Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out the lats
Hip Opener x 90 seconds per side
T-Spine Hold on Foam Roller x 60 seconds
and then …
Two sets of:
Banded Chest Pull
Bench Prone Upper Back Muscle Recruitment x 10 reps
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 …
Every minute, on the minute, for 5 minutes:
Muscle-Ups x 1-4 reps (focus on perfect mechanics)
B.
Build to today’s 1-RM Dead-Stop Front Squat
C.
For time:
50 Calories on Concept 2 or Ski Erg
40 Thrusters
30 Bar Facing Burpees Over the Barbell
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
D.
Three sets of:
Death March x 16-20 reps
Rest as needed
DMA done
A. Completed MU – did 6 on the minute, was harder than expected
B. Worked up to 315 – stayed a little lighter than normal, been having some TFL issues
C. 8:31 – opted for Ski Erg, since I don’t use it as often if ever.
D. Completed with 40# DBs
A. Done. Happy with mu. First time since AGOQ and wasn’t happy with them then. Too many failures
B. To 75kg
C. Used ski erg. Was surprised how much slower it was than using rower. Just over 12 minutes
D. Forgot to do but did sled work from earlier in the week.
DMA✅
A1.✅
A2.✅
A3. 1-2-1-1-2 first time stringing MU’s since last summer. Feeling more confident. Arm was a bit sore but NO PAIN in my shoulder!
C. 9:47
Thrusters in sets of 4
B. 160, did 165 but not sure it counts as dead stop, it was more of a T&G
Optional rowing:
1. 5:59.7 pace: 1:59.9
2. 5:59.2 pace: 1:59.7
3. 5:59.2 pace: 1:59,7
4. 5:58.5 pace: 1:59.5
Kind of happy with this ?
D.✅ 20,25,30#
That is AWESOME to hear!!!!
Yes it is!