AM Session
Dynamic Mobility & Activation
T-Spine Pulse on Bench x 60 seconds
and then . . .
Ankle Pulse x 15 pulses per side
and then . . .
Banded Perfect Stretch x 60 seconds per side
and then . . .
Two sets of:
Banded Monster Walk x 20 reps
Banded Lateral Walk x 20 reps
*Do not rest during the set
Wall Facing Squats x 5 reps
and then . . .
Three sets of:
Row x 250 Meters @ a relaxed pace
10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Back Squat
*Set 1 – 10 reps @ 65-70%
*Set 2 – 8 reps @ 70-75%
*Set 3 – 6 reps @ 75-80%
Rest 2-3 minutes between sets.
C.
Three sets, for times, of:
Overhead Walking DB Lunges x 50′
Ring Muscle-Ups x 8/6 reps
Rest 3 minutes
35-49: 80/55 lbs
50-54: 65/45 lbs
55+ Men: 35 lbs; 4 Ring Muscle-Ups
55-59 Women: 35 lbs; 2 Ring Muscle-Ups
60+ Women: 35 lbs; 4 Ring-Dips
PM Session
A.
Every 8 minutes, for 32 minutes (4 sets):
Assault Bike 70/50 Calories
B.
Three sets of:
Reverse Hyper x 20 reps (unweighted)
Rest 60 seconds
Supinated Grip Barbell Rows x 8-10 reps @ 2111
Rest 60 seconds
Back to regular training schedule.
mobilizing and warm up done,
A. worked up to 150
B. 185×10, 200x 8, 215×6 (tough for the 6, but made it) Happy to be squatting again.
C. 1:04, 1:06, 1:11 all ub, first 2 sets stayed with right arm, last set switched halfway.
D. Assault bike: 4:09, 4:11, 4:30. Only did 3 sets.
Nice work on your snatch Karen!! And your back squats – I like seeing you hit your percentages with some higher volume. Lets chat, I may have you squat an additional day. Your overhead is crazy strong – great job on Part C!
Ran 1 1/2 slow in the morning- knees r tight from last week
Skipped snatch and squats
Did the 80# dumbbell 50 ft plus 8 MUs all unbroken
1:25/1:15/1:20 felt good here than got destroyed on assault bike 5:14/5:58/6:29/6:15 this was a mental struggle for me – really wanted to quit
30 ghd x 2
Happy you didn’t Al – great job on the bike and awesome work keeping your MUs UB! Glad to see you moving that DB well.
How are the knees feeling today?
Did Murph with the gym. No vest 31:16 portioned Cindy 5/10/15
Swam 500 m at night.
Love to see you swimming Jeff! Do you feel pretty comfortable in the water?
I know I’m not going to drown but need to work on endurance in the water and pacing. Been getting in the water 4-5 times a week.
That is great Jeff! Just make sure to really roll out your lats from all the pulling when you swim.
I did Murph today ? I joined in with our community this morning and embraced that weight vest again! Lol
42:06 – partitioned with 10 rounds of 10/20/30. First time doing 10 rounds, I usually go with 20 rounds of Cindy… and I’ve done it once straight through.. never again ? Actually feel okay, spent some time cooling down on the bike afterwards
A. 155 tops, left shoulder still collapse
B. 225, 250, 275
C. About a minute per, 55#, 12ctb ( still can’t mu), left side struggle
So nice you get to be outside and in the water!
1 session
Am
a: 190
b: 320 final set
c: 1:50/2:10/2:12 – left arm was weak today on lunges
pm:
a: AB – 4:15/4:00:4:00/3:45 times to hit 70
Wow, 8 mu per…wow!!!!
Tried a few different strategies. Round one was a set of 6 and 2 singles, the other 2 were more singles. Bottom line is if this was 3 rounds for time, singles is all I’m going to have left. Did lunges in sun and had a good run into rings.
Jacked and tan Brent – also important when Games training 🙂
Nice work Brent – solid times on Part C!