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 . . .
Spend 5 minutes rolling out the lats
A.
Every 2 minutes, for 8 minutes, complete:
Power Clean x 1.1
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Power Clean + Clean
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean x 1 rep
Build over the course of the 24:00 but focus on mechanics
B.
Twelve set of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds
C.
Four sets of:
Assault Bike x 25/20 calories
Burpee Box Jump-Overs x 15 reps (24/20″)
Rest 2 minutes
55+: Step-overs okay
D.
Three sets of:
L-Sit flutter kicks
(with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts
x 30 reps
Rest 2 minutes between sets
A) 135-245
B) Subbed in Hatch Squat Program
C) 2:15, 2:33, 2:33, 2:30
D) Completed
A. 135-245 in 10# increments
B. 230
C. no time
D. completed
A. Modified session due to physio on knee the day before–all power cleans
1.1–105/115/125
Then singles for next 4 sets at 130, then singles for next 4 sets at 135/140/140/140
B. Not done
C. Box jump up and step down 3:23/3:21/3:23/3:33–bike got slower. Able to do these a bit better than in open, not so much knee issue this time
D. Not done
Warm up done.
A1. 45/47.5/50/52kg
A2. 52/55/57.5/60kg
A3. 62.5/65f/65/67.5kg
B. 75kg
C. Subbed rower – no AB.
3:23/3:31/3:40/3:47
D. Skipped can’t do. Did 50 sit ups and 50 v ups instead.
A. 135-205
B. 160
C. Done, finished in 19 minutes and some. Best round was first round at 3:04
That was 4 sets of JOY! ?
You’re welcome Ed!! 🙂
A1 80/85/90/95 (fail on 2nd rep)
A2 90/92,5/95/97,5
A3 100/102,5/105/107,5 (fail)
Having a hard time switching from PC to Clean.
A. 135,165, 185, 205#
A.2 205, 215, 225,225,
A3 225,230,230,235
B. 215#
DM+A
A.1 165/185/205/225
A.2 225/235/245/255
A.3 255/265/275/285
B. 12 Sets @ 275
C. 1) 2:42 2) 3:47 3) 3:30 4) 3:03
D. Done
Awesome work Alvaro!! Happy to see your conditioning improving 🙂
A. 1) 135, 145, 155, 165
2) 165, 175, 185, 195
3) 195, 205, 215, 220
B. 237.5lbs.
C. 19:53
-No assault bike, sub 25 cal row. Only went out at about 80% since I’m in my garage and it was 107 degrees here in Phoenix.
D. Did first round of core and then had to stop to get back to work. Make up tomorrow or Thursday.
Solid Charlie!! Hope you are managing your electrolytes well while working out in that heat.
Thanks Nichole! I’ve already hit a few lifetime PR’s from even before my back surgery since joing Invictus (10lb PR for clean @ 245, 10lb PR for front squat at 275lbs, and snatch @ 165). Shoulders are still a big weakness for me from the surgeries. I drink 1 tablet of Nuun within 1-1.5 hours prior working out (another later in the day if needed) and drink at least 1 gallon of water per day. Overheating during the conditioning is a big focus. It doesn’t affect me with strength too much.
Awesome to hear about your lifts AND that you are taking Nuun tablets for your sessions. That is so smart Charlie!
Big thanks to you and the programming for the PR’s…hopefully they keep coming, and thank you for the recommendation on the Nuun tablets. Now to find a way to get jerk blocks so I can hit heavier weights…
A.135/155/165/175/185/195/205/225/235/
245/255/265
B. 12×2-285
C. 2:05-2:16-2:23-2:31
D. Ran out of time
Didn’t do A because of elbow. B: 12@270lbs Invictus Gymnastics HS walk work level 2 C: Ouch and ?. Played with these each rd to determine pacing on Assault Bike. First rd I should of done a test of a static jump first. Almost jumped into the side of the bow ? 1) 2:35 – Ramped up to 100 rpm quickly then rode it down- legs didn’t work first couple of jumps 2) 2:53- Same up to 90-95 quickly but ramped down to a slower rpm. Legs worked fine. Lungs we’re saying eff you on the BBJOs 3) 3:02- Did… Read more »
A. 155/165/175/185, then 175/185/195/205, then 195/205/215/225
B. Regular back squat doubles every 45sec @245
C. 2:31/2:40/2:59/3:08
D. Core stuff
Glute Activation – done
A1. 125 – 130 – 135 – 140
A2. 2 sets at 140/2 sets at 145
A3. 150 – 155 – 160 – 165 – 170
B. All sets and reps at 205lb.
C. 3:20/3:26/3:33/3:24
D. F. Kicks – 20s/25s/15s
Hollow body sit-ups – did these to 45lb. plates instead
Leg Lifts – done
A.1 45/50/55/58kg
A.2 58/61/63/65kg
A.3 67/69/71/73kgF
B. Done at 67kg
C. 3:00/2:59/2:58/2:58 i have a box jumping problem, can never jump right away when legs are fatigued, huge mental block – I wasted at least 10″ on every set?
D. No time today!
Good job today Juls! Do you ever practice box jumps when not fatigued to build confidence in your jump?
Glute activation
A1 105:115/125/135
A2 135/145/155/165
A3 165/175/180/180
B. 12 sets @195
C. 1:52/1:55/2:00
D. Done
DMA, then I had:
A. Every :90 x7 sets of:
high hang clean
hang clean
clean
B1. DB push press x10
B2. single arm ring rows x10 each arm
B3. :30 front rack kb wall sit
C. 400m run x5, 2 mins rest between
A. worked up to 135. These felt great today.
B1. worked with 40# dbs
B2. done
B3. used 44# kbs
C. Times: 1:38, 1:43, 1:48, 1:50, 1:47
Fun day! Felt like my old self again. 🙂 Did bar MU practice from IG between A and B.
Yay, great to hear!
Thanks. 🙂
Mobility done
A1. 135/145/155/165
A2. 175/185/195/205
A3. 215/225/235/245
B. 215
C. Used an Airdyne Pro today, so did 35 cals/set. 2:47/2:58/3:10/3:10
D. Done
A:95,135,145,155
155,165,175,185
190,195,200,205 old PR
B:12@235
C:19:20
D: ✅ spent
Nice work today Jay!!
M&A DOne
A1. still working on my hook grip, doing power cleans feels awkward VS just cleans. Practice, practice. 145#
A2. 155# squat cleans and power cleans
A3. Squat cleans built up to 185#
B. used 225#,
C. 3:13, 3:13, 3:22, 3:16
D. no time.
Mobility completed
A1)115#/125/135(2)
A2)145#(2)/155(2)
A3)165#/175(3)
Really trying to focus on opening my hands on the catch and releasing my death grip. It is really hurting my cleans at the heavier weights.
B)200#(12)
Thank you for the coaching last week on how to perform these properly
C)2:16/2:35/2:45/2:41
This hurt bad.
D)Later tonight. Based upon the comments on FB this is going to hurt too.
Glad you are working on that Dean – once releasing that hook grip starts feeling comfortable, you’ll notice a huge difference with the heavier weights.