Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Inchworms
30 seconds of Squat Hold
30 seconds rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest
When the running clock reaches 30:00, perform the following…
Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A1 380, 395, 405, 415
A2 155, 165, 175, 185
Rx 7:47
A. 4 sets of Sumo DL
6×215, 6×235, 6×250, 6×250
Then,
4 sets of Bent over rows
6×135,165,185,205
B. 7:47
A. Worked up to DL 335×5, DB Press 50×5
B. 11:42.
First day back. I miss the daily grind.
Changed it up a bit according to desire and energy level.
A. 4 sets of
BSS x 6 each leg
25# dbs, 35#, 35#, 35#
R90S
RMU progression x 6 (feet on a box, butt on the floor)
B. RX
8:09
14/7, UB, UB
A. Subbed deadlifts for hip thrusts- 135#/155/185/205/215/215 all rows at 135
B. 8:15
Did a partner workout today.
Amrap 20 min
1 person works other rests
24 du
6 bar over burpee
4 power clean front squat 175
8 rds
A1. 245#
A2. 80#
B. RX 12:05
Working out at home I run around the block which is closer to 450m (with hills. Ugh. Haha)
Those 80% DL hip thrusts are killer!! Fun workout.
Love the WU…but why do they call it 12 min Mobility for Hip Hinge Day? It always takes me like 20-30 min min’s. A1. BB Hip Thrusts x 6 @ 20X1 – 245#, 255, 265, 275 (rep 5&6 super tough at 275) A2. Sup Grip Bent Over BB Row x 6 @ 2111 – 65#, 75, 80, 85 (lots of focus on the tempo…holy forarms) B. For time -RX – 8:32 21 DL – 16/5 400m run on TM 15 DL – 10/5 400m run on TM 9 DL – 5/4 400m Run ***Runs at 8mph except last run between… Read more »
Absolutely right, Candy! The warmups always seem to take forever ?
my first day with you guys. Happy to be here.
A1 All sets @205
A2 All sets @135
B Rx 8:02
Welcome and great work today!
Welcome Joshua! You have definitely come to the right place! Great work today…looking forward to seeing your results tomorrow!!
A1. All sets at 325
A2. All sets at 165
B. Rx 9:42
All deadlifts UB. Runs around 2 minutes.
Edit:
Travis’s ab workout 10
These are great!
Super D Duper work Mike! Those hip thrusters…DAMN! Travis’ ab workouts are awesome! I didn’t see that he posted any new ones over the weekend…this makes me sad! Not sure if you’re interested..but I did see that he posted some great Ring MU progressions for short straps…just what I need…with only 9′ ceiling, mine are EXTREMELY short.
A1 315, 315, 335, 365
A2 185, 205, 205,205
B. 25 cals airdyne
21 dl 205
25 cals
15 dl 205
25 cals
9 dl 205
7:42
C. AMRAP 5 walking lunges
130
That’s a great day nathan!
I like the change up with the airdyne Nathan! I think I may try doing this more when the weather is cooperative to run outside instead of using the TM so much!
Do it. If things go right this year I might upgrades the bike, but I prefer biking to burpees as a sub for running, which I despise. My right foot, the one I broke last fall, was bothering me a bit the last couple days, so I had to try something different.
How do you manage so much weight on your hips without writhing in agony? ?
I’m in agony. I actually posted about this last week. If I push the weight down my thigh about an inch out of the hip crease it’s manageable. But I’m kinda new to hip bridging so maybe someone else can speak to this issue more authoritatively.
I’m new to it as well. Yesterday was my first try! Tried 245 and that was rediculous. Ended up sticking with 135, working on technique. Still a challenge…
A. 4 sets done
Hip thrusters @160kg
BOR @90kg
B. For time
DL’s @93kg
400m runs around 1’50-1’55
7’30
C. Travis’ core workout #7 done
A. Hip thrusts up to 110 kg. Humbling these (and hurts the hip bone); bent bb row: up to 70 kg but backed down to 60 kg to keep the tempo.
B. Can’t DL bcs hip, changed to:
25 assault bike cals, 21 GHD Raise with 10 kg plate.
25 cal, 15 ghd raise
25 cal, 9 ghd raise
Time 6:29
Really tough combo actually. GHD raise (all the way to kneeling) is an excellent alternative to DL.