Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Every minute, on the minute, for 15 minutes:
Deadlift x 1 rep @ 75%
C.
For time:
100 Heavy Rope Double-Unders or 150 Double-Unders
50 Wall Ball Shots (30/20 lbs)
40 Strict Handstand Push-Ups
30 Burpee Box Jump Overs (24″/20″)
20 Muscle-Ups
100 Heavy Rope Double-Unders or 150 Double-Unders
When the running clock reaches 20:00…
D.
For time:
40 GHD Sit-Ups
200-Foot Handstand Walk
40 GHD Sit-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Pronated-Grip Supine Bar or Ring Row x 10 reps @ 2111
Rest as needed
Single-Arm Dumbbell Tricep Extension x 15 reps Right Arm
Single-Arm Dumbbell Tricep Extension x 15 reps Left Arm
Single-Arm Dumbbell Tricep Extension x 10 reps Right Arm
Single-Arm Dumbbell Tricep Extension x 10 reps Left Arm
Rest as needed
B.
Three sets:
60 second Wall-Sit
30 second Sandbag Squat (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
60 second Wall-Sit
Rest 90 seconds
Running Endurance Option
Run 3 Miles @ 80% of your 1-Mile time trial pace
E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.
Rowing Endurance Option
For distance:
15 Minutes of Rowing
Rest 4 Minutes – walk or jog 400 meters during this time
15 Minutes of Rowing
Ten sets of: 2 Deadlifts @ 65% – 295 Rest 60 seconds For time: Row 1000 Meters 50 Thrusters (95/65 lbs) 30/20 Bar Muscle-Ups Time: 12:08 Row: 3:47 Thrusters: 11-10-9-8-7-5 MU’s: 11-10-9-5-5 Thrusters were slow. Should have done bigger sets but didnt have much of a push today. When the running clock reaches 15:00… “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Time: 7:28 Row: 3:58 Thrusters/pull-ups unbroken 7:28 is probably about a minute off my PR. Not great but not terrible after doing Jackie on steroids before. My last listed PR is 6:51 but I… Read more »
B. 425
C. 17:27 – 100 heavy DU UB – WB 18/12 and then 5s with short rest, SHSPUs – small sets (took to long) smooth pace on BBJO – MU 8/4/3/5 – Heavy DU 50/50
D. 12:06 – The first set of GHD were hard to push on. HSW were 25ft UB at a time. Midline was obviously toast.
Solid finish to the week Brady. Now it’s tome to dust those HSPU a little more.
A. Done
B. @220lbs (are we still controlling the decent??? I have been)
C. Done but no MUs I did 7 rope Climbs instead(2 legless)
D. Done
Strength A. Done @15lbs DB
B. Done hated that
-5sets
10 ab roll outs
20 Russian twists
Wow. What a Saturday ! Feels great to do all these movements again.
Conditioning
15:32
No second set of dubs. I felt like I needed the rest. The hspu were so hard after the wall balls
9:56
Did 40/40 toes to bar. Had a big crew today and only 2 GHD’s so we did Toes to Bar
Primary Training
A. Done
B. 290# got great hamstring recruitment today!
C. 16:59, hate that heavy rope
D. 6:44, 50′ UB HS walk increments
SAO
A. Done
B. I quit gymnastics because of wall sits so not today 😛
Let’s get you to love that heavy rope 🙂