Dynamic Mobility & Activation
Three sets of:
Russian Baby Makers
x 5 reps
Tempo Squat with 10 lbs plate x 5 reps @ 3311 (start with the plate against your chest and press it out as you descend to the bottom of the squat. Hold it in front of you for 3 seconds, then ascend)
Band Assisted Hip Flexor Stretch
x 45 seconds per side
and then …
One set of:
Banded Monster Walks
x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
A.
Every 90 seconds, for 18 minutes (12 sets):
Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM
B.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Front Squat @ 65%
Followed by…
Six sets of:
3-Stop Halting Clean Deadlift + Clean from 2″ Below the Knee + Clean @ 65-70%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)
C.
Two sets:
Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
(Work on keeping your torso in line with the sled, try not to break at the hips or twist the body as you drag the sled)
Rest 2-3 minutes
followed by…
Four sets of:
Sled Pull in a bear crawl position x 40′ (these need to be heavy and fast – no breaks in the 40′)
Rest 2 minutes
Optional Session (preferrably done 3-4 hours in between sessions)
Twenty sets of:
Row 250 meters @ 2000 meter PR pace
Rest 30 seconds
DM&A) DONE A) DONE – 15/10/6 B) humbling dead lift day – I haven’t deadlifted much in about 12 months because of the knees – so I tried to stick with my old 1RM % of 450….was this supposed to be based off that 1RM?? not happening for today… did 5 x 50% (275) no problem, did 3 x 75% (340) no problem, did 2 x 90% (385) which was rough… I hardly got 2…. but my form was good in all sets… so I just stopped there… I tried 405# but just could not manage well. C) EMOM DONE….… Read more »
Warm up: 1 mile run
Mobility done
A. 12 sets x 3 reps @ 185
B.completed
B1-completed
B2-3 sets @ 145
B3- completed @ 145
C- two sets supinated grip C2B done
C2- skipped, no sleds in the gym today.
Optional session done afternoon session average between .58 seconds to 1:03 each set for 20 sets.
Nice Edward!
DMA done. Continuing with shoulder recovery, so light and slow
A. 135#.
B1-B2. Done but w/strict press.
B3-B4. 115#.
C. Supinated didn’t feel good, so did 2 sets of 10 strict PU ‘
D. Subbed farmers walks w/75# DB’s. No sled at gym.
I would even avoid lifting for the rest of this week as you seem to be getting better and better!
A. D stop F Squat 220 across
B. Stayed very light at 135 on complexes
C. 235 on single arm pulls
235 + Cheryl =365 on Bear Crawls, all on asphalt.
D. Row total 17:19 500m split 1:44 stroke 26
Hahaha I love it!
Mobility done.
A – 200#
B1 – Talls done 45 & 65.
B2 – HHC+FS complex 165#
B3 – 3-stop complex 175-185#
C – pullups done strict. Wasn’t sure how much to load on the sled for these movements. Single arm at 155# on the little sled on pavement. Bear crawls 200# on pavement and then 155# on rubber floor. Still need to push both of these higher.
Optional – 20×250. All sets around :55-:56 seconds.
The single arm should be heavy but still have fast feet and no twisting. The bear crawl needs to be heavy but moving fast. You should kinda feel like vomiting after each of the bear crawls 🙂
Hmm. Based on that I was somewhat close on the single arm but still not there. I wasn’t anywhere close on the bear crawls though. I think I did 8 sets and kept adding weight because they weren’t bad. I gave up and just went to the rower and did the optional work to get some sweat going. Next time I’ll start those way higher. Question on the bear crawls – I fastened the sled around my hips. Should I attach the strap to the back of my vest instead like you guys did in the video?
Yeah I would suggest strapping it to the back of your vest – that will help you be able to move the sled with more speed
AM Swim
Lunch- Row 20x250m at 1:45-:50 pace
Mob done
A. 215
B. Clean complex 1 @ 185
B. Clean complex 2 @ 205
C. Done
Single arm drag @ 215, Bear crawl @ 305
Warmed up
A. did 3 reps at 185 FS for 2 sets
did 14x 5 reps of C2B trying to find a good rhythm – not as smooth as last time
did the optional rowing 20 sets of 250m at about 1:55-1:57 pace took 29:30 approx
Mobility Done-Body tired. I guess that when I read yesterday’s I actually did 3X each complex instead of 3 position. Oopps!
A. #110
B. Both Clean complex #110
C. Did 1 kipping set-1 Strict set
Mile run-
Skipped the rest
Really was dragging today…Listened to my body…Just need a little rest and I will be good to go…
Oh wow Cheryl! Rest up!!
