Banded March and farmer carry done no reverse hyper- no machine
Optionall 1 set 100ft rope pull
Max set FS with #50 D ball -25
200m DBall carry. 100m right side 100m left side
Kurt-54-165#
Still nursing sore shoulder. Just used training bar on Oly work.
6:50 subd 1 arm ring row x12
Optional
25 sqts with 55# sandbag
1 arm rope pull #95
70# 200m carry
A: completed
B: 85#
C: 7:51, a genuine arse kicking. 12 pull-ups scaled. Too hard on the first AB.
D: completed, reverse hypers at 25#, 50# , (16,4), farmers carry 124# (?) KB
A. Done
B. 175-185
C. 6:46. All UB but I think bike too slow… about 1:30 on 1st 30 cal and 1:45 on second
What RPMs are you holding?
Ha. Around 70-75 on first and like 65-70 on second
A and B: Done
C: 6:59. Not happy with this. Need to push harder on these short ones. Usually play it too conservative and leave too much in the tank.
First bike around 1:20
Kippping C2B(don’t have butterfly) 12/12/7-5
UB Wall Ball
Just too much rest between movements. And grip fatigue always becomes a factor on pull-ups.
D: No marching- bothers my back/SI joint. Rev hypers and farmers done.
Optional: rope pulls
Great assessment from today Stephanie – that is an awesome lesson to learn in training.
Openers and Activation – done
A1, A2 – done
B. all sets at 100 lb.
C. 1:51 (68/69 RPM)
Round 1 – 9 C2B (UB), 12 WBS (UB)
Round 2 – 12 COB (UB) 12 WBS (UB)
Round 3 – 9 C2B (3-2-2-2), 12 WBS (UB)
2:19 (62/63 RPM)
7:31 – Total time
D. Banded March – know from doing these before that they are tiring
Revers Hypers – all sets at 125 lb. and 20 reps
Farmer’s Carry – used 70 lb. Kb’s
Well done Barry!
A. Done
B. 125
C. 7:39
Mobility done
A. Done
B. 145X5/150X1
C. 8:14 – butterfly C2b went MIA again. Very frustrating – having a hard time learning those. Moved well on everything else
D. Done – marching lit me up!
DMA complete (feeling my triceps from yesterday’s DB rollback Extensions) A1. Complete Tall Snatches B. Barbell felt really heavy in the transition. Stayed at 95# and just worked on technique. C. 5:49 20 cal 1:14 12 C2B UB/UB/9-3 12 WB UB all sets 20 Cal 1:24 D. Used 55# Kbell for marching (first time doing this). Used 55# for farmer Carry. No weight for hypers (held onto GHD and kicked feet back) Didn’t feel it today with the barbell and know that my diet hasn’t been on point. Spending to much time eating snacks with my father and I can… Read more »
opens/act: done Loe the band series warm up 🙂 A1) 33 lbsx 3s A2) 43 lbs x3s B). 75 lbs x1 set, 77 lbsx5 sets did fail 1 h/s re did it C) 10;42 struggled with the c2b need more work, I dislike the AB bike I always have some type of problem with getting the cals and keeping it on. D). BM: 1) 220 rps 2) 240 rps, RH: used only 45 lbs each side its been while.. FC: used 24 kgs..did the whole distance…last time used 32 but I had to put it down several times. Optional 2s… Read more »
Glad you like the banded series!
Nicole
my shoulders have been holding up much better since I started this program, you do an excellent job at putting in the right amount of shoulder and upper back work ..that band warm up felt great! XO thanks son much!
Fantastic to hear!
Dynamic done
A. done
B. 135 across all, legs did not have the explosion I wanted; I think they were feeling the FS from yesterday.
C. 6:11; no bike so row 30 kcal, 22lbs ball
D. done, had to use bands and GHD machine for reverse hypers.
DM&A
A. Done
B. 135-145-155-165-175-185
C. 7:07 RX
D. Done
A) done at 35# and 45#
B) 85/90/90/95/95/95. Thought I would get up to 100lbs but 95lbs was plenty
C) 10:46
Tried a new tactic on the AB. Usually takes me 1 minute to get 10 cals. (New to me) redline until the calories start to roll then back off.
That was great for the front end. Got 20 calories in 1:04! Of course, then on the back end it took me over 2 minutes to get the last 20 calories
10:46
Except the first 3, all C2B were one-offs
WB unbroken
Good work on the conditioning Dawn!
Really? Because I felt really slow today although I do have a slight “Fran lung” thing going on
great Job dawn … 🙂
your soo strong… I struggle with 75 lbs and your rocking a good load! 🙂 nice work !
Interesting approach. Would the C2B been better if you’d taken 2 mins to do the first 20 kcal? I figured this was a 5+ min workout and therefore a sprint in the first 30 kcal would slow me down for the rest of the work. I therefore opted to take the first ‘free 10 second’ as a sprint, then settle in and naturally fade as the legs began to tire. I knew that maintaining 75rpm should take 90 seconds, which is about how long it took. The 3 rounds were then smooth and fast. The final 30 kcals started slow,… Read more »
Well, I only sprinted until the calories started to roll, then I backed off to about 60%. It was crazy how the calories continued to tick by quickly. Try it!! Let me know.
In back half I just didn’t have the legs left to sprint and get the bike going again.
I always, always die on the bike so this was a good bike in comparison.
On chest to bar, they may have been better for the first round but about what I expected for the rest. I need to learn how to butterfly C2B. That would help there.
Completed Monday’s programming as I was not feeling well yesterday and decided to take an extra day of rest.
Mobility completed
A1)155#(6)
A2)185#(2)
B)105#(3)/x10 PU(3)
C)35/33/30
D)Completed
Probably a good idea. Are you feeling better today?
Yes. Thank you. Strength portion felt good and a felt a little fatigued on the conditioning portion.
A. 45,45
A1. 65,65
B. All at 75
C. 9:12 need to work more on some interval training on AB energy down ( more carbs ) 1:28 first 30 second 30 2:00 horrible! Wall balls all UB broke up ctb.
D. Done
Have you been eating less carbs intentionally??
Hell no! About 3 weeks ago I got with Pete and we changed my macros to up them
Oh good lol!