Dynamic Mobility, Activation and Warm-Up
Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.
and then …
x 20 seconds on first interval, 30 seconds on second interval
Straight into …
x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Jumping Air Squats x 10 reps
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps + Jerk Dip
*Set 1-2 @ 65%
*Set 3-4 @ 70%
*Sets 5-7@ 75%
*Sets 8-10 @ 80%
C.
Ten sets of:
Assault Bike 90 seconds @ 10 minute RPM Pace
Rest 30 seconds
D.
Two-Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 45 seconds
Good Mornings x 5-6 reps @ 3011
Rest 45 seconds
GHD Hip Ext. with Y-Overhead x 10 reps @ 3111
Rest 45 seconds
A. 175 about 90%
B. 95/105/115/125
C. 149 tried to hold 55-60 fell short
D. Roll out and GM done
Did sandbag squats and harness bear crawl 150# and bicep curls and delt raises
How did the harness bear crawls feel?
Love them! Hard and just a grind! Will try heavier next time!
A. 8@285
B. Up to 245
C. Shot for 67-68. Mostly made it. 235cals total
D. Done.
1 hr shoulder PT (I’ve nearly restored full range of motion)
A. 4 sets of Depth Jumps from 24” Box x 10 reps
B. 5 sets belted squats x 5-6 reps(105# KB)
C. Held 59-60, 191.7 cals Total
D. Dragon flags instead of ab wheel
Wahoo – that is awesome Cheryl!!!
A: 265
B: 245
c/d later
I think the DS FS and other things are helping the knee issue. Slowly less agitated on average day to day after a lot of squating. We’ll see.
That is fantastic Brent!
A. 235#
B. 232# pc double
C. Tried to stay at 65-69 rpm 25 calories every 90 seconds. Legs are done.
Nice work Jeff!