Mobility and Activation completed
A. 125#
B. Cleans Complex at 115#
C. 2 sets of 5 supinated C2B done
D. one arm drags 135#
Bear Crawl 180#
And then DHR-
10 sets at 1:30 at -4seconds of 2K pace Oh my this was hard especially at 8:00 PM alone in my garage! At least the black bear that lives in our yard wasn’t around!
I am tired!
Almost Hump Day! Yeah!!
Black bear?!
Yes! we live in a wooded area on 7.5 acres with a pond. The bear lives in the woods and was eating our garbage! So last night while rowing in the garage I was a little paranoid! LOL I will post a picture on the Invictus page. I really hope he or she hibernates soon. It is huge!!
I would be too!!!
Mobility done.
A. Dead stop f. Squats 180
B. Clean sets up to 160 (65%.)
C. Supine Ted c2b
225 one arm sled drags
365 bear crawl sled pulls
A. D stop F Squat 220 across
B. Stayed very light at 135 on complexes
C. 235 on single arm pulls
235 + Cheryl =365 on Bear Crawls, all on asphalt.
Mobility done
A. 170# all 12 sets
B. High hang to clean up to 175#
Halting up to 230#
C. Chest to bar unbroken
Sled 150# should have gone heavier
Bear crawl same weight. To light but knew rowing was coming
Row did immediately after other work stayed at 57 second splits back really started to get tight. I hate rowing. I did all 20 sets.
Nice work hitting your weaknesses!
DM&A) DONE
A) DONE at 145#
B) DONE – worked only up to 60% off my original clean from last year – 185# but all movments were full squats…
C) DONE used 185 for both sled parts…
Mobility – done
A. done @ 110 lbs.
B2. done
B3. @ 122 lbs.
B4. 3 @ 122/3 @ 132 lbs.
C1. done
C2. first set using 3 X 45 plates/ second using 4 X 45lb.
C3. 90 lbs./135 lbs./180 lbs./180 lbs. enjoyed these!
Dyn/Mob Done
A) 150lbsx3rpsx12s
B1) 33lbsx5rpsx3
2) 45lbsx5rpsx3
3) 92lbsx3s
4) 92lbsx3s,98lbsx3s
C1) C2Bx5rpsx2s
2) Like Dave, I wasnt sure how to do these so I did the exact thing, I pulled/dragged
half way on all sets..I used 60 lbs
3) bear crawl 1st set used 60, last three sets used 70 I went conservative because I
wasn’t sure, next time I’ll add a little more weight ..love this strongman work!
hope everyone is healthy and happy! 🙂
DMA – Done
A. worked up to 145
B. Worked up to 135
C1. Done C2 90# on grass C3. 90# on grass
Has anyone experienced their legs staying junk-up. Not sore, but every day my I-T bands and other spots of my legs a painful as i squat. Knots ect. Someone told me that caffeine will do this. i drink a spark from Advocate most days.
do you squat in your lifting shoes? I had that problem and I stopped squatting in my lifters and that issue went away..hope this helps ..Good luck!
yes i always squat in a raised heel – lifting shoes. This just started within the last six months. At first i thought it might be volume of squats.
it mght be ..but it could be both..switch over to power lifting shoes for your heavy lifts or volume ..I use Inzer powerlifting boots for my heavy or volume work now my IT bands have stopped being inflamed since..I humbly suggest you give it a try. I wouldnt foam roll it either if its inflamed.
Maybe missing some nutrients like potassium? Not sure but I’d look it up.
A) 195 missed last week based this off my clean 1rm
B) hang+FS @ 185. Halting @195
Worked on C2B and HSPU in anticipation of Wodapalooza chipper they are gonna throw at us. Every 30 seconds 3 pull up 3 c2b for 6min then every 45 sec for 9 min 5 shspu
What do you know about a chipper Pete?
DMA done
A: 125
B1: done, B2: done, B3: 130, B4: 130
C1: done, C2: 90 C3: 135
Mobility done
A. 170# across (70%)
B1. Done
B2. Done
B3. 160# across (65%)
B4. 160, 165X3, 170X2 (65-70%)
C. Pull-ups done, weather is no bueno here and honestly was not motivated enough to pull the sled in the pouring rain. So, subbed farmers carries and airdyne.
M&A Done
A. Done @ 70% 145#
B. Done @ 135# 65% for 3, then last three @ 155#.
C. only did supinated P/ups.