Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 3 pulses per side
and then …
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)
and then …
Two sets of:
C2B Elbow Drivers x 15 reps
Rest as needed
Prone Plank Taps x 20 reps
Rest as needed
A.
One set of:
Nose to Wall Handstand Hold x 60 seconds
Followed by. . .
Three sets of:
Handstand Walk x Max Distance in 30 seconds
Rest 30 seconds
Heavy Double-Unders x 30 reps
Rest as needed
B.
Build to today’s 2-RM…
One and a Quarter Front Squat
C.
35-54:
For time:
Row 500 Meters
50 Toes-to-Bar
Row 500 Meters
55+:
For time:
Row 500 Meters
40 Toes-to-Bar
Row 500 Meters
D.
Three sets of:
Death March x 15 reps
Straight into …
DB Renegade Rows x 5 reps
(Row; Push-Up; Row; Push-Up)
Rest 90 seconds
Morning – went in and did all my prehab shoulder/hip Afternoon – trainee with the girls. A. For time 200M farmers carry (70#kb) 400M sandbag hug carry (100#) 8000M shoulder sandbag carry (100#) B. E90s for 4 sets Station 1 – 15 Hip Extensions Station 2 – KB arm bar stability for 60s Station 3 – single leg reverse hyperactive x10 each Station 4 – rest C. E3Minutes for 6 sets 60s Wall squat – used 45# plate on legs 60s AB – was averaging over 15 Cala Harness sled drag 100’ Happy to train with group today. Shoulder is… Read more »
Flew red eye flight to Salt Lake City. Planned on training at Speallerʻs gym during Open Gym from 12-2 but instead a nap prevailed. Plus my left deltoid felt a little cranky today. After woke up, trained in friendʻs home gym.
Peloton bike 20 min session
3 x 0:30 HS Walks – approx 20, 22, 23 yards
3 x Death March into Renegade Rows (35# DBs acutally had a 35# and a 40# one, didnʻt realize it until last set).
DMA ✅
A. 12yds, 12yds, 14yds
I did 15 boxjumps instead of DU’s, left shoulder is a bit pissed?
B. 160#
C. 5:59
Rows: 1:50, 1:55
T2B: 15-10-5-4-3-3-3-3-3-1?
D. 35# DB’s
Optional running:
8x600m, my 1mile pace for 600m is 2:16
1. 2:14
2. 2:16
3. 2:17
4: 2:18
5. 2:16
6. 2:19
7. 2:18
8. 2:15