Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl
x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
One sets of:
Front-Rack Assisted Barbell Stretch
A.
Every 60 seconds, for 4 minutes (4 sets) of the complex:
Rope L-Hang x 10 seconds + Toes-To-Rope x 3 reps (Alternate sides where rope hangs next to hips and hand placement each set)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Burpee x 5 reps + Rope Climb (with or without legs) x 2 reps
55+: Rope Climb x 1 rep with legs
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Option One –
Interval 1 – Air Chair Swing
x 10 reps
Interval 2 – Banded Bar MU Stomps x 20 reps
Option Two –
Every minute for four minutes (two sets) of:
Minute 1 – Bar Muscle-Up x 3 reps
Minute 2 – Supine Overhead Plate Lift (15/10 lbs) x 20 reps
B.
3-RM Front Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
Every 3 minutes, for 15 minutes, complete:
50 Double-Unders
20 Burpees
55+: 40 Double-Unders
D.
Two sets of:
Landmine Rows x 6-8 reps per side
Rest 60 seconds
Seated Banded Hamstring Curls x 20 reps
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
Row 5,000 meters for time
Warmup: 5′ Bike + crossover + glute activation + front rack
A. Gymnastics program (ring MU) by Travis
B. 3RM = 100kg; tried 105kg but only 2 reps (my squats are stagnated for a while now PR is 110kg from months ago)
C. 1’23; 1’22; 1’23; 1’25; 1’24
D. Done
Cooldown: 5′ row at slow pace
Coached tonight had to do team WOD!
50cal. Row 15 Pwr Snatches 135
50cal. Row 10 Pwr Snatches 165
A. BMU x3 unbroken
Supine OH Lift 20 at 15lbs
B. 3RM 275lbs.
D.Landmine Rows 135lbs x 8rep x2
Hamstring curl 20 reps x2
DMA, then I had: A. 7 sets 2 cleans 1 jerk B. Clean pull 110% C. 10 min EMOM Back squat x2 building D. AMRAP 12 10 burpees 15 Russian kbs 53# A. worked up to 125, 1 power clean, 1 full clean and a split jerk (except for 125, which I did as push jerk bc my form started to go at 115). Felt good today. Focusing on being patient during the first pull, as I have a tendency to extend early. Was able to work these with our oly coach today, so good solid technique work. It was… Read more »
All done
B Went off 275 1RM did 255x 3 the tried 265×3 and got it so 3RM 265. I guess my 1rm may be a bit higher than 275.
C. DONE new pr in DU 50 unbroken woohoo. Though I had more I did not.
D. DONE
Great work Doug!!!
Mobility done
A. Subbed with Travis’ gymnastics session on rope/bar MU work
B. Done – 230# 3rm (15# PR from a year ago)
C. Done
D. Done
Awesome Joe! Congrats on that PR!
A.1 Had to break between the L-hang and the toes to ring A.2 only 1 rope climb per minute, kept getting a foot cramp and was having trouble getting down quickly, still working on that that technique, recently switched to J-hook A.3 split this up because BMU are still a work in progress so gave myself time to work on them separately, not on the clock. Took a few tries to get one and when I finally did I gave chaining them together a go, and got my first chained (ugly) BMU!! Chained 2 together successfully, 3 times!! B. 3… Read more »
CONGRATULATIONS Juls!!!!!! That is awesome!! Major win for today from the BMU to the row!
Thank-you! I keep crossing my fingers that the body holds up and I continue to see some improvement – it’s really encouraging for myself and my members to see that continuous learning and achieving skills is possible at any age!
Heck yeah!!
A. Completed Rx
B. 3 reps front squat at 140kg 308lbs. Didn’t push more for a single.
C. skipped DU due to minor injury
D. completed.
GAW done
A1: done A2: done A3: done option 1
B: 110, 130, 150, 170,180, 190, 210 x 3 reps (10# PR!)
C and D: not completed….DU are again eating my lunch
Congrats on your PR! Can you upload a video of your recent double unders?
Yes
Mobility done
a: done
burpees and rope climb done
B : up to 80 kg no new pr today
c: pass
d: pass
Mobility: done
A1: done (need to drop off the rope after L-set. Those are hard!)
A2: 5 burpees and three pulls off the ground to pull-up (low rope)
A3: option 1 (need to work on chair-swings)
B: 135, 155, 175, 195, 215, 230, 3×215
Not sure if if is a PR, but happy with it. I failed at 230 a few times a couples of week, which is well of my 1rm PR. Today was easy and the 3×215 was too.
C: 1:35, 1:37, 1:35, 1:40, 1:40 (50 DUs)
D: will do later, ran out of time.
Great work Tom!
L-sits on the rope, rope climbs and bar Mu felt very solid today.
B- Hit all %’s and had a 10# pr on my 3 rm to 255# which is 90%!! Thank God because of doing burpees next….
C- 1:32, 1:35, 1:47, 1:32 and 1:50
D- Done!
Felt so good after I did a 20 AMRAP of :
5 butterfly pull-ups
10 push-ups
:30 wall sit hold
15 cal row
:30 wall sit hold!
Murph is coming up!!! have a great day!
Nice work on your PR!
Mobility done.
A. Done… phew liked the L-sit but opted for bar ties to bar x 5 reps, as couldn’t manage on rope (Travis looks like a master on the video!) air chair swings feeling better.
B. Skipped this as yesterday instead of rest I opted into gym WOD which had front squat wall balls etc
C. Done
D. Will do this later this eve
Good work Heather!
Than you Nichole, am feeling good, long may it continue 😉
Worked up to 210lbs.
Done, only up to 80 kilos 3-RM – Took it very carefully and not spoile this back in the middle of rehab. Feels superb to be healthy!
Will run 6k orienteering track on evening, instead of rowing. Have fun!
Good call!!
How is running on your back? Often the pounding doesn’t do well for the back!
Running sprints anything under 1k is good and longer in forest and trails but flat run is no. Back has no pain at all what ever I’m doing right now.