Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch
x 30 seconds per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Plank Shoulder Taps x 30 seconds
Floor Slides
x 5 reps (slow and controlled)
and then ….
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings
x 10 reps
Interval 3 – Cast Swing x 3 reps
Followed by. . .
Every minute, on the minute, for 7 minutes:
15 Double-Unders
2 Ring Muscle-Ups
55+: 1 Ring Muscle-Up
B.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 85% of last week’s 1-RM Dead-Stop Front Squat
C.
As many rounds and reps in 6 minutes:
3 Bar Muscle-Ups
6 Burpees over the Barbell
12 Overhead Walking Lunges
35-54: 135/95 lbs
55+: 95/65 lbs
D.
Three sets of:
Death March x 15 reps
Straight into …
DB Renegade Rows x 5 reps
(Row; Push-Up; Row; Push-Up)
Rest 90 seconds
Friday Morning – did strongman Session A. Rope Pulls – completed with 2 x 45s Harness Sled Pulls – 8 x 45s on the prowler (these got spicy) B. 1:26, 1:28, 1:28, 1:28, 1:26 Didn’t have a 80# bag – used 100# instead Friday Afternoon – regular session A. MU stuff – completed EMOM of DU and MU did 3 MU on the minute instead of 2 after the first round B. Completed at 265 – this was a good weight for today. Hip is getting a little bit better as I have been rolling IT band and quads more… Read more »
1st day Back training without the boot!
DMA done
A1. Done
A2. Subbed with 10 air squats instead of DUs, did 3 RMU on last 3 sets (actually did 8 min emom)
B. 165# dead ck??
C. Subbed out the OH walking BB lunge with 100’ Double OH KB carry (35# KBs), and planned on stepping over the BB but actually did half step over, half hop over, felt fine).
4 rounds + 2 BMU
D. Done. 35# DBs
Here’s my 2nd session:
Optional row: 4x 1650m row, 4min rest
1. 6:29.8 pace: 1:58.1
2. 6:29.2 pace: 1:57.9
3. 6:33.4 pace: 1:59.2
4. 6:35.3 pace: 1:59.7
D. ✅ 30# DB’s
DMA✅ A1. ✅ A2. I did 1 MU x6 rds and last rd 2 MU’s B. I did these wrong last week so I built to 1RM today 155# then did 135# x12 sets C. 3 rds + 3 BMU BMU’s UB Barfacing burpees slow and steady OH lunges UB (this is a pr for me! I’ve never been able to do OH lunges at this weight for 12 UB) I should have been more aggressive with these! I was worried and expected to have to break them up. ??♀️??♀️ Have to break up training today. Headed to my son’s… Read more »