Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.
and then …
Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
and then …
Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Full Clean x 3 reps
A.
Take 15 minutes to build up to a heavy Front Squat.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep
*Set 1-2 @ 70%
*Set 3-4 @ 75%
*Sets 5-6@ 80%
*Sets 7-8 @ 85%
*Sets 9 @ 88%
*Set 10 @ 91%
C.
Ten sets of:
Assault Bike 90 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM
D.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately into
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately into
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
Rest 30 seconds
C. 60 rpm
D. done, really like these! 12lb ball.
Anyonr sore from lunges?
A friend of mine said his glutes were really sore and couldn’t front squat hardly anything yesterday.
Chris let me guess your “hardly anything “ was probably more than my PR
Yes. I was very sore yesterday and last night. It didn’t affect my squatting much although trying to get from a standing position down to the floor and back up was quite a challenge when trying to roll out my back/shoulders;
Mobility activation
Two step activation drill (with bandage around foot – step back, step side x 20 reps each leg)
A. No squats today – knee is cranky
B. Did some light Hang Power cleans with my daughter
C. Ass bike: 90 on, 30 off
185 cals (60-62 rpm avg)
D. Did with my daughter
A. 290
B. 185, 200, 215, 225, 235, 245
C. Echo bike, 90″ on / 60″ off 290 cal
(70-72 rpm was 28 cal per 90″)
D. Done w cable 60# plates
60 sec rest??? What? ?
One bike, partner wanted to cycle in….so gave him 60
Way to call him out on that one Cheryl! He’s still in vacation mode!
A. 215
B. 95/105/115/125/130/135
C. 150.1 Total
A. Up to 325.
B. Up to 280.
C. Finished at 250 calls but legs were spent.
D. Done.
Where is everyone? We have a ton of masters I thought and only have about 4-5 posting.
A: 315, I think, but it was heavy.
B: 305#, heaviest clean I’ve done in a while. Knee a little upset but not hurt.
C: Done, 291 cals. It was rough. 77 and tapered down to 72 to hold on. Ugh
D: Done
Sadly some people aren’t able to post due to Disques settings (working on fixing it)!
I’m here bro!! Time zone in Hawaii just finishing up
Sorry Brett i will try and start posting. Going through a lot personally with family (mom cancer and brother in law coma for 5 weeks) and lost 2 coaches to full time gigs so actually had to coach a little. So sometimes a day late doing programming.
Jeff, no need to feel like you have to post, especially under those circumstances. Some days it seems like we’re all lone wolfing it in here and is the case most of the time for the training session anyway. I’m not in your shoes but if anything, I’m thinking about you and have a sense of what your loved ones are going through as my wife lost her dad to cancer just after the games last year. It was hard on her but I had a rough time knowing she was in pain throughout the whole ordeal before and after… Read more »
I’m going to google this last thing but curious how heavy the ball should be for males on this? 50#? Should it be heavy and slower or lighter and fast? I assume if we throw to the left we will kneel with both legs and resist the band from twisting us right. That is going to blast the core today.
Oh the weight doesn’t have to be super heavy – a 20 lbs med ball works.
What weight did you end up using? How did it go?
I used a 135# med ball held at chest. Vups were difficult the last few rounds, Lunges on grip required a drop. The carry torched back but would just squat and let it sit on knees once or twice on the last round.