Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch
x 30 seconds per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Plank Shoulder Taps x 30 seconds
Floor Slides x 5 reps (slow and controlled)
and then ….
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
A.
Bench Press
Set 1. x 5 reps @ 80-85%
Set 2. x 3 reps @ 85-90%
Set 3. x 2 reps @ 90%
Set 4. x 3 reps @ 85-90%
Set 5-6. x 8 reps @ 75-80%
Rest 2 Minutes
B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – DB Skull Crusher x 8 reps
C.
35-54:
Two sets for times of:
50 Calories Concept 2 Row
30 Burpees over the Erg
Rest 4 minutes
55+:
Two sets for times of:
50 Calories Concept 2 Row
30 Burpees over the Erg (step-over is okay)
Rest 4 minutes
You should be familiar enough by now to know what cal/hour you should be pulling for 50 calories. You should know what your 500 meter pace is and what cal/hour that is when having calories for your units of measure. If you don’t then take today to figure that out. You will want to PUSH hard on those burpees. Make sure you have a two footed jump and are pushing to fall right to the floor for every rep.
D.
One set of:
Banded March x 3 minutes
Optional Row Session
Four-Five sets of:
1,000 Meter Row
Rest 3-4 minutes
A. 55-60-63-63-55-53kg
B. Done
C. Time 5:59-6:00
D. Done
DMA done
A. Bench press from 45 to 50 kg and then down to 45 kg. Those two last sets were heavy!
B. Posted DL with 16 kg KBs x 2, skull crusher with 15 kg barbell. Those DL always get me, already sore (writing this 12 hours after my training session)
C.
1. 5:40 min (Row 3:23 min).
2. 5:36 min (Row 3:23 min). It felt like I couldn’t jump after those single leg DL 🙂
D. Banded march with green band
Additional:
Hopefully tomorrow!
A, Bench Press:70,75,80,75,70 kg
BD. eadlift: 40 kg
Skull cruaher: 15 kg
C. 5:10, 5:34 (tired today, 2 past days 2hrs leg workout)
D. done – scaled
DMA
A. Bench press 55/60/65/60/60/55
B. Posted SL deadlift 25# DB, skull crusher 15# DB
C. 6:36 and 6:49
D. Done
DMA
A. BP = 245X5, 260X3, 275X2, 260X3, 230X6
B. DONE
C. 50 CAL ROW + 30 BO ERG = 4:26/ 5:06
NO TIME FOR OPTIONAL TODAY
DMA & warm-up done A – Bench Press – 5 @ 110# / 3 @ 120# / 2 @ 125# (needed a tiny bit of assistance from my spotter on the 2nd rep) / 3 @ 120# / 8 @ 105# / 7 @ 105 # (that 8th one wasn’t happening). B – posted single-leg DL x 8 with two 12kg KBs / Skull crushers x 8 w/ 15# DBs (tried 20# DBs, but couldn’t do more than 3 with good form) C – 6:05 / 6:14. First set, rowed at 800-850 cals/hr (3:35), but was pretty gassed and burpees… Read more »
A. 47.5,52.5,55,52.5,45kg
B. 2x16kg kb 2×7.5kg DB
C. 5:50, 6:00
Finally back after a week off healing from my knee being cleaned out. Very limited in things I can do because my range of motion is terrible. Not able to row or bike yet.
So I did bench from last Friday 2 rep @ 80% (115)
6 sets ,
Split stance DB deadlift used 20 lb
DB skull crusher with 20
Some gymnastics pull-up stuff
Anxious to get back !
Glad you’re back. ?
???
Great day! DMA done! Used 53# for suitcase carry. A. 100/105/110/105/95/95. The second set of 8 got tough! B. Used 53s for posted single leg DLs and 20s for skull crushers. C. Times: 5:55 and 6:09. Whew! Had to do this under the rig due to class size, but that was a good exercise in keeping my burpees close to the rower. It may have slowed me down some though, trying not to hit the rig and the wall. ? First row 3:35, second row 3:48. D. done. Holy hip flexors! 🙂 Gymnastics lesson afterwards: strict dips, t-spine pulls w/… Read more »
Strength – Deadlift: Every 90 seconds (warm up) 1×10 (185), 1×8 (225), 1×5 (275) Every 3:00: 1×10 (295), 1×10 (315), 1×10 (335; 2.1x BW, 83%) Strength – Strict Press: Every 90 seconds (warm up) 1×10 (95), 1×8 (105), 1×5 (110) Every 3:00: 1×10 (115), 1×10 (120), 1×10 (125); fatigued fast. C. 50 cals, 30 burpees over erg Rd. 1: 4:13 (Row was 2:35, 1220cal – 1100cal at finish, 20-22 s/m) Rd. 2: 4:23 (Row was 2:43, 1200cal – 1070cal at finish, 20-22 s/m) Then did some weighted strict pull-ups (26, 35, and 53# KB) then 30 second weighted bar hangs… Read more »
A. 255/270/285/270/240
B. ?
C. 3:47/3:58
A. 125,130,135,125,115,115. That was hard!
B. Done
C. 5:21 and 5:12
Afternoon
Practiced muscle-ups. Then 4x1000m Row.
Dma) done
A)245,265,275,265,235
B) 3:52/3:55
D) done/ green band, 20 med ball
Josh!!! Beast!!! Great job today!!
A) 45,47.5, 50, 45, 37.5 kg
B) 12kg x 2 and 15kg bar
C) 1) 6.40 2) 7.00
8:45-9:30 PM:
A) ROMWOD (for rowing) and
B) optional rowing:
1. 3:54,
2. 3:52,
3. 3:53
4. 3:46 and
5. chose sleep (again) over the optional set! 😉
Good!! Your body needs sleep!! We were out late last night at a friends house and I am exhausted today – I can’t wait to get my normal 8 hours of sleep tonight!
A.
265×5, 280×3,295×2,280×3,260×3,250×4 Last two sets I couldn’t get 8
B.
posted DL 2 53s first set then 2 70s last two
Skull crushers I did wrong one did the overheads again 70
C
Round 1
3:27 2:07 row 1:20 burpees
Round 2
3:20 2:02 row 1:18 burpees
D. Done
Smoked it Domenick!!
DMA – done
A. 130 (5) – 135 (3) – 140 (2) – 140 (3) – 125 (8)
B. 12 kg KB’s/20 lb. dumbbells
C. 6:06
Row 2:55.6 (1012 cal/h) 24 spm
5:51
Row 2:47.7 (1061 cal/h) 27 spm
Optional rowing later today.
Awesome job Barry!
PM Session – 5 X 1000m alternating row and ski
1. Row – Drills/2. Ski (4:08.5)/3. Row (3:57.4)/4. Ski 4:06.8)/5. Row (3:57.6)
A. 215,225,230,225,205 (7/1), 205 (7/1).
B. Done. 2x70lb KBs. DB skull crush: 25,30,35.
C. 3:58, 3:53. Held 1500 on row for 1st rd and for 30 cals on 2nd rd. Burpees faster on 2nd rd.
D. Done w/ belt, 2 green bands and 30 lb ball.
Sub 4 – well done!!
Dma ok
A kg 100/103/105/103/100
B 2 x KB 16/ db 2 x 15 kg …. Easy
C 5.25/5.41
Solid day Gianni!
Mobility completed
A)165#/175/185/180/155(2)
B)PSLDL with 44# KB’s and DBSC with 25# DB’s
C)4:50/4:41
D)Completed with a black band
Crushed that conditioning!
Thank you Nichole! I was feeling springy today.