Dynamic Mobility & Activation
Partner Front Rack Stretch x 3 pulses per side
and then . . .
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side
and then . . .
Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Row 250/200 Meters
Minute 2 – Handstand Thigh Taps x 20 reps
55+: 10 reps
*If you have trouble touching your leg, then scale to thigh taps. If you aren’t confident with thigh taps, then try this progression.
B.
Every 2 minutes, for 6 minutes (3 sets):
2 Hang Clean from blocks + 2 Front Squats
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Hang Clean from blocks + 1 Front Squat + 1 Clean
Build to today’s heavy complex.
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Clean Pulls + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean pull, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
C.
Every 3 minutes, for 30 minutes, complete:
Max Assault Bike Calories x 90 seconds
delayed entry entered 5/22
Dyn/Mob. Done
A). 4s- struggle with thigh taps-love them though ! 🙂
B1). 93,100,105,110
2). 115,120,125,130,135
3). 160
C) done
optional
1 every 30 sec BMU: 10 plus 2 failed reps
M&A DONE
A. Completed rough, getting the 250m in, finished with seconds to spare every round.
B. 135#/155# & 145#/ 225#
C. 227 Cal total @ 6.3miles distance. Tried a couple different strategies, tried keeping at 70ish rpm for as long as possible (longest was 50 seconds) then died for the last 40 seconds at around 55 RPM, this got me max 22-23 cal per 1:30. Then tried steady eddy at 65 ish RPM for the whole time (was able to accomplish), and this got me on my best round @ 25 cals.
A. Completed -scaled box Thigh Taps
B. 135lb/205/300
C. 22/25/21/20/21/21/21/19/21/23
Mob done
A. Done, 10-12 taps
B. 85/95/105#–, no blocks today and no squats with weight, all power cleans
115/115/120/125/125/130 again all power cleans, slow air squat between
160 for all
C. Done at home on air dyne
Adductor is getting better, but not enough to do any dynamic landings/squats yet, probably will be ok by the weekend
Glad to see it is improving though!
A. Thigh taps on box
B1. #75,#75,#85
B2. #95,#105,#110
C. Did 5 rounds due to time constraints.
Today was my first day of training on this program. This was a big wake up call for how de-conditioned I am. I was extremely out of breath with training A. I had to scale the thigh taps to a bench and did 10 only. Wow!!
I was conservative with the lifting.
B1. 45kg
B2. 50,52,53,56,58kg
B3. 70kg.
C. 20, 19,19,19,18,18,15,17.17,15 calories. It was a fight and need to get use to pacing again.
Welcome Perla!! Scale as needed since you are just joining us and don’t hesitate to ask any questions!!!
Will do. Thanks!
Second light day rx’d by my coach. DMA, then:
A. 100 cals assault bike. Every 25 cals come off and do bench press 5 reps and max unb strict pull ups.
A. Done. Bench @ 85# and 2 strict pull ups each round.
Afterwards I stretched and then played with handstand work from IG – handstand thigh taps, freestanding handstand hold and freestanding handstand march practice, plus squatting mu transitions practice. 🙂
Feeling good. Pretty sure my programming will be back on for real tomorrow. Yikes! 🙂
A. Done
B1. 225
B2. 250
B3. 300
C. 279cal total
A. Done, 10 butterfly pull-ups instead of taps
B. 135-155/155-185
C. 22/22/23/23/23/23/23/23/21/21=224
A. Done but did the box variation of the thigh taps
B.1 35-40-45kg
B.2 50-55-60-62-65 – feel very awkward cleaning these days, 65kg was not that great probably should have stayed lighter to keep it more technical – thinking of adding in an session of olift since we only do it twice per week
B.3 all at 75kg
C. 22-21-20-21-21-22-21-21-20-20 Glad that’s over ha ha
Send me a video of your lifts Julie!
Will do next time, did not video anything today 🙂
Mobility done
A. Done – rows consistent at :45 and thigh taps at under :30.
B1. 155/165/175
B2. 185/195/205/215/225(f) – didn’t quite get my elbows around the bar fast enough on 225. Felt solid today though.
B3. 255# across
C. Worked out with 2 other guys today and only had 1 AB available. So, traded off 1:00 max cals for 30 mins
Also did Travis’ gymnastics work in the early AM – good stuff.
Nice day Joe!
Thanks Nichole – yes it was!
Mobility completed.
A)Completed. Thank goodness for the DH fast start. I am not sure I would have made the 250M without it. Was able to complete the rows in :40-:45.
B1)135#(3)
B2)135#/140/145/150/155
Love working from the blocks as this helps me with my drive.
B3)205#(4)
C)252. I know that I am not going to win any records with this calorie count but I was very happy to average 25 calories per interval. Major progress since I started on the assault bike.
That is awesome Dean!!
A. Done. First time doing thigh taps. very sloppy. Didn’t get all 20 in during the minute.
B1: 115, 135, 155
B2: 135, 155, 175, 185, 185
B3: 225
Did not do the assault bike. Will do the same 30 minute pattern on rower once I get home.
Those thigh taps will help a tremendous amount with HS Walks!
A. Fastest was :49 row all thy taps unb
B. 65/75/85- 95/105/115/120/125 – 145
C. 11/15/17/14/17/16/108-15/124-16/141-17/16-157
A: Done
B1: 175; 185; 195
B2: 205; 225; 235(M)- Lowered box from mid thigh to above knee then 235; 245
B3: 275: Not sure how I did it but ripped the bottom inside of my thumb
All I had time for. Getting a cervical epidural today for my neck and shoulder issues. Pretty much same issues Pete’s been dealing with. So time to rest up and repair. Now I just need to keep my idol hands busy the next couple of weeks!
Definitely rest up Corey. No need to go overhead for the next few months. We want to get this thing shored up.
Pushed For Time so had to cut the Row / Thigh taps (did rowing yesterday)
Mobility Done – Felt good
Clean Complex worked up 130kg Did this from hang (no blocks)
Pulls @ 140kg
Air Bicycle 18min (6 rounds)
Avg RPM 72
Avg Cal 32
DM&A Done except no partner for the front rack so added 45’s to weight bar down and did solo.
A. Tough 250 for the first 3 then cut to 200m, only about 5 thigh taps each minute.
B. 135/155/135
B 2 185/205/205/215(f)
B. 3 Skipped ankle was staring to feel it
C. 22/23/23/20/21/20/14/20/17/22 202 Total.
Nichole – please explain the clean complex that we have to build to a heavy set, as I’m confused. It says “1 Hang Clean from blocks + 1 Front Squat + 1 Clean”. Does this mean we do a hang clean from the blocks, a front squat and then a full clean without the blocks? How does that work?
Had some confusion so I cleaned from blocks, stepped back them front squat + clean
Yep – Completed a hang clean from the blocks, then a front squat. Drop the bar and clean from the floor – similar to what Sean did. This does not need to be touch and go so you can drop the bar after the front squat and clean.
What clean % should we use?
No percentage as I want you to build up to a heavy for the day. You shouldn’t sacrifice mechanics to build to that heavy.