Workout of the Day
Mobility and Activation
Two sets of:
Banded Samson Stretch x 45 seconds per side
Subscap LAX ball mash x 45 seconds per side
Partner Assisted T-Spine Stretch x 20 seconds
Two sets of:
Dead Bugs x 30 seconds
Hamstring Curl with Foam Roller x 8-10 reps per side
A.
Every minute, on the minute, for 12 minutes:
Minute 1: Strict Handstand Push Ups x 8-10 reps
Minute 2: Barbell Ab Wheel Roll Out x 6-8 reps
Minute 3: Double Unders x 20 reps + Alternating Pistols x 10 reps total (5 reps per leg)
B.
Every two minutes, for 16 minutes (8 sets), complete:
3-Position Clean + Jerk
(high hang, mid thigh, floor, then jerk)
C.
Three sets for times of:
Row 500 Meters
15 Deadlifts
25 Pull-Ups
Rest 3 minutes
40-54:
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225/185 lbs
55+: 185/135 lbs
A. Done- kipped the HSPU bc I am trying to get quicker with my Kip – strict HSPU with my short arms is not an issue.
B. 155-205
C. 3:05/3:32/3:31 unbroken in first round- 10/5 15/10 in 2nd and 3rd
Good call Albert! Solid work on C – those are some blazing fast times!
A. Done
B. Skipped (back)
C. 500m row/7 MUs x 3 rds (had to modify for sore back and need MU work)
A. Done. Pistol mods.
B. 135-190
C. 3:40/4:11/4:19
Awesome job Perry!
a – done
b – 185-235
c – 3:22 -1:47 row, 8/7 deads, 13/12 pull-ups
3:45 – 1:55 row 8/7/deads 13/12 pull-ups
3:44 – 2:00 row 8/7 deads 15/10 pull-ups
Nice work Scott! Way to stay consistent!
Thank you Nichole
Warmup
A. Done
B. 135-175#
C. 3:50 / 4:29 / 4:36
1 mile run; not for time.
Great work today Brett.