Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge
x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
Two sets of:
Hollow Body Hold on Pull-Up Bar x 15.15 seconds
PVC Pipe Front Rack Stretch
x 3 pulses per side
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Clean @ 60-65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean & Jerk
B.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds
C.
For Time:
Assault Bike x 25/20 calories
25 Pull-Ups
25 Thrusters
25 Pull-Ups
Assault Bike x 25/20 calories
35-54: 115/75 lbs
55+: 95/65 lbs
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Only did A and B
A. 1RM at 245
B. 240
A) 145, 170, 190
B) 215
C) 7:32 Rx
D) Completed
A. 145,155,160
170,180,185
195,205,210
B. 245
C. 11:25. Slowed down on the thrusters. Subbed row.
D. Complete. 15 sec.
Activation done w/compex
A1: 167.5; 170; 175
A2: 185; 195; 205
A3: 215; 225; 235
B: 280lbs
Didn’t do C
D: Done and did Invictus Gymnastics MU drills later that evening.
A) 1. 135, 140, 145lbs
2. 157.5, 165, 167.5
3. 180, 190, 192.5
B) 252.5
C&D) fell short on time
Mobility Done.
A 1. 145
A. 2. 165
A. 3. 195
B. 225
C. 7:22 rx.
D. 10 vup comlexes n 100 bounces done. Ran out of time for the kb flutter kicks.
Glute activation
A1 @125
A2@ 145
A3@165
B. @ 205
C. Skipped d/t low back pain
D. Done
M&A done
A1 155
A2 175
A3 225 and 245
B 245
C 6:45 (no bike where I was visiting so had to row which really sacked after thrusters and pullups)
1st round of pullups unbroken
Thrusters 10-8-7
Pull-Ups 15-5-5
D. Done
DM&A
A.1 205
A.2 235
A.3 265
B. 285
C. 8:16 RX
D. Done
Nice work on Part C!
A.1 103
A.2 123
A.3 138
B. Done at 163
C. 8:33
You crushed Part C!
Mobility – done A1. 100 – 105 – 110 A2. 115 – 120 – 125 A3. 130 – 135 – 140 Felt a little tired doing these but technically they were fine (maybe still a little tired from yesterday’s WOD. Weather has been hotter than normal for this time of year, maybe that has something to do with it too. B. 220 lb. for all 10 sets C. 10:38 (broke up PU’s into sets of 5, but did the thrusters UB using 75lb.) D. Accessory work – done replaced GHD 30s plank for Kb flutter kicks (just can’t hold that… Read more »
Did the run session last night – that was rough but running is improving. Legs felt fatigued going into today’s workout.
Mobility done
A1. 145/150/155
A2. 170/175/180
A3. 190/200/205
B. 225 x 10
C. 9:35 – pull-ups felt really good. Finally stringing big(ish) sets of butterfly (10). Legs were toast for bike and thrusters though.
D. Done
Have a great day!
Congrats on doing bigger sets of butterfly pull-ups!
A. zero energy and almost zero motivation today. Manage 110kg
B. skipped squats – will do tomorrow
c. 5:38 Rx this almost killed me today, despite holding back somewhat.
Had all intentions of doing yesterdays intervals. Bailed on first row!
Gutted.
super fast on c!
Thanks, 5 minute WODs seem to be where I am best. Trying to get better elsewhere… Weightlifting is shocking ATM!
You crushed Part C! I hope today you feel better heading into the gym!
Mobility: done
A1) 135
A2) 165
A3) 185
B & C) skipped. Worked out at the affliate:
– 1776 workout. 7x thrusters (135lb) buy-in, then 4 rds of 17 DL (135), 70 DUs, 6 bar-over-burpees. 7 thruster by-out 9:41
– 5 rds of ME partner tire-flip (practice for weekend event)
D: done
A. 135/135/145, then 155/165/165, then 185/185/195
B. Skipped
C. 8:56
D. Hollow rocks, V-ups
Mobility completed.
A1)125#/135(2)
A2)145#/155(2)
A3)170#(3)
B)210#(10)
C)9:51 Darn those heavy thrusters. Had to break them up 10/8/7
D)Completed
Happy 4th of July.
A. 60/67,5kg/77,5
B.90kg