Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
At the 5:00 mark, complete:
CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs x 10 reps
At the 7:00 mark, complete:
Inchworm + Scap Push-Up + Press-Up x 5 reps
Ring-Rows x 10 reps
At the 10:00 mark, complete:
Two sets of:
Assault Bike x 10 calories
Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)
A.
Two sets of:
30 Seconds Single-Arm Dumbbell Overhead Lunges (R) x Max Reps
30 Seconds Rest
30 Seconds Single-Arm Dumbbell Overhead Lunges (L) x Max Reps
30 Seconds Rest
60 Seconds Assault Bike x Max Calories
60 Seconds Rest
35-54: 50/35 lbs DBs
55+: 35/20 lbs DBs
Notes:
I am not overly concerned with the amount of reps you get but more interested in you getting comfortable with the dumbbell overhead and finding a good cadence for your reps. Focus on keeping the chest tall, getting the arm stacked over the shoulder and being FAST to step out of the lunge.
B.
Every 2 minutes, for 8 minutes, complete (4 sets):
Romanian Deadlift x 6-8 reps @ 3011
C.
For time:
Row x 20 calories
Wall Ball Shots x 30 reps
Russian KB Swings x 50 reps
Wall Ball Shots x 30 reps
Row x 20 calories
35-54:
20/14 lbs to 10′ target; 32/24 kg
55+: 20/10 lbs to 9′ target; 24/16 kg
Notes:
Make a note of how long it takes you to row 20 calories (ideally have someone record this for you). Be smooth into your wall ball shots and make sure you get depth for every rep. Sit back and avoid the tendency to roll forward as you drive out of the bottom of the wall ball shot.
Optional Session (Best performed 3-4 hours between sessions. Only add this session if your body is feeling good and you are planning on participating in the Open)
A.
Three sets, for max reps, of:
Ground to Overhead x 45 seconds
Rest 45 seconds
35-54:
185/115 lbs; 155/105 lbs; 135/95 lbs
55+: 135/95 lbs; 115/75 lbs; 105/65 lbs
Every athlete will need to change the weights on their barbell so set up the barbell to make the most sense for changing out the weights.
B.
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2011
Ring-Rows x 10 reps @ 2111
Rest as needed
Warm up done. A. 30 Seconds Single-Arm Dumbbell Overhead Lunges (R) x Max Reps – 35# – 15/14 30 Seconds Single-Arm Dumbbell Overhead Lunges (L) x Max Reps – 35# – 14/12 60 Seconds Assault Bike x Max Calories – 16/13 Felt content. B. 95# 3 rep, 145# 2 rep, warm up to Romanian Deadlift x 6 reps @ 3011 – 165# C. For time: Row x 20 calories – 1:15 Wall Ball Shots x 30 reps – 20# – 2:01 Russian KB Swings x 50 reps – 24kg – 2:37 Wall Ball Shots x 30 reps – 20# –… Read more »
A: 18-16. 34-30
B: done
C: 5:12
A. Did 12 lunges each arm and cal row of 22 and 21
B. 4×6 @185
C8:12 made use with what I had (wasn’t at the box) cal row were 54 and 56 sec no wb so used 2 20lb kB and did thrusters
4 mile run with 6×400 meter intervals
A. 14R/13L/21cal. 14R/13L/18cal. Even on something little like this the bike still kills me. Hate.
B. 205. Felt great.
C. 6:51. Rows were both 0:51. WB 15/15 then 15/8/7. KB 20/15/15.
A) 20r,19L,26cal
18r,17L,25cal
B)225#
C) 6:08
Everything’s no was in broken. My first row was 40sec, not for sure about the second. I think I should have broke up kbs because took to much time to get back on wallballs. Was happy with my time though
Really nice time Joshua!
A. OH Lunges: 18 ea time, Ass bike: 18.2, 16.1
B. 135, 155, 165, 175# x 8 reps @3011
C. 6:50 (row 1:03, 1:13, WB 15/15, 15/8/7, KB 30/20)
Awesome Cheryl!
Thanks Nichole!
A. 23/23-25
22/22-23
B.
A. R18 L17 AB 16.2 R16 L16 AB 16 held 65-66 RPM
B. 95,115,135,155 @ 8 reps each
C. Later today
DMA – done
A. R. Arm – 17 – 17
L. Arm – 17 – 16
A. Bike – 20.3 – 20.1 (Held 72/73 rpm)
B. 8 R’s for each set – 95 – 115 – 135 – 155
C. Later today!
Nice work on the bike Barry!
Thanks for pushing me to the edge Barry! Had to empty the tank to stay with you on that last Row!
You’re welcome! Great day of training today.
A. 15(R)/15(L)/22 cal, 15(R)/14(L)/21 cal
B. 225/240/250/255 (all 8 reps)
C. 7:15 (rows were :39/:50. Could cut time in KBS for sure – rested more than I should have)
Optional
B. Done
A1. 22R 22L 28 cals
A2. 24R 24L 29 cals
B. 40,80,100,120kg
C. Got called away with family/friend dramas twice. So gave up on today… gutted to miss this. Was set up twice ready to go. Oh well, there’s always tomorrow.
Got to love the family
Sorry to hear that Rob but sometimes life calls. Hope everything is okay!
Thanks. I think you guys know me well enough to know that I’m not going to lose my sh1t over an interrupted session haha. Fortunately, most of the drama was either easy to sort out, or something to do with my kids friends. Actually feeling quite a normal family after yesterday. One of the kids friends was force admitted to hospital for Anorexia. She weighs 85 lbs at 5’6”. Another friend’s father beat his daughter – my daughter was at Police station supporting her.
Oh wow Rob, that definitely was important to tend to. Glad your kids were able to be there and help their friends!!
C. 6:19 15/15 wallballs. Kb swings unbroken. Wallballs unbroken. Focused on controlling breathing on KBs so I wouldn’t put it down.
(I loved this workout)
Will catch the rest later. Just wanted to ensure I got this done during child’s naptime
Some of this is PT incorporated in. A) used 25lbs DB and did walking lunges. I should also add my PT watched me do these so she had me really focus on what my knee and hips were doing. Right leg is definitely less stable. 1st set R arm- 16, L arm- 13, Cals 11 2nd set R arm – 13, L arm- 12, Cals 10 B) and PT work- 3 sets of 10, 1 legged DL with 45lbs @4112 each side 10 step ups and reach to 9’ target with calf raise (20” box) each leg 15 banded clam… Read more »
Good to see you posting something, Dawn. How is your back? Will you have to sit out the Open this year? I have a bulging disc at L4-L5 as well, but it’s very localized and only bothers me occasionally, never radiates into my leg. Hope things are improving with PT!!
Well, I signed up so we will see how it goes. If the first one is DB snatches I may be in trouble. There is a disc that is pushing on a nerve and causing numbness in my toes and weakening in my legs. It’s already getting better though but wow! PT is kicking my butt!
Good to hear you’re getting better. Let’s keep fingers crossed that DB snatches won’t come up until week 5! 🙂
Ohhh I like that! Banded clam shells are so great for you!
I’m still sick. Just have a terrible cough that keeps me up half the night, so am pretty tired. Not sure whether I should completely rest or try and do something. Other than the cough and being tired, I don’t feel terrible. Thoughts, Nichole?
Rest Up! Come back strong and hungry.
Took two long walks with my dog and snow blowed the driveway. That was enough for today. It was nice to get out and get some fresh air though!
Rest up for the entire weekend! Ashwagahnda Root is always good!
I’ll try that! And it’s going to be so hard to not do anything, but I know I’ll come out stronger in the end…
A. 14/13/20 cals, 13/13/19 cals, good practice
B. 135/185/185/205
C. 7:38 1st row in about 1:00, not sure about last 20 cals
A. Done
B. Done went on the lighter side.
C 6.48 55 and 58 on the row probably should of gone harder. Tried to save something for wall ball 26/4 15/15 25 15 10 on swing’s
Coming back after move hoping wrist is 100% next week
A. Did in place lunges. Didn’t go too hard on the bike.
1st set L15 R16 Cal 16
2nd set L16 R17 Cal 16
B. Single Leg RDLs w/ 53lb KB
C. 7:16 Rows 1:09 and 1:14. Started too slow/conservative on last row. WB and RKBS unbroken
Good work Stephanie!
Mobility completed
A)10(R)12(L)22 Calories
12(R)13(L)22 Calories
B)135#x8(4)
C)9:17
Sorry to hear that! Hope tonight is better for you!
I was so tired I took a nap yesterday afternoon. I can not tell you the last time that happened. Hopefully today will be a better day after a good night sleep last night.
A. 15(L)16(R)30 cals and 15/16/27 cals
I definitely struggle to stack my left shoulder and lock out my left elbow compared to my right side. Working hard on fixing that with ART and accessory work.
B. 135/155/155/155 x 8
C. 9:04 slept 5 hrs last night and debated not doing this but decided to chip away and get it done. Row 0:55 / wbs ub / kB swings 10×5/ wb 15/7/8 low back was in spasm so had to take a good minute in second half of wb set, row 0:56.
What is going on with the back? Are you under a lot of stress right now? That could correlate with the lack of sleep and back spasms.
No more stress than usual. Life is busy with a 2 and 5 yr old and last night I got called back in to work and didn’t get to bed until after midnight then back to work in the am.
As for the back I think it was the kb swings actually. Haven’t done them in a while and 32kg felt heavy. Same thing happened last time I did heavy on swings. Didn’t feel it during the swings but it kicked in during the second set of wallballs. Feels good now. Thanks for asking 😉
A) R-15,16
L-16,17
AB, 18,17
B)70KG, 9O, 90, 90
C) 6:43 ROW :52 1:02 WALL BALLS 15/15, KBS 25/25
In hindsight should of did wall balls, and KBS unbroken, was a being a pussy.