Mobility & Activation
Row 500 meters @ easy pace
and then …
One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
and finish with …
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Push-Ups x 10 reps
Ring Muscle-Up Skill Development
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
and then, complete (not for time):
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Kipping Ring Pull-Ups
Deadlift
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 1 rep @ 85% of 1-rm
Conditioning: Ski-Erg/Row + BBJO + T2B
35-54:
Every 5 minutes for 30 minutes complete (6 sets):
21/16 Calorie Ski-Erg or Row
14 Burpee Box Jump-Overs (24/20”)
7 Toes-to-Bar
55+:
Every 5 minutes for 30 minutes complete (6 sets):
16/11 Calorie Ski-Erg or Row
12 Burpee Box Jump/Step-Overs (24/20”)
6 Toes-to-Bar
Midline Accessory Work
Three sets of:
Side Plank Leg Lifts x 5 reps + Hold x 30 seconds
Rest 30 seconds
Alternating Leg V-Ups x 20 reps
Rest 30 seconds
Additional Optional Assault Bike Session
Every 90 seconds, for 15 minutes, complete (10 sets):
Assault Bike x 15/10 calories
Try to keep the sets as consistent as possible
Am sesh from 7/15
DL = 415 all sets
E 5 for 30 ;
2:08
2:28
2:50
3:01
3:07
2:48
Pm sesh 7/17
FS = 285/305/325/335
2+60 in tc. Finished 3 rds untimed
RMU
1. 3+2
2. 5 PR ????
3. 4+1
4. 2+2+1
DL: all sets at 98 kg. Felt good.
EMOM: Row 1:00/0:58/0:59/0:58/0:58/0:58
BBJO UB
TTB UB
Remaining time: 2:33/2:23/2:26/2:26/2:19/2:27
Time: 2:27/2:37/2:34/2:34/2:41/2:33
Midline accessories done
Optional Assault Bike: 49/45/46/43/45/45/45/47/49/48
DL: 235#
Conditioning: rowing, alternated Rounds between burpee box jump and step up times were 3:05-3:25. Only 5 rounds, legs and knee tired from previous days hiking
Worked up to 245 with yesterday’s CJ complex.
Metcon: 2:15-2:00 rest between rounds. rows
Strong, strong, STRONG!
A day behind as usual. I had to switch things around today.
AM session
Strict press: up to 38 kg, felt good
Upper body accessories completed
Posted single DL with 15 kg DBs for 15 reps + Glutei bridges at 70 kg for 8 reps
PM session
Jerk balance: 35 kg
C&J: up to 60 kg. Legs were shaking and a bit sore after this morning’s session
Conditioning: 2+6 reps. Scaled to 35 kg PC. Had to transition out for the BMUs. All BMU UB.
Forgot the Harnessed bear crawl, will do it tomorrow.
M&A) done
run + MU) done – 5’s
DLs) 370# across (emom)
Condo) skipped for Assault Bike session
Midline) done
Assault bike) done, ~1:00 work / 0:30 rest per round (last round 0:45 / 0:45)
Ring MU work done
A. 310 x3 for all deadlifts
B. Only did 3 sets cut my carbs…….
1. 2:15/ 2. 2:26/ 3. 2:09
C. Ab work done