Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Then…
A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.
B.
For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
Compare results from today’s session with October 15, 2019.
A. 10kg (first time doing bulgarian split squats)
B. 335 reps @ 24kg KBS, 8kg each hand for lunges. Did 12kg each hand for the last 20 lunges. Skipped the run.
20 mins cap for B
For part B are you suppose to break each exercise up into multiple sets and do multiple rounds in a circuit? Or do you just hammer out each exercise, 1 at a time, until the reps are complete?
One at a time till reps are complete
A: up to 2x25kg dumbbells, had no 27.5 kg dumbbells available to increase weight further, clearly would have failed with 30 kg
B: 35:34 – muscles still sore from the day before, couldn’t go faster
A. 4 sets
BSS @ 80kg (BB)
BOR @ 85kg
B. For time 19’58
Back certainly knew about it by the end of the second set of KB swings!!!!!
A:4 sets
BR 95#s
B. 33:32 – RX.
Ran on TM.
Air squats – 50/50, 50/30/20
KBD – 50/25, 30/25/20, 25#s
Lunges 15/15/10/10, 25#s
Nice work!
A.
20, 24, 28 kg, 70 lbs.
135, 165, 195, 215 lbs.
B. 20:50
A- 25 pound dumbbells
115 rows
B- 22:29rx
First time doing KBS in way too long. Ouchie forearms.
A. Worked up to 45#s on the BSSs and 155# on the rows.
B. Felt the left hamstring start to go on first set of air squats so I shut it down. Sprinted a ton playing football yesterday so I think it’s a bit over trained.
Short on time so only did B:
19:52- worked out at home, wasn’t sure on run distance so subbed 1000m row. Had a couple of interruptions due to a puppy trying to bite my kettlebell on the swings and lunges! ? ?
Only had time for B today.
Subbed 1000m row otherwise Rx
21:37
It’s about 30 seconds faster than the fall. I ran an 800 on both ends getting me to 26 minutes.
Looks like we were on the same program today, haha! Good job!
Nice! Great job. You pushed through the metcon really well.
A: split Squat with 40lb dumbbells
Row 95lbs barbell
B: 30:30 with 24kg
This weight was tough. Had to break into sets of ten.
A: donne
B: 32kg KB’S BSS
70kg row
C: 21’11 sub run by 50 cal assault bike.
A1. DB BSS: 8 w/ 45s, 50s, 55s, 60s
A2. Barbell Row: 8 w/ 135, 140, 145, 150
B. As Rx (hybrid swings): 19:00
Run: 3:10
AS: 50-30-20
KBS: 30-25-20
Walking Lunge: 15-15-10-10
KBS: 25-25-25
AS: 60-40
… push at the end to try to stay sub-20 … this one is going to leave a mark.
A. BULGARIAN SPLIT SQUAT: 8@ 55kg
B. Had to scale this one; tough day today. Everything as rx except for lunges (no weight), and row instead of run: 18.25
A. 20,25,30,37.5kg dumbbell split squat (2 dumbbells)
– 70kg row
B. 17:20 RX
75-80%
Broke squats into 5 sets of 20 with a quick transition between sets
35/40 kb swings
Did 50 overhead lunges with 22.5kg dumbbell
C. Strict pull ups 8,6,4,2
Weight: 10,15,20,25kg
Strict dips 10,8,5,2
Weight: 20,25,30,35 kg
A. Split 8 RM up to 54 kg
Row 60 kg
B. 21:50 RX one 24 kg KB
Got half way threw the second part! And knee started playing up so decided to stop!! So sad
🙁 yeah wise from experience, when the knees start acting up, it’s best to stop