Dynamic Mobility, Activation & Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Upper Body Warm-Up Series
Leg Reach x 5 reps
and then …
Prone Cuban Press for Ring Muscle-Ups
A.
Every minute, on the minute, for 3 minutes:
Cast Swings x 3 reps
and then …
Every minute, on the minute, for 3 minutes:
Peekaboo Swings
x 3 reps
and then …
ATHLETES WHO HAVE MUSCLE-UPS:
Five sets of:
Shove Pop Swing + Muscle-Up x 1-2 reps
Rest 30 seconds
ATHLETES WHO DO NOT HAVE MUSCLE-UPS:
Five sets of:
Snap Pulls on Low Rings x 5 reps + Muscle-Up Transition x 5 reps (Feet on floor; Feet on box)
Rest 30 seconds
B.
In 25 minutes or less, build to today’s heavy deadlift single.
Only go as heavy as proper mechanics will allow.
C.
Three sets of:
DB Bulgarian Split Squats x 8-10 reps per leg @ 3011; Rest 45 seconds per leg; Rest 90 seconds between sets
D.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test then todays intervals will be performed at 73-75 RPM
A) Did all the muscle up work, I can only do singles so I ended with 10 singles
B) 405#, started feeling in lower back so I stopped
C) 25/30/35# first time doing these, can prob go heavier
D) 174.7 cal, stayed between 63-65 RPM for the most part, needs work but coming along
A. Done mu felt better. Getting used to gymnastics grip
B.up to 405
C. 50lb dbs
D. 200 cal
A. Every minute, on the minute, for 3 minutes: Cast Swings x 3 reps – Done Every minute, on the minute, for 3 minutes: Peekaboo Swings x 3 reps – Done. Five sets of: Shove Pop Swing + Muscle-Up x 2 reps – Did them separately, and not getting any MU today. Five sets of: Snap Pulls on Low Rings x 5 reps + Muscle-Up Transition x 5 reps – Did this too. I will find my MUs! B. 135# 3 reps 185# 2 reps 235# 1 rep 255# 1 rep 275# 1 rep – good form. 285# 1 rep… Read more »
Congratulations on your deadlift PR!!!!!!
Yesssss!!!
A. Completed with Mu’s
B. Worked to 235#. Low back not 100%
C. Forgot ??♀️
D. 168 cal at 62rpm (12 rounds).
I did yesterdays workout, posted there. Badminton coaching season almost over, so will have more time for working out on the regular schedule.
A. Done. Shove pop swing messes up the transition to the actual muscle up. That wasn’t working for me. Planning to spend time in the next couple weeks going over old video. The rings keep getting stuck in my fingers on the catch (putting my wrists in extreme flexion on the press out) and I can’t figure out why. I have old video when they were good so I’m gonna figure it out. B. 400# (tied lifetime PR; 2.5x BW, kinda cool). 385# went up like magic. 400# went up like molasses. LOL. Stopped there. Looking forward to building on… Read more »
Post them to our FB group as well as we can take a look!
Nice work on your deadlifts!
A. Done
B. So I don’t drop weight when my son is sleeping. I worked up to a weight I felt comfortable putting back down, I may try to go heavier another day. 235#
C. Done
D. Done and then my son woke up I didn’t even look at calories, oops. I liked this because I had to really stay focused on the RPM. If I got remotely distracted I ended up going to hard. Good for me mentally.
A. Warmup (my own – for Nike reasons, nothing to do with Invictus) 21:00 EMON 1: 15 cals erg 2: 12 cals ski erg 3: 9 cals AB B. EMOM 5: Max muscle ups every :30 3/3/4/3/3 C. Today’s heavy deadlift. Worked to 405# and stopped there.l Back doesn’t feel completely comfortable yet. And, mind is a long ways from completely comfortable pushing this lift. Hope to get confidence back. D. Back Rack Lunges: 3 x 30′ 95# Overhead Lunges 3 x 30′ 95# Amazingly, there was not a way to do the BSSL because of equipment limitations and I… Read more »
GREAT work today Brian, especially on that assault bike!
A. 5 sets: 2 min rest50′ DB bear crawl200′ kb fr carry:60 accumulated hollow hold B. 3 sets: 3 min rest10 reps of front squat 5-10lbs heavier than last week C. 10-8-6-4-2Deadlift 205wall balls, 20lb 10 ft targetrest 3 minAmrap 3 min5-10-15-20-25-30 etc Du’s unbroken. Restart incomplete rounds 3 times before moving on. AWESOME DAY!!! 🙂 A. done. used 40# dbs for bear crawl, 35# kbsfor fr carry. HH in :40 and :20.B. worked at 115. Felt good and strong. :)C. Time: 4:33 and score: through 30s. I LOVED THIS SO MUCH!!! No belt on the DLsI tried to go… Read more »
Hello, I am new to the group (CF experienced, but de-conditioned). I don’t have access to an assault bike today. Should I do 70ish rpm hill repeats on my bike, a rowing substitute or something else? Thanks
Hello Lisa!
Welcome to the group! You can do hill repeats on your bike or you can do a rowing substitution like this:
Twelve sets of:
Row 60 seconds @ 500 M Pace + 5 seconds
Rest 30 seconds
Mobility done
A. Done (1 MU)
B. 445#
C. 45# DB’s
D. 205 cal (67-68 RPM each round). That was a grind!
Mobility completed
A)Completed with x2 MU
B)335#
C)35# DB
D)204.8 calories. This was a 24.4 calorie increase from the last time we completed this conditioning.
An observation that I have made over last week and this week is that my strength is down. The DL was 25# under my max and the jerks the other day were a struggle.
That is our focus for this off-season, build strength!
Great because I need to work on that.
DMA: done
A: done. MU didn’t feel great today. Have trouble without false grip. Failed a couple, but got on second try.
B: 375lb (a way off my PR, but wasn’t feeling it)
C: 35lb x 10 reps
D: done @ ~67rpm. 194 cal. Goal was just to get it done.
Not my best day, but it happens. I did and there will be better.
Warm and mobility done
No access to rings today. I will do tomorrow.
B. 210#
C. 25# DBs
D. Will do tomorrow
Also did Bench Press with class 5 x 3 @ 80, 95 & 105#
(50-54)
A. doing tomorrow (weather permitting)
B. done: 237#
C. done: worked up in weights, 25#, 30#, 35# db’s
D. doing tomorrow 🙂
Deadlift 210 kg. Have an ooooooold PR @ 222,5 kg. This is the heaviest I’ve lifted in a couple of years without a belt.
I’m not sure, but I think i don’t stand straight against the bar and then I get som rotation.
https://www.instagram.com/p/Bh_h9Kcnodw/
Forgot the BSS…
Ass.bike 9 @ 65 RPM and last one @ 70. I didn’t suffer as much as I thought I would. Which is good, I guess.
Nice job working up to 210 kg!!
Yeah, there is definitely some rotation as you lift and that can be due to the mixed grip. I’d like to see you start with your hips a little higher. Check out this video of Sam explaining the deadlift set up: https://www.youtube.com/watch?v=KDGDRRP1etY
Glutes from the tempo FSQ ??.
DMA. Done
A. Done with muscle up.
B. 190kg. Nothing else in me today. 10kg under PR. Worked to 175kg no belt.
C. 1 set 2x15kg x 10. 2 sets 2×22.5kg x 10.
D. 70 RPM. 220 Cal. 8.7km. Mental game!
Those glutes may be smoked from those FS!! You’re welcome 🙂
What date did we do the 10 min test? I do not remember doing it.
March 23rd AAB test.