Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
A.
Two sets of:
Nose To Wall Handstand Hold x 60 seconds
Rest 30 seconds
followed by …
Two sets of:
Wall Facing Handstand Marching x 16-20 reps
Rest 30 seconds
followed by …
35-49:
Every 30 seconds, for 5 minutes, complete:
Strict Handstand Push-Ups to 4/3″ deficit x 3-5 reps
50-54:
Every 30 seconds, for 5 minutes, complete:
Strict Handstand Push-Ups to 3/1.5″ deficit x 3-5 reps
55+:
Every 30 seconds, for 5 minutes, complete:
Strict Handstand Push-Ups x 1-3 reps (try this with no riser)
B.
Every 2 minutes, for 18 minutes (9 sets):
Slow Pull Clean + Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-7 – 1 rep @ 75%
*Sets 8-9 – 1 rep @ 80%
C.
35-49:
Three sets of:
Assault Bike 40/30 Calories
75-Foot Handstand Walk
4/3 Rope Climbs (15′ Short Rope)
75-Foot Handstand Walk
Rest 3 minutes
50-54:
Three sets of:
Assault Bike 40/30 Calories
50-Foot Handstand Walk
3/2 Rope Climbs (15′ Short Rope)
50-Foot Handstand Walk
Rest 3 minutes
55+:
Three sets of:
Assault Bike 30/20 Calories
25-Foot Handstand Walk
2/1 Rope Climbs (15′ Short Rope)
25-Foot Handstand Walk
Rest 3 minutes
Followed by…
All Age Divisions
Every 90 seconds, for 6 minutes (4 sets):
Prone Chinese Plank x 60 seconds
(place weight over your lower back/hips if this is too easy)
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
Did this scheduled workout on Wednesday Morning – a day behind A. HS Holds – I can hold the first 60s, but with only 30s of rest, I could not hold the 2nd one. I had to split the 2nd 60s hold into 2 x 30s Marching – completed E30s SHSU with deficit – 5, 4, 4, 4, 4, 3, 3, 3, 4, 3 = total of 41 B. Slow Clean + Jerk 190, 205, 225, 225, 240, 240, 255, 255 Power Cleaned to save the hip C. 5:30, 5:15, 5:08 – did HS walk in 25′ increments UB Will… Read more »
Tuesday – PM session
Was in a seminar all day from 9-5, went to SD Track Club and completed the following workout
Every 10 Minutes for 3 sets
Run 1 Mile
Times were – 6:29, 6:09, 5:41
Was really happy and surprised with these – last one was tough, but definitely felt like I could have ran faster if needed.
DMA done A1. Done A2. Done A3. Tried 3” strict deficit and too much pain on front of left shoulder. Tried 2” and did 3 reps but still with pain. Removed the deficit and did 5/4/3/3/3/3, then added 1” deficit and did 2/3. A4. Built a HS obstacle using 14 bumper plates and 6 12” boxes and then practiced 15 mins walking up the four 4” steps…made it to the 16” final step three times after a gazillion tries. Didn’t make it to the descent of the steps today. B. Subbed with 8 sets: Snatch grip deadlift x 2 reps… Read more »
Switched Mon and Tues: Monday Def Strict HSPU- 1st 5 sets on paralettes with 3″ def: 5/3/3/3/3. last 5 sets on 3″ def plates: 3/3/3/3/3 Slow Pull Clean and Jerk 150 (stayed at 70% where I was able to squat) 7:45, 8:00, ? Used Echo bike and only did 2 short rope climbs. It’s been a year since I did legless, so I was a little out of practice. HS Walks felt a lot shoulder fatigue. Tuesday 2 pos. snatch- last 4 sets at 125 (I wasn’t feeling very speedy so I stayed here) I think I’m just babying too… Read more »
DMA✅ Went out of order today because my training partner had to leave early. C. 7:32, 7:38, 7:56 I did the HS obstacle (up the ramp and down the steps) then I did 20yds HW on the 2nd HS walk segment. I did a minimum of 5yds at a time, if I came down before 5yds I started over. It only happened once ? I completed the ramp on rds 2 and 3. 1st rd I came down with two steps left. A3. 2 UB Strict HSPU every 30s for 5mins. I believe that is a PR for me. I… Read more »