Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds
and then …
x 8 reps
CrossOver Symmetry Pull-Downs
x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps
and then …
Row 500 Meters @ an easy to moderate pace
A.
Every minute, on the minute, for 15 minutes, complete:
Minute 1: Strict Pronated Grip Pull-Ups x 5 reps
Minute 2: Strict Handstand Push-Ups x 3-5 reps*
Minute 3: Ab-Wheel Roll-Outs x 10 reps
*55+: Elevated Knee Handstand Push-Ups x 5 reps
B.
Eight sets of:
*Deadlift x 2 rep @ 60%
Rest 45-60 seconds
Deadstop between lifts
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
This is a great article to review on how to properly set up for the deadlift
C.
As many rounds as reps as possible in 20 minutes:
Row 500 Meters
Push-Ups x 30 reps
Pull-Ups x 20 reps
Power Cleans x 10 reps
35-54:
155/115 lbs
55+: 135/95 lbs
Note:
Your sticking point will most likely be at the push-ups so make sure to not burn out your triceps right away. Break them into manageable sets so that you can continue to move through for the 20 minutes.
D.
Three sets of:
Babrell Hip Thrust x 8 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 8-10 reps each leg
Rest 60 seconds
So it was 99 degrees and 40% humidity when I started at 0630. I was cleared from the hernia and other issues I was having so this is awesome! All warmups done…some more creatively due to lack of equipment 3 Rounds 100 Single Unders A.) 500m Row @ 1:59 easy pace EMOM Complete Modified handstand pushups, (did 20 situps instead, no ab roller) Trap Bar w/ 225 x 8 sets (used the outside gym and didn’t realize the bars were not there…) AMRAP 20 Minutes I stopped at 15 minutes, I could only do 10 pullups in the second round… Read more »
Had to take an extra rest/recovery day–tweaked shoulder the other day. It is pretty good now, but not pushing it for sure. Rowed instead 2 min/1 min rest x 6 at medium pace trying to get better at rowing–maybe even learn to enjoy!
A) Done with 5 SHSPU
B) 250#
C) 2 rounds + 500m + 30 push ups
D) 95/125/135# green band
A. Normal strict pull up (cannon do pronate grip), hspu with 2 mats, bar dips.
B. Deadlift 78kg done.
C. F(35-54) 2rds+78m Row.
Power clean 53kg seems sooo heavy, and jumped too early that the barbell didn’t hit the lunch point. So sad.
D. 53kg hip thruster, machine leg curl. Done.
Super tired. Seems over trained.
Make sure you are recovering well Sharon! And reduce the volume if needed!
DMA – done
A – done – did SHSPUs to abmat (x3)
B – done @ 135# (that seemed really light, but was 60%)
C – scaled PCs to 95# – 2 rounds + row + 29 push-ups – both the push-ups and pull-ups slowed me down, maybe the pull-ups more so than the push-ups…
D – done – had never done the hip thrusts before, so didn’t really know what weight to use – did with 55#, can probably go up in weight next time
Did today’s programming. Still not close to 100% from being sick. Engine weak.
A. Done.
B. 275#
C. 3 rounds. Butterly PU in round 1, kipping round 2, strict round 3. Just ran out of gas early.
D. Done
Side note: Hellooooo traps! Might have been a little too aggressive on the Zerchers yesterday. Liked them though. Really made the cleans easy.
Looking forward to more rest tomorrow.
A. Done 5/5/10
B. Deads at 255
C. 3 rds, 500m row + 30 push-ups @ 135 cleans
D. Done
A. 5 Strict Pullups, 5 SHSPU , 10 Roll outs each round B. 245lb C. Did 500m Row, 30 Pushups, 10 strict pullups, 10 feet elevated ring rows, 10 cleans. Butterfly pullups would have made these go MUCH quicker, but I want to keep on the healthy shoulder path. I THINK I got 3 rounds… Had a power bump that shut my clock off as I was getting on the rower for round 3 and I “think” I was at about 13-14 min..so I got close to 3. Finished 3rd round either way. Pushups werent the issue,(10/10/10, 15/15 , 30… Read more »
lol sounds like a good training day!
A. 5 sets: 2 min rest4 kb snatch6 kb s20h8 kb ohs B. 20-2KB deadlift 53lbsbj over C. 5 sets: 2 min rest”don’t think we forgot pill work!:60 pill walk:45 KB fr wall sit:45 HS hold PILL WORK!!! 🙂 🙂 🙂 A. done. used 35 for sets 1-4 and 44 for set 5. 🙂 B. Time: 16:12. Used 24″ box for bjo. I keep tellingmyself that I’m fine, but when I start breathing hard Ican feel that I have a cold. 🙂 That said, while everythingfeels slugglish, I don’t know that it necessarily is, if thatmakes sense. 🙂 Did the… Read more »
How fun! Hope you enjoyed yourself! Great work with your training!
Thank you!! And I did. 🙂
How many of us are signed up for Granite Games. I am. Kinda curious
A. Done
B. Done at 255
C. 2 plus 500/30/11
A. Done
B. Done at 275#
C. 3 rounds – damn push-ups
D. Done
Hellllloooo triceps!
DMA DONE
B. 205#
C. 3 rds + 86m
D. no time.
A. Done. Abs on fire.
B. 130 kg
C. 3 rounds + 500 m row
Has never felt this smooth on the pull-ups but push ups slows me down big time.
Happy to hear about your pull-ups!
A. 5-3-10/5-3-10/5-4-10/5-3-10/5-4-10
B. 255 lb
C. 3 Rounds and 78 m Row in Round 4
D. Skipped
A: done
B: 110KG
C: 2 round and two missing pwr cleans
D: skip – had to go back to bussines
DMA Done
A. Done no probs
B. 90kg
C. No conditioning, work PT today
D. 60 / 70 / 75kg —— red band curls
A. Done
B. 170
C. 2 rounds + row+53
D. 85# BB hip thruster
Really liked today!
A. 5/5/10 each round
B. 165
C. 3 rounds + 194m
Pushups were the time suck. But happy that I stayed strict- no worming 🙂
D. 165 and green band
Great job on the push-ups Stephanie!
Thanks ?
Male age 52, 210 dead lift; 3 rounds + row