Mobility & Activation
Warm-Up for Hinging Movements
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
This is a re-test from August 7, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20” Box)
1600 Meter Run
D.
Warm Down…
10-15 minutes of easy recovery pace on the Assault Bike
E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
A. Done
B. End with 135 kg
C. 31:37 with 85 kg and row 1600
D, E. Done
A. Done
B. 300/320/345/355/375/835/400/425 (easy)
C. 36:49 better than August 7 but I don’t remember excactly my last time
D. Done
E. Done
A) Done
B) up to 370- 85% of 435
C) 30:53- done with echo bike, 10’s on DL, box step overs were nasty…
D) 15 min
E) Done
A. ✅
B. 185/195/205/215/225/235/245/255#
C. 30:32 (Echo bike)
D. ✅
E. ✅
A. Power Clean & Push Jerk – today’s heavy single – 105kg
B. Up to 150kg x2
C.
1200m Air Runner
50 DL
50 Cal Bike
20 KB Box Over 2x24kg + 30 Box Step Ups (low back was full of lactate 😉
600m Air Runner
>> 32:12, back was not fresh .
D. Skip
E. Extended Plank + 8-10 Strict T2B
I’ve been a “silent user” for a longer time, now starting to post my daily training.
A, D, E. Done
B. Up to 345#
C. 32:58
Box step overs are ??
A. Done
B. Based off 455lb
C. 33:48 last time 39:08
D. Ran a cool down mile
E. Done
Did some bench press after
B. 100/105/110/116/120/125/130/135kg
C. 29:46 Cal bike RX
A. Done
B. 265, 285, 300, 320, 340, 365 380
C. 38:16 Rx cal bike
D. 10 min
Last time can’t finish it, feel better this time
Great work finishing this time Enrique! Huge mental win!
A) Done
B) Done- based off 485
C) 29:15- last time 30:30ish
D) 7mins or so
E) Done
Solid improvement Justin!
B. 300 320 340 365 380 395 410 425
C. 29:18 with 40# dbs
Finished first mile at 6:44, finished row at 21:50
Dl was 10s and 5s, stepovers 20 and 10s
E. 3×10 rollouts
Fun workout thanks Tino!
Enjoy your rest day Tim!
A. Done
B. 128/136/144/152/158/164/170/175Kg
C. 25:31Rx (row cal;no bike). 26:35 last time.
Run – 6:28
DL – 10/10/10/10/10
Row – 2:08
BSO – 10/10/10/10/10
Run – 6:54
Real smooth consistent pace made the difference this time.
D. Done on rower
E. Done
Awesome job taking a minute off of an already smoking fast time! ??
Some good learning from last time seemed to help!
Definitely worked pacing and controlling my breathing and heart rate. DL felt really good but had to restrain myself to keep HR down.
A. Done
B. 240/ 255/ 270/ 290/ 305/ 315/ 330/ 340
C. 33:33 (did FR DB squats @50 because all boxes were occupied + groin is feeling better but not at 100%, was rough though)
D. Done
E. Done
Good to see your groin is feeling better!
First week I’ve gotten all my training in and logged in a long while! Haha
A) done
B) 200/220/235/250/260/275/285/290 these felt surprisingly good
C) 29:08 Rx I didn’t do this last time, but set a goal to get sub 30
D) done
E) done
Thanks Tino!!
hope your days awesome! I have a wedding fri but hoping to get that training in ?
Woohoo I’d consider that a PR in itself! Great work Jessica!
Have a great time at the wedding!
A. Done
B. Up to 136kg (based on 160kg)
C. 32:10 RX (step-overs kill me)
D. Done
E. Done
You’ll be seeing a few more so plenty of opportunities to play with different techniques and get more comfortable with them:)
B: set 8@170#
C: scaled 32:05 (DL125#, DB 25#)
A. Done
B. 145/150/160/170/180/190/200/205
*** This was very easy. Maybe will be more aggressive next time? ***
C. 33:44 RX
– Run 1= 7:13
– DL= 5:05
-AB= 8:06 (I really struggle with the bike and I should have pushed it a little harder)
– Step overs= 5:00
– Run 2- 8:20
D. Did 10 mins
E. Done
Deadlifts were just a primer. No need to go crazy before you have to do 50 more a long with some step overs, bike and running ?
Nice work today. You’ll be seeing plenty of the bike so lots of opportunities to get better!
I guess I just expected the DL to feel worse. I didn’t really know what to expect! Now I know! Thanks 🙂
A. Done (helped my back a LOT)
B. Finished with 285 (back is getting there. PR is 415)
C. Scaled 155 DL and 30 DB (did 30dl 50AAB cal and 30 lb db Step overs) run was smooth. Time: 31:02
D. Done
E. Done
Great to see part A helped. Copenhagen Hip Adductions and Deadbugs are two of my favourite activation exercises for when I squat or deadlift.
It is one o two dumbells?
Two.
A-done
B- done
C- rx 34:04 the heat was no joke today
D- done
E-done
Stay safe in the heat!! As I suggested below plenty of electrolytes and extra salt in your food.