Dynamic Mobility, Activation and Warm-Up
Two sets of:
Banded Tricep Stretch
x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
One set of:
Max Static Chin-over-the-Bar Hold
A.
Five Sets of:
1 Step Box Jump x 5 reps
followed by…
Two Sets of:
Single Leg Broad Jump x 5 reps each leg
B.
Every 60 seconds, for 4 minutes, complete:
Behind the Neck Press in Receiving Position x 2 reps
*Increase weight from last week
C.
Every 2 minutes, for 16 minutes, complete:
High Hang Snatch x 2 reps
*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%
*Sets 7-8 @ 75%
D.
Eight sets of:
Assault Bike 2 minutes @ 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
Optional Session (Best performed 3-4 hours between sessions)
Five sets of:
Sumo Deadlift x 3 reps @ moderate load
Rest as needed
Every minute, on the minute, for 5 minutes:
Ab Wheel Roll Out x 5 reps + Rear Dealt Raises x 5 reps
Three sets of:
Hand over Hand Rope Pull x 30 meters
Rest 90 seconds
400 Meter Sandbag Carry
A. @ 30in
B. 12-15-17-20kg
C. 42-45-50-55kg
D. On rower @ 1:52/500m pace
A) 24″ Box
B) 55/60/65/70#
C) 125/130/135/140/145/150/155/160#
D) 205 cal, tried to hold 63 RPM but was a struggle
285# SDL 5×3
Chin hold – 1:00
A – 40″ (didn’t do last week). Broad jumps done.
B – 65#; had 5# plates under heels of Oly shoes. Didn’t do last week.
C – Up to 130#. Power snatch. My shruggers still a bit toasty from Zerchers yesterday. Not much pull today.
D. 232 cals.
DMA – done A – done – put a 25# plate on the 24″ box today, can probably still go a little higher and still land above parallel; noticed that I jumped a little further on the broad jumps this time. B – skipped – rib just doesn’t like that movement right now. C – a tad below percentages – started at 55# and worked up to 70# – will try to upload some videos D – 225 cals – my 10-min pace was 59/60 RPMs and I tried to stay at 63 RPMs for the most part – I… Read more »
DMA – Complete
A.) Complete
B.) 110/110/119/121
C.) 92/92/99/99/108/108/114/114
D.) Row 31/32/31/30/32/33/32/33
DMA – Complete
A.) Complete
B.) 80#/85/85/90/95
C.) 125#/125/140/140/150/150/160/160
D.) 31cal/32/32/32/31/31/28/28 last 2rds in order to hang on went at 10min Pace otherwise i was at 65-67RPM.
A. Done.
B. Skipped
C. Up to 105
D. 204 cal Couldn’t hold 3-5+.
Optional
175 sumo
15lb DBs
35lb on sled indoors
Max chin hold: 1:02
A1. 45 inches (up 2 inches from last week)
A2. Done
B. 85# up 10 from last week
C. 115/115/125/125/135/135/145/145
Short on time today
DMA – done A. done to a 24″ box; around 5′ on the one legged broad jump; 31s Max hold B. 25 – 35 – 45 – 50 C. 81 – 81 – 88 – 88 – 95 – 95 – 101 – 101 D. done – My partner uses Tuesday as her rest day, so I was on my own today! 254 calories (held pretty constant with 32 calories each time) Goal rpm was 65 – 68 rpm. Guessing, but I think i averaged 65/66 rpm. Lowest rpm I had was 63 and highest was 68. That 30s rest… Read more »
Well done Barry – major satisfaction after a workout like that!
Amazing Barry! Did this today, only got 203, Al 221, Alika 226 told them you would get 250+ and I was right! Maybe there’s a Canadian exchange rate when your AB is calculating calories ?
Glad I didn’t let you down then!! Definitely feeling better about the Assault bike and longer intervals. Wanted to stop several times on these, from about the 5th one on! Legs were still pretty tired on Wednesday!
A. Skipped
B. Snatch balance reps 95/115
C. Up to 125
D. 240
A) done
Just did the box jumps and the bike today. I strained my pec on the strict pull ups yesterday some how and it’s really tight and sore today. Tried to snatch but had some discomfort so stopped.
Did 308 Cal on the bike. Tried to maintain 70-73 rpms each round. Did feel me the first 4-5 then fell off and was around 67-69 the lady three
Nice work on the bike!
Thanks Barry!
Rest up my friend – well done on your bike!
C. Done up to 75% no misses
D. 6 of 8 sets done before my son woke. 167 cals
Made sure to catch the rear delt raises this afternoon. My delts obviously need to get stronger!
Today I had: A. 5 sets: 2 min rest 3 kb snatch 6 kb thruster 3 kb press 5 skin the cats 5 cartwheels :30 hs hold B. 10 rounds: 25 suitcase kb dl 35 30 du C. 5 sets: rest as needed 10 push ups on db’s with renegade row :45 flr 5 strict pill ups Another great day!!! A. done! First kb set at 26, then 35 for the remaining. I assumed those reps for each arm. 🙂 Did hsh against a band on the rig,trying to do unsupported for as long as possible without losing my balance.… Read more »
A. 44″ Box Jumps/broad jumps done
B. 50/55/60/65 – last week at 45. Felt better this week.
C. 120(2)/130(2)/140(2)/150(2)
D. Done – on airdyne pro
Then did the skull crusher, tate press, floor press work from yesterday
A. Done
B. Done
C. 75/80/90/95
D. 141 cal don’t have a 10 min pace test
Tried to hold between 51-54 rpm…I must be pathetic on this assault bike compared to other postings!!!
You did awesome Karen – well done! We will be retesting that 10 min workout in a few weeks!
Just want to make sure I’m understanding the behind the neck press, ishould be a sots press or standing? Been doing dogs press
Sots
Thanks Markus, that’s what I thought! Just wanted to be sure
A. Done
B. Done
C. 105/115/125/130lbs
D.222 cal
A : Done
B : 25/30/35/ 37 kg
C : 40/43/50/55 kg felt good
D : 188 kcal – melt down in round 4 ?
D. 214 cal killer for me.
A. Done. 44” no single leg.
B. 65-75. 75# feels very difficult for me in that position
C. 105/115/125/130
D. 140 cal. Able to maintain 288 Watts. 60 Rpm. Don’t have a 10 min test to work off of at this time. 55 rpm seems to be my avg so went off that.
E. 400M sandbag carry with 35# vest.
A 400 m sandbag carry is hard enough – add a 35 lbs weight vest and you’re just crazy! 😉
Bag is only 53# I believe as marked on it. So not horrible just like being in army again.