Dynamic Mobility, Activation and Warm-Up
Tricep Stretch x 60 seconds per side
Twisted Cross Pec Stretch x 60 seconds per side
and then …
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Skydivers x 10 reps
and then …
Two sets of:
Banded Push-Ups x 10 reps
(vary the band strength depending on how strong your push-ups are. Go without a band if you are unable to do 10 unbroken push-ups)
Banded Glute Bridges x 15 reps
Heavy Farmers Carry x 25 meters
A.
One set of:
Ring Muscle-Up Reverse Pull
x 20 reps
Followed by …
Every 30 seconds, for 2 minutes (4 sets) of complex:
Cast Swing + Pop Swing x 1 rep
Followed by …
35-54:
Three sets of:
Ring Muscle-Ups x 6/4 reps
Double-Unders x 50 reps (unbroken)
55+:
Three sets of:
Ring Muscle-Ups x 4/2 reps
Double-Unders x 40 reps (unbroken)
B.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
C.
35-54:
Three rounds for time of:
30′ Farmers Carry Walking Lunges (50/35 lbs)
20 Toes-to-Bar
10 DB Snatches per arm (50/35 lbs)
55+:
Three rounds for time of:
30′ Farmers Carry Walking Lunges (35/20 lbs)
20 Toes-to-Bar
10 DB Snatches per arm (50/35 lbs)
D.
Three sets of:
Single-Leg Romanian Deadlift (left) x 6-8 reps @ 4011
Single-Leg Romanian Deadlift (right) x 6-8 reps @ 4011
Rest 60 seconds
Bat Wings x 3 reps @ 1515
Rest 60 seconds
DMA✅
A1.✅
A2.✅
Then did 5min EMOM, 1 MU, last min 2 MU’s
A3. 7:27
MU’s: 3-1, 2-1-1, 3-1
DU’s: UB, UB, tripped at 46 then UB
Then did about 3-4 more single MU’s with towel between my feet to work on keeping my legs together
B. 3×155# (my old PR), 3×160# (now my new pr)
C. 6:05
Lunges: UB all sets
T2B: UB, 12-5-3, 6-4-4-3-2-1
DB snatches: UB all sets
D.✅ 20# DB’s, small KB’s for bar wings
Fun training session with Cheryl??
DMA done
A1. Done
A2. Done
Added in 5 min emom of 1-2 RMU
A3. 3:19, Subbed 50 DUs with 15 box step ups
A4. Practiced another 14 RMU on long straps, in sets of 1-3 reps
B. 185-190-195#
C. 5:40 (grippy, T2B 20, 10-5-5, 7-5-3-2-2-1, DB snatch 10 right then 10 left UB)
D. Done (25# DBs, 15# KBs)
DU/MU 3:20 (5 mu per round)
Front Squat: still staying on the lighter side and doing regular front squats, went 10lbs heavier than last week.
Lunge/T2B/DB Snatches: 6:20