AM Session
Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener x 2 minutes
Followed by …
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
A.
35-49:
For time:
150′ Handstand Walk
50-59:
For time:
100′ Handstand Walk
60+:
For time:
75′ Handstand Walk
B.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Legless Rope Climb x 1-2 ascents
Rest 60 seconds
C.
Two sets of:
75-Foot Yoke Carry
Rest 3 minutes
Two sets for max weight of:
150-Foot Sandbag Carry
Rest 2-3 minutes
One set of:
150′ Farmers Carry
PM Session
For time:
60 Calories of Rowing
40 Wall Ball Shots
30 GHD Sit-Ups
20 Burpee Box jump Overs (24/20″)
10 Ring Muscle-Ups
35-49:Â 20 lbs/14 lbs to 10′ target
50+: 20/10 lbs to 10′ target
*Sorry for the late modification to todays training. I thought I had updated this but only on my spreadsheet, not in our blog and new workouts have been released so changes may be made the night before.*
Met w parkour dude for hour session…then one fast session to get it all in
Openers done
A. Hsw 2:06, progress!!
B. Rdl 205#
No rope climb
C. Sandbag 150# belly
Farmers 100# db
A1. 11:26
Nice Matt – glad to see your HSW are improving – AWESOME!!
One session – had the time and got it all done! A. 150′ walk – 1:26 UB (with pirouette turns every 50′) B. PM Metcon – 11: 28 – actually went 7/3 on the MU at the end! C. Strongman stuff – misread and did an OH walk (used an Axel bar with 44# KBs banded on), 100# sandbag on 1st walk, 100# SB with 40# sandbag on top for 2nd one, 100# DBs for farmers carry (had to drop every 50′) D. RDLs and Rope Climbs – 35# DBs for the RDL and 2 legless each round (felt nice… Read more »
GREAT JOB on your HSW Beth!!
Hitting 7 mu at the end of that is GREAT!
150′: 1:53
pM: 9:53
Like usual, blazing fast Brent! 🙂
I Went rogue and ran/swim/ran and then did the bar fight wod
19:10 800m/500m/800m
bar fight- done- Interesting wod- I thought the bar would get hard and the gymnastics would b easy but it was the opposite for me
I’ll swim again tomorrow
Oh Al, going rogue 🙂
Hope you got to train with Cheryl yesterday!
Just a heads up, more workouts released. Are we going to do any of them today in the AM by chance? Maybe the AB/Lunge?
Hey Brent!
I saw them 🙂 I am going to have you guys do them on Friday and then, depending on what is released, a portion of work on Saturday. Then it is taper time. You will still be able to test out workouts but I won’t have you do them in their entirety. 🙂
Tomorrow is still the run/swim/run event!