Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
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
Two sets of:
Russian Baby Makers
x 10 reps
Banded Air Squats x 10 reps
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps
Build over the course of the 6 sets to 85% of 1-RM
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean x 2 reps @ 70% of 1-RM
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean x 2 reps @ 75% of 1-RM
Focus on mechanics.
C.
Every 3 minutes, for 24 minutes, complete:
Assault Bike Max Calories x 45 seconds
Activation Done
A. Front Sq. 155-175-185-195-205-210#
B1. MTC 95-105-120-130-140-150#
B2. Cleans 100-120-130-140-150-160
C. Airdyne Bike Cals
45-48-41-41-38-39-39-41
Glute activation warm up – Done, this is really helpful as i think my glutes have been asleep my whole life!
A. Built to 95kg
B. @ 75kg
**** Had to shut it down after a few sets as my right achilles/soleus was extremely tight, I assume from all the DUs the last few days. Left the gym pretty disappointed but now happy that I didn’t try to push through the pain just to get it done…. Fingers crossed all is fine tomorrow!
How are you feeling today Ben?? Hopefully the achilles has calmed down. Get it into an epsom salt bath and really stretch your calves today as well as roll out the sole of your foot.
A. 195, 205, 225, 245, 255, 265
B. 185 mid thigh, 205 floor
C. 186 cal, 26 high, 21 low
DMA done.
A. 135/140/145/150/155/155#.
B1. 115#.
B2. 145#.
C. Enough time for 1,000m row/9:00 min.
Mob Done
A. 125/140/160/190/210/220 w/safety bar back rack
B. worked to 85# first time w/BB
C. 99
Did group wod 10-1, 1-10 Strict shoulder press/strict pull ups
A&M = Done.
A. 135, 165, 185, 205, 225, 245
B1. 215 all reps
B2. 225 all reps
C. Assault Bike = 25, 20, 20, 18, 18, 18, 16, 16.
What happened to your adductor?
Hello Nichole! I did a regular CF class yesterday morning and the wod had split jerks with 185. I power cleaned it and when I did the split jerk I felt a pull on my adductor muscle on my back leg. It was weird as that weight is light for me. I think I’m still very dehydrated from the stomach virus I had during the weekend (lost almost 5 pounds of fluids), so that might’ve contributed to the strain. Fortunately, I had it checked and got some work done on it and feel fine today. Just going to take it… Read more »
Glad it is feeling better Alvaro! And yes, dehydration could have definitely played a role in that. Make sure to get some electrolytes in you and rest up until Friday!
A: 185; 225; 245; 260×3
B1: 195
B2: 205
C: 20; 22; 20; 24; 17; 21; 20; 20
AVG 62 Max 91- Dead stop start each time. Got off the bike every set.
What I think that tells me is:
1)I’m horrible at the Assault Bike and it is truly the devil
2)I could of rowed a comfortable 70 rpm and accumulated more calories of the 8 sets.
Heading to Greece tomorrow so although it was horrible I needed those intervals.
Have fun in Greece!
Glute act. done
A. 145-155-165-175-185-195
B1. 145
B2. 155
C. AB 15-14-15-14-13-14-14-14 – 113 total
I don’t post much (this is the second time I think), and I can’t believe my numbers compared to Cheryl Brost – totally fangirling here!!
Nice work and very fast!!
Thank you!! This upcoming year is operation improve my conditioning!
Unintentional rest day due to work deadlines. Back at it tomorrow! 🙂
Glute activation done
A. 145-155-165-175-185-195#
B1. 145#
B2. 155#
C. Assault bike: 14-14-15-14-14-15-13-14 cals (113 total, avg 72 rpm)
Fast!
A. FSx3 185/205/215/225/235/245
B1. 155/165
B2. 175
C. 15/17/17/16/15/14/14/14 = 122cals assault bike
Mob done. Vandyke is feeling better and better. My hips feel great squatting. Thanks
A. 245/255/265/275/285/295
B1- 205
B2- 225
C- (done on AD)- 24/25/27/28/27/27/28/28
Redid 17.5 yesterday – improved by 1:23 so it worth redoing.
Mobility – done
A. Front Squat – built up to 85% (175 lb.)
B. Mid-thigh Cleans – all 6 sets at 70% (130lb.)
Cleans – all 6 sets at 75% (140 lb.)
C. Assault bike – 13 – 15 – 14 – 14 – 14 – 13 – 15 – 15 (113 calories)
Good job on that redo Barry!
A. Worked up to 100kg
B1. 72.5kg x 6 sets
B2. 80kg x 6 sets
C. subbed for rowing (No bike)
16,15,16,16,17,18,18,18 (134 Cals total)
A. 135,155,185,205,215,235
B. 135,155,165,170,175,175
B2 175
C. Subbed for the class WOD as my daughter home for spring break and rarely get to workout with her.
3 sets 90 seconds work/30 seconds rest
9 burpee box SU+ME strict HSPU
9 burpee box SU+ME strict PU
9 burpee box SU+ME T2B
Assault Bike 209 calories
Front Squat built to 295
Hang Cleans ✅
Clean ✅
Airdyne with David 237 calories definitely not same as assault bike
A. 155,165,180,190,205, 215
b1. 165 across
b2. 175 across
C. 32,28,25,22,23,20,22,23(195cal no resting cal)
DMA : done
A : 60/65/70/75/77/80 kg
B1: 55 kg
B2: 55 kg still have problems to pull under the bar?
C: 143 cals
Mobility done
A. Up to 215#
B1. 170(6)
B2. 185(6)
C. Did this on my Airdyne Pro (30,30,30,31,30,30,28,31 = 240). Quads are destroyed!
I know it’s the same for most, but… legs are toast from 17.5 last night:
A. 20, 60, 90, 105, 120, 130kg (80%)
B. 6×2 @100kg + 6×2 @100kg, Cleans felt awesome, but the 2nd rep of hang cleans not so much – no pull.
C. 28, 27, 23, 24, miss (pukie), 24,24,23
I actually think you should rest Wed-Thur Rob – give yourself a little break, especially if you ripped your hand today.
ok thank you. I was thinking that and planning on resting Thursday, since I am away in London from tomorrow afternoon. I had nothing in those bike intervals today.