Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell
x 5 reps each direction
Tuck Jumps x 10 reps
Rest as you walk back to the bike
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Take 12-15 minutes to play around with your handstand walks. Use this time to practice consistency with your walks, practice walking around and over plates, etc. Just make sure you are safe.
B.
Every 2 minutes, for 18 minutes (9 sets):
Slow Pull Clean + Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 1 rep @ 65%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8 – 1 rep @ 80-85%
C.
35-49:
Three sets for times of:
30 Calorie Ski Erg
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
75 Double-Unders
Rest as needed
50-54:
Three sets for times of:
30 Calorie Ski Erg
30-Foot Handstand Walk
10 Strict Handstand Push-Ups
30-Foot Handstand Walk
75 Double-Unders
Rest as needed
55+:
Three sets for times of:
20 Calorie Ski Erg
15-Foot Handstand Walk
15 Strict Handstand Push-Ups tp 5″ riser
15-Foot Handstand Walk
50 Double-Unders
Rest as needed
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Row (right) x 8 reps @ 2111
Station 2 – Landmine Row (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Press (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Press (Right) x 8-10 reps @ 2111
Saw Jonathan for ART in the morning
Afternoon did bike sprints from regular Masters program – mostly because I had a client do it and I wanted to do something
Twelve Sets Of:
60 Second Sprint
30 Seconds Rest
DMA done A. 15 mins HS zigzag course with cones and 2 4” steps dispersed in course. B. Subbed with 4 sets strict press from jerk: 65-75-80-80# x 5 reps C. Subbed row for ski erg, 38’ zigzag course witgvateos for 1st HS walk ea set, 25 GHD sit-ups for the SHSPU and 50 air squats for DUs. This was fun and challenging with the course. Rested 3 mins. 5:53, 5:29, 5:26 D. Done (ladies bar + 30#, 30# DB) Optional run session subbed with assault bike 8×20 cals, :60 rest Followed the effort prescription. 1 1:27 2 1:47 3.… Read more »
A. HS Walk practice done, more just warming up. Feels like I’m not improving much here.
B. Slow Pull Clean and Jerk: 125-175 (all squats felt good, I was going to switch to Power Cleans if I felt my TFL but it was good 🙂
C. 7:00, 6:30, 7:05. (everything was fast and good except the HS Walk. After the Ski Erg was tough but even tougher after the HSPU! I might need some technique coaching with these.
D. done
A. Practiced HS walking around cones B. 110×2,115×2,125,130,135,145,155# C. 9:05, 10:18, 12:27 (did 30 cal a$$ bike, and HS ramp) Bike: 2:44, 2:30, 2:27 HS ramp: anywhere from 1-3+mins, made it first two rds, 3rd rd attempted stairs first but couldn’t get it so did 25’ HS walk after failing Strict HSPU: mostly singles, some sets of 3-4 in first rd HS ramp: 2-3mins trying to get up stairs down ramp, not today, did 25’ after many failed attempts on ramp 3rd did 50’ HS walk in 2 sets DU’s: UB, 29-46, UB D1+2. BB+10#, 15#, 15# D3+4. 20#, 25#,… Read more »
Your runs are SO FAST!!!! Great job! How is the bicep feeling after all the pressing yesterday?
Bicep is a bit sore but I feel it more in the front of the shoulder and pecs. Made the strict HSPU’s tricky today…mostly singles and maybe some cursing directed at my coach ?? but I don’t think she heard it so I’m good ?