Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Practice your d-ball cleans. Please take video and send my way!
B.
35-54:
Three rounds, for time, of:
3 15′ Rope Climbs (with feet)
5 D-Ball Cleans
150/100 lbs
55-59:
Three rounds, for time, of:
3 15′ Rope Climbs (with feet)
4 D-Ball Cleans
150/100 lbs
60+:
Three rounds, for time, of:
2 15′ Rope Climbs (with feet)
3 D-Ball Cleans
150/80 lbs
C.
Two Sets of:
1/2 Kneeling Landmine Press x 12 reps each arm
Landmine Row x 12 reps each arm
Rest 2 minutes
followed by…
Two Sets of:
Banded Tricep Pushdown x 12 reps each side
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds
A. Did Linda team of 3 conga line style 16:34 w/155DL/85BP/65SC
Did this workout on Sunday, Done 7:54 but only had a 97# stone. Think I will be buying a 100#D ball soon!
Mobility/activation done I could actually do the Shoulder openers today (only used my 1/2# collars as weight) A/B. Trained at home today so don’t have 15’ Rope or D-ball. Not sure if i can do full rope climbs yet. So I setup a small thin rope from my pull-up rig and did plank body rope lowers/rope climbs only using arms. And just used 20# medball to practice the movement of the DBall clean over shoulder. Then did yesterday’s “Drag Race”: 4:54 15/5/5/5 on deads Subbed out 40 T2B with 40 Knees to Chest (actually was able to do this hanging… Read more »
Major progress Cheryl!! That is awesome!
A: x8 .1 mile sprints uphill. Approx 100ft gain with vest. 2.9 miles total.
B: 3 strict mu and 5 dball cleans. 3:35. subbed for rope.
C: done
Nice work Brent!
Family in town, mixing things up a bit. Doing some hill runs with vest today and going to work in some of the strength stuff in todays session along with 150# dball over shoulder for the number of sets. Hope everyone has a great holiday weekend.
A. Done
B. 5:40 haven’t grabbed a dball in awhile. Was a little heavy.
C. Done at
A question plz … how many exercises i have to do or i have to do it all ??
You should be trying to do all the exercises programmed unless you are having a injury issue or time constraint.
Performance & fitness & competition. ?? The whole 3 ??
Nice job Jeff!