Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps
followed by …
x 8-10 reps
A.
Three sets of:
Wide-Grip Strict Pull-Ups x 5 reps @ 2110
Strict Pull-Ups x 5 reps @ 2110
Supinated-Grip Strict Pull-Ups x 5 reps @ 2110
Strict Ring Pull-Ups x 5 reps @ 2110
Rest 3 minutes
Rest as little as possible between movements.
B.
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Devil’s Presses (50/35 lbs) in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
Followed by. . .
Five rounds of:
15 Double Kettlebell Bent-Over Rows
30 Band-Resisted Lat Pulldowns
Athlete Notes:
You will start off with some pull up work today, one of our favorite movements. Be strict with your pulling position and work on staying in a hollow position as you pull, initiating the movement with the scaps and keeping your shoulders as far away from your ears as possible throughout the duration of the movement.
Max reps conditioning today, so assess how your body is feeling (especially if you hit 21.3 & 21.4 yesterday) and just gauge the intensity off of what your body tells you. If that means keeping your heart rate at 70-75% of your max, then move methodically through the workout. If you want to hit this with intensity, push the bike at a steady but aggressive pace that will allow you to get off and go immediately into your movement. Remember … transition week, so go by feel. 🙂
Mobility warmup done
A. Done
B. Devils press 17/12 – up downs 36/39 – air squats 59
C. 12 min done
✅💪
M a and w Done
A all with slight jumó
B. Dp 8/10. Du 19/20 as 72
C done
D 25’s ( started with35 and lost form) and fu coin trainer plate 8
Oh. Oops. Bike was 35 cal
👍
A. Done
B. Devil press: 16/17
Down ups: 45/42
Air squat: 84
All bike times just under 3:00
C. Done
Solid work today James!
Mobility done
A: done not my strongest
B: 6-7 devils press, 20-15 down-up, 20 lunges
C: done
Good day!
Glad it went so well as a whole! Enjoy the rest of your day too!
Hello!!
A) Done
B) Scaled to 28 cal Echo Bike (80%), 25lb DP
DP: 14/13
Down Ups: 22/24
Air Squats: 60
Echo Bike it one of the hardest movements to do with a mask 😷
C) Done with 22lb Kb and red band
Have a great day! 😊
Think how fit you’ll be when you don’t need to wear a mask anymore!
Hahahaha I hope so!!
Mobility, Activation & Warm-Up Done
A. Done
B1. 11/ 12 reps (12 kg DBs)
B2. 33/ 32 reps
B3. 60/ 68 reps
C. Done
Did two sets of B3- assumed that it should be similar to B1 and B2 🤷🏼♀️
Only one 🙂 but nice work in the extra credit!
MOB & Warm up ✅
A. Done (slow going, but done)
B. Devils press 7, 8 reps; Up-Downs 33-35 reps; Air squats 41 reps (Done @ a pretty aerobic pace)
C. ✅ w/ 26# KBs & red band (tried to keep moving thru all 5 rounds)
*session was done fasted. Been having some weird weight & appetite fluctuations recently, so we’re trying something a little different.
Make sure you’re staying hydrated and off setting your caloric intake properly!
Warmup done
A. Done
B. Rx
DP – 15/16
Down/Up – 38/40
AS – 103
Total – 212
C. Done
The Echo bike knocked me down and took my lunch money this morning. The conditioning was quite spicy. Legs were ready to explode after the air squats. Even the Pull-up work was spicy; felt the burn and the pump on that one too. Good day moving for sure.
It’s your daughters fault for making you eat cake for her Birthday 🙂
Haha!! No doubt. Ange made a great sugar free cake that was sweetened with dates; really good. Ella had a “smash cake” that she destroyed. Too funny.
Mobility done
“The Eagle”
Rx with 24kg
Had the advantage with the notes from yesterday, so i knew i should go for the heavier weight, around 5:40 or so
A) done, but kinda without the tempo
B) had to use 55lbs dumbbells, because boss took 1 50’s, so there is only one left now 💁♂️
14-14 devil presses
40-41 down ups
72 air squats
God that 5×50 cal ass bike was horrible today, I’m actually surprised i finished it.
All bike rounds were around 3’, didn’t even try to push it more lol
C) done, so am I
Mash-Up! Feeling ok after the repeat?
Body feels good (palms ripped a little), but this whole moving situation, which lasts since weeks now is really on my nerves.
Training helps to get away a little from the problems tho. ☝️
Mobility & warmup ✅
A. Done
B1. 6/5
B2. 15/15
B3. 34
C. Didn’t have enough time
Warm up done
C. Done
A. Done – this got rough all unbroken except last set of ring pull ups 3/2
B. RX
24/20
49/50
102
245 total
Forearms and Lats were feeling it on those devils press!
You were moving today. Nice work. The bike killed me in later rounds and my times ballooned up to 3:00. Tried to hit your numbers but didn’t have the engine today.
to much Birthday Cake Wilson 🙂
😳🤪👶🏼🎂
Thank you! My kind of conditioning today no warm up needed just go!
A) Done, had to grip the bar/rings with my fingers cause of my hand lol
B) Did this at a true 70% effort. Just wanted to sweat and breathe a bit. GHD sit ups instead of Devils Press, the rest RX.
33/38
28/31
67
C) Done with 53lb kettlebells
Perfect plan!
Wu done
A. Done
B. Did one set per round, so 150cals aab total. That was plenty for me.
6 devil’s press
11 downups
25 air squats
C. Done
Still some good work today. Enjoy training this week!
A. Skip, no pullup bar
B.
11/10 Devil Press
25/21 Down Ups
48 Air Squats
C. Done
Good, consistent numbers right there.
Hand is pretty torn up from 21.3 redo, what would be a good sub for devils press??
Hit some GHD sit-ups or anchored sit-ups and look after those hands